Recipes to fight off coughs, colds and sniffles.

ginger tea for coughs and colds

It’s that time of year when there are plenty of coughs, colds and sniffles going around. I’m just getting over one and some of these recipes have really made a difference, so I thought I would share them with you!

You can also read my Blog on ‘Supporting the Immune System Naturally’ for more information on how to boost your immune system in general. For the immediate fire-fighting good stuff try some of these top tips and recipes below;

Home-made Cough Remedy

1 tablespoon apple cider vinegar

Juice of ½ lemon

1½ tablespoons water

1 tablespoon raw honey

¼ teaspoon ground garlic (or 3 cloves, finely chopped)

¼ teaspoon ground ginger

¼ teaspoon cinnamon

⅛ teaspoon ground cayenne pepper

small glass jar

  1. Add all the ingredients to the jar. Put cap on jar and shake contents thoroughly. (And do so before each time you consume.)
  2. Take 1 tablespoon each serving and have 3 -4 times a day.
  3. Best kept in the fridge but bring to room temperature before consuming each time.
  4. You can multiply these amounts to make enough for a few days – if you need it!


For a dry cough

1 part liquorice root

1 part thyme leaf

1 part marshmallow leaf

Mix together and infuse in boiling water for 15 mins.  Take 3 cups a day.

Liquorice is an expectorant, thyme is anti-microbial, marshmallow a respiratory demulcent. Which soothe and moistens dry lungs.

For a wet cough

1 part thyme leaf

1 part aniseed

½ part grated ginger

1 heaped teaspoon infused for 15 mins in boiling water.  Take 3 cups a day.  The warmth of these herbs helps to balance the cold and dampness of a wet cough.

If you are on medications, please do check with a herbalist as to whether these herbs are safe for you to use.

Easy warming drinks

It’s so important to keep hydrated when we have a cold, here are some easy ones to prep;

  • Hot water with lemon, honey and cinnamon— This combination helps to reduce the build-up of mucus.  Lemon is rich in viral-fighting vitamin C (just make sure the water is not boiling).  Cinnamon is anti-bacterial.
  • Ginger Tea – just grate some ginger or even slice it and infuse.  Ginger is anti-inflammatory and can help ease a sore throat, cough and the sniffles. You can add honey to this as well for an extra soothing action.

Fabulous Essential Oils

It’s so important to keep hydrated when we have a cold, here are some easy ones to prep;

  • Eucalyptus essential oil helps to ease respiratory inflammation that often comes with a cold. You can vaporise this in a diffuser or dilute in a carrier oil (olive oil will do) and rub it over your chest to clear the sinuses and help a cough. (2 drops for 2tbsp of oil)
  • Peppermint oil has antiviral and antimicrobial benefits good for fighting a cold.  Again, use it topically or diffuse it into the air.
  • Oregano essential oil is great at fighting viruses.  It can be rubbed on the chest or on the soles of the feet.
  • Clove essential oil also has antiviral properties.  As well as drinking it in tea you can use it topically in a carrier oil.

Immune Boosting Chicken and Thyme Broth 


1 organic chicken

Bunch of thyme

2 celery sticks

1 large onion

2 garlic cloves

2 bay leaves

1tsp dried turmeric

Thumb sized piece of ginger

3 carrots chopped

2 tbsp raw apple cider vinegar

2 tbsp coconut oil

Salt and pepper

2 tbsp miso paste

1 organic stock cube


Put all the ingredient, except the miso and stock cube in a large pot with enough water to cover the chicken.

Bring to the boil, cover with a lid, and reduce to a simmer for 6 hours, topping up the water as needed.

Then remove the cooked chicken and vegetables from the broth, sieve the liquid into a clean saucepan.  Add some miso and stock cube into the liquid and check the seasoning.

You can freeze these into portions and keep in the freezer or it will keep in the fridge for 2 days. 


It is my passion to support people in understanding what is at the root of the health conditions that they are facing. Functional medicine hand in hand with nutritional therapy helps me unearth the reasons for ill health and the obstacles that have been preventing recovery.

I wholeheartedly believe we are a blend of our histories; our food and lifestyle choices and our genetics – in fact, we are unique walking recipes ourselves. Finding the ingredients to help you make the best version of yourself is part of my work, so you can establish a loving friendship with your body and find balance in your life.