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Katie's home apothecary

Herbal remedies for everyday ailments

Garlic honey, fire cider, elderberry syrup and more. Real recipes, the herbs behind them, and honest notes on when it's time for a doctor.

From my kitchen

I'm an herbalist, and making remedies is a big part of how I prep. These are the ones I come back to every season. Start with one, and build your apothecary a jar at a time.

Read this first

These remedies are for minor ailments in otherwise healthy people. Herbs are real medicine: they can interact with prescriptions and aren't safe for everyone. Check with a doctor or pharmacist if you're pregnant or nursing, treating a child, or taking any medication. Herbs don't replace a doctor for serious illness, and in an emergency, call 911.

What's bothering you?

Find a remedy

Cough & sore throatCold & flu

What helps

A spoonful of raw honey or fermented garlic honey. Honey has good evidence for calming coughs in kids over 1 and adults.
Thyme tea with honey, or mullein tea for dry coughs.
Marshmallow root cold infusion to coat a scratchy throat.
Sage and salt gargle a few times a day.

Make it

Fermented garlic honey Thyme steam & tea Mullein leaf tea Marshmallow root cold infusion Sage & salt gargle

Careful

No honey for babies under 1.

See a doctor: Trouble breathing, a fever over 103°F, a cough lasting more than 3 weeks, or a sore throat with a high fever and no cough (could be strep, which needs antibiotics).

Stuffy nose & chest congestionCold & flu

What helps

Thyme steam for 5 to 10 minutes.
Fire cider in warm water to get things moving.
Ginger tea and plenty of warm fluids.
A diluted oregano or thyme chest rub.

Make it

Thyme steam & tea Fire cider Ginger, lemon & honey tea Oil of oregano, used safely

Careful

For a sinus rinse, use only distilled, sterile or boiled-then-cooled water, never plain tap water.

See a doctor: Symptoms past 10 days, a high fever, severe face pain, or getting better then suddenly worse.

Cold & flu season supportCold & flu

What helps

Elderberry syrup daily through the season.
A daily spoonful of fire cider.
Garlic in your cooking and fermented garlic honey.
Rest, fluids, and sleep. Herbs support your body, but they can't replace rest.

Make it

Elderberry syrup Fire cider Fermented garlic honey

Careful

Check with your doctor about elderberry and echinacea if you have an autoimmune condition or take immune-suppressing medicine.

See a doctor: High fever, trouble breathing, chest pain, confusion, or anyone very young, elderly, pregnant or with a chronic illness who gets the flu.

NauseaTummy

What helps

Ginger tea, sipped slowly.
Peppermint tea if there's no heartburn.
Small sips of fluid, then bland food: crackers, rice, applesauce, bananas.

Make it

Ginger, lemon & honey tea Peppermint & fennel tummy tea

Careful

Skip peppermint with heartburn or reflux.

See a doctor: Vomiting for more than a day (a few hours for babies), blood in vomit, severe belly pain, or signs of dehydration.

Gas, bloating & indigestionTummy

What helps

Peppermint and fennel tea after meals.
Chamomile tea to settle and relax.
Marshmallow root cold infusion for an irritated stomach.

Make it

Peppermint & fennel tummy tea Marshmallow root cold infusion Chamomile & lemon balm sleep tea

Careful

Ongoing heartburn or stomach pain needs a doctor's look.

See a doctor: Severe or lasting pain, black or bloody stool, trouble swallowing, or unexplained weight loss.

Diarrhea & dehydrationTummy

What helps

Rehydrate first. Oral rehydration salts or the WHO homemade drink: 1 liter clean water, 6 level teaspoons sugar, 1/2 level teaspoon salt.
Chamomile or ginger tea once fluids are staying down.
Simple foods once you can eat.

Make it

Ginger, lemon & honey tea

Careful

Measure the rehydration drink carefully. Too much salt is harmful, especially for kids.

See a doctor: Blood in stool, fever over 102°F, diarrhea over 2 days in adults, very little urine, dizziness, or a baby or older adult who seems weak or very sleepy.

Cuts & scrapesSkin

What helps

Press firmly with a clean cloth to stop bleeding. Yarrow leaf powder has long been used to help on minor cuts.
Rinse well with clean running water.
Once clean and closed, calendula salve keeps it moist while it heals.

Make it

Calendula healing salve

Careful

Watch for infection: spreading redness, warmth, swelling, pus, red streaks or fever. An infected wound needs a doctor, not just herbs.

See a doctor: Bleeding that won't stop after 10 minutes of pressure, deep or gaping cuts, animal bites, or a dirty wound if your tetanus shot isn't current.

Bites, stings & splintersSkin

What helps

A fresh plantain leaf poultice. Chew or crush and press it on.
Baking soda paste: 3 parts baking soda to 1 part water.
A cold compress for swelling.

Make it

Plantain leaf poultice

Careful

Scrape bee stingers out with a card before treating.

See a doctor: Swelling of the face, lips or throat, or trouble breathing: call 911. Also a spreading bullseye rash, or a bite with fever.

Burns & sunburnSkin

What helps

Cool the burn under cool running water for 20 minutes first. Nothing else comes first.
Then pure aloe vera gel, straight from the plant or a bottle.
A cooled chamomile tea compress for sunburn.

Careful

No butter, oils or salves on fresh burns. They hold in heat. Save calendula salve for healed, closed skin.

See a doctor: Burns larger than your palm, on the face, hands, feet, groin or joints, deep or white skin, chemical or electrical burns, or any burn on a baby.

Itchy rashes & poison ivySkin

What helps

Wash skin and clothes with soap and water right away to remove the oil.
A colloidal oatmeal bath in lukewarm water.
A plantain poultice or cool chamomile compress on itchy spots.

Make it

Plantain leaf poultice

Careful

Don't burn poison ivy. The smoke is dangerous to breathe.

See a doctor: Rash on the face or genitals, spreading widely, blistering badly, or with fever.

Sore muscles & bruisesAches & sleep

What helps

Warm Epsom salt bath: about 2 cups in a tub, soak 15 to 20 minutes.
A comfrey compress or salve on bruises and sprains, on unbroken skin only.
Ginger tea, and gentle stretching.

Make it

Ginger, lemon & honey tea

Careful

Comfrey is for outside use only, on unbroken skin.

See a doctor: Severe swelling, you can't put weight on it, or numbness or weakness.

Tension headachesAches & sleep

What helps

A full glass of water first.
Peppermint oil diluted in a carrier oil, rubbed on the temples and neck.
Lavender or chamomile tea and a dark, quiet room.

Make it

Chamomile & lemon balm sleep tea

Careful

Keep essential oils away from eyes, and always dilute them.

See a doctor: The worst headache of your life, a headache with fever and stiff neck, confusion, weakness on one side, or after a head injury. Call 911.

Trouble sleeping & stressAches & sleep

What helps

Chamomile and lemon balm tea an hour before bed.
A few drops of lavender on your pillow.
Slow breathing: in for 4 counts, out for 6.

Make it

Chamomile & lemon balm sleep tea

Careful

Check with your doctor if you take sedatives or thyroid medicine.

See a doctor: Sleep problems lasting weeks, or stress or low mood that feels unmanageable. Talking to someone helps.

Signature recipes · 0 made

Make it yourself

Change the batch size and the amounts update. Tap “I made this” to track your apothecary.

ABOUT 4 WEEKS

Fermented garlic honey

Ingredients · makes 1 pint

1 cup peeled garlic cloves (about 3 heads)
1½ cups raw, unpasteurized honey
1 tbsp raw apple cider vinegar (helps keep it acidic)

How to make it

Lightly crush each clove with the side of a knife.
Fill a clean pint jar no more than halfway with garlic.
Pour honey over the garlic until it's covered, leaving an inch of space at the top. Stir in the vinegar.
Put the lid on loosely. Once a day, tighten it, flip the jar to coat the garlic, then loosen it again to let gas escape.
Bubbles show up within a few days to two weeks. It's ready in about a month, when the honey is runny and the garlic has mellowed.
Keep at room temperature. It lasts for months.

How to use it

A spoonful of the honey, or a clove, at the first tickle of a cold. Also great drizzled on food.

Be careful: Never give honey to a baby under 1. For extra safety, check it with pH strips. It should read 4.6 or lower, and the vinegar helps. Throw it out if you see mold or it smells off. Garlic can thin the blood, so check with your doctor if you take blood thinners or have surgery coming up.

3 TO 4 WEEKS

Fire cider

Ingredients · makes About 1 quart

½ cup grated fresh horseradish root
½ cup grated fresh ginger
1 medium onion, chopped
10 garlic cloves, crushed
1 hot pepper, sliced
1 lemon or orange, sliced
2 tbsp grated fresh turmeric (or 1 tbsp dried)
2 sprigs of rosemary
¼ tsp black pepper
3 cups raw apple cider vinegar, to cover
¼ cup raw honey, added after straining

How to make it

Pack everything except the vinegar and honey into a quart jar.
Pour in vinegar until everything is completely covered.
Put parchment paper under a metal lid so the vinegar doesn't corrode it, or use a plastic lid.
Store somewhere dark and shake it every day for 3 to 4 weeks.
Strain through cheesecloth and squeeze out every drop.
Stir in honey to taste. Store in the fridge or a cool cupboard.

How to use it

1 tablespoon a day through cold season, or a tablespoon a few times a day when you feel something coming on. Take it straight, in warm water, or as a salad dressing.

Be careful: It's hot and acidic. Dilute it in water if you have heartburn or ulcers, and rinse your mouth afterward to protect your teeth. No honey for babies under 1.

ABOUT 1 HOUR

Elderberry syrup

Ingredients · makes About 2 cups

⅔ cup dried black elderberries (Sambucus nigra)
3½ cups water
2 tbsp grated fresh ginger
1 cinnamon stick
½ tsp whole cloves
1 cup raw honey

How to make it

Put the berries, water and spices in a pot. Bring to a boil, then simmer uncovered for about 45 minutes, until the liquid is reduced by half.
Mash the berries to release the last of the juice.
Strain through a fine strainer or cheesecloth, pressing the berries.
Let it cool until just warm. Heat destroys the good stuff in raw honey.
Stir in the honey, bottle it, and keep it in the fridge. Use within about 2 months.

How to use it

Adults often take 1 tablespoon a day through cold season, and more often for a few days when a cold starts. Ask your pediatrician how much to give children.

Be careful: Never eat raw elderberries, or the stems, leaves or bark. They can make you sick. Always cook the berries. No honey for babies under 1. Check with your doctor if you have an autoimmune condition, take immune-suppressing medicine, or are pregnant or nursing.

10 MINUTES

Thyme steam & tea

Ingredients · makes 1 steam or 1 cup

2 tbsp dried thyme, for the steam
4 cups just-boiled water, for the steam
1 tsp dried thyme per cup of tea
1 tsp raw honey for the tea (optional)

How to make it

For the steam: put the thyme in a large heat-proof bowl and pour the hot water over it.
Lean over the bowl with a towel draped over your head. Close your eyes and breathe slowly for 5 to 10 minutes, taking breaks as you need them.
For the tea: steep thyme in a cup of just-boiled water, covered, for 10 minutes. Strain and add honey.

How to use it

Stuffy nose, chest congestion and coughs. Thyme has been used for coughs for centuries.

Be careful: Keep kids away from bowls of hot water. Steam from a hot shower is safer for them. Skip medicinal amounts during pregnancy, and avoid thyme if you're allergic to plants in the mint family.

READY TO USE

Oil of oregano, used safely

Ingredients · makes Store-bought oil

1 drop oregano oil (Origanum vulgare)
1 tsp carrier oil, like olive or coconut

How to make it

Always dilute it. Mix 1 drop of oregano oil into at least 1 teaspoon of carrier oil.
Patch test on the inside of your wrist and wait a day.
For a chest rub, use the diluted oil on the chest, never near the eyes.
Only take it by mouth if the product is made for that, and follow the label exactly, for a short time.

How to use it

Herbalists use oregano oil for its strong antimicrobial compounds, mostly carvacrol and thymol. Lab studies show it kills many germs in a dish.

Be careful: It has not been proven to treat infections in people, and it is not a replacement for antibiotics. Never use it in place of antibiotics a doctor prescribes, or for strep throat, a bladder infection, pneumonia or an infected wound. It's very strong and can burn skin and mouths. Not for pregnancy, nursing or children. Check with a pharmacist if you take blood thinners or diabetes medicine.

15 MINUTES

Ginger, lemon & honey tea

Ingredients · makes 1 mug

1 inch fresh ginger, thinly sliced
1½ cups water
½ lemon, juiced
1 tsp raw honey

How to make it

Simmer the ginger in the water, covered, for 10 to 15 minutes.
Strain into a mug.
Stir in lemon juice and honey once it's cool enough to sip.

How to use it

Nausea, chills, sore throats, and warming up on a cold day.

Be careful: Large amounts of ginger may add to the effect of blood thinners. It can bother heartburn. No honey for babies under 1.

10 MINUTES

Peppermint & fennel tummy tea

Ingredients · makes 1 cup

1 tsp dried peppermint leaf
½ tsp fennel seeds, lightly crushed
1 cup just-boiled water

How to make it

Put the herbs in a mug or tea ball.
Pour the water over them, cover, and steep 10 minutes.
Strain and sip slowly after meals.

How to use it

Gas, bloating and an uneasy stomach.

Be careful: Skip peppermint if you have heartburn or acid reflux. Avoid medicinal amounts of fennel during pregnancy.

4 HOURS TO OVERNIGHT

Marshmallow root cold infusion

Ingredients · makes 1 cup

1 tbsp cut and sifted marshmallow root
1 cup cool water

How to make it

Put the root in a jar and cover with cool water. Don't use hot water. Cold brings out the soothing, slippery part.
Let it sit 4 hours or overnight.
Strain. It will feel slightly thick. Sip slowly.

How to use it

Dry, scratchy throats, dry coughs, and an irritated stomach.

Be careful: It can slow how your body absorbs medicine. Take it at least 2 hours apart from any medication. It may lower blood sugar.

15 MINUTES

Mullein leaf tea

Ingredients · makes 1 cup

2 tsp dried mullein leaf
1 cup just-boiled water
1 tsp raw honey (optional)

How to make it

Steep the leaf in hot water, covered, for 10 to 15 minutes.
Strain through a coffee filter or a doubled cloth. The tiny leaf hairs can irritate your throat.
Add honey if you like.

How to use it

Traditionally used for dry, irritated coughs and chest tightness.

Be careful: Strain it well. No honey for babies under 1.

15 MINUTES

Sage & salt gargle

Ingredients · makes 1 cup

1 tsp dried sage
1 cup just-boiled water
½ tsp salt

How to make it

Steep the sage in the water, covered, for 10 minutes.
Strain and stir in the salt.
Gargle with it warm, a few times a day. Spit it out.

How to use it

Sore throats.

Be careful: Gargle and spit. Don't drink large amounts of sage. Avoid medicinal sage if you're pregnant, nursing or have a seizure disorder.

10 MINUTES

Chamomile & lemon balm sleep tea

Ingredients · makes 1 cup

1 tsp dried chamomile flowers
1 tsp dried lemon balm
1 cup just-boiled water

How to make it

Steep both herbs in hot water, covered, for 10 minutes.
Strain and sip about an hour before bed.
Pair it with lights down and screens off.

How to use it

Winding down, restless nights and everyday stress.

Be careful: Chamomile can cause reactions in people allergic to ragweed. Check with your doctor if you take sedatives or thyroid medicine.

ABOUT 2 WEEKS (WITH INFUSED OIL)

Calendula healing salve

Ingredients · makes About 1 cup

1 cup calendula-infused oil (dried flowers steeped in olive oil)
1 oz beeswax pellets (about 2 packed tbsp)
10 drops lavender essential oil (optional)

How to make it

Make the infused oil first: fill a jar halfway with dried calendula, cover with olive oil, and steep 2 weeks in a warm spot, or warm in a double boiler on low for 2 to 3 hours. Strain.
Warm the infused oil and beeswax in a double boiler until the wax melts.
Test: dip a cold spoon and put it in the freezer for a minute. Add wax for firmer, oil for softer.
Stir in lavender oil off the heat, pour into tins, and let set before capping.

How to use it

Dry or chapped skin, minor scrapes once cleaned, and rough hands.

Be careful: Always use dried flowers. Fresh plants add water that lets bacteria grow. Patch test first if you're allergic to ragweed or daisies. Not for deep wounds or burns.

2 MINUTES

Plantain leaf poultice

Ingredients · makes 1 poultice

2 fresh broadleaf plantain leaves (Plantago major)

How to make it

Make sure it's plantain: a low rosette of oval leaves with strong parallel veins. Pick from places that haven't been sprayed.
Rinse the leaves.
Crush or chew them into a wet paste.
Press onto the bite, sting or splinter and cover with a bandage. Replace every few hours.

How to use it

Bug bites, bee stings (scrape the stinger out first), and drawing out splinters. It grows in most yards.

Be careful: Only use plants you can identify with certainty. Watch closely for signs of an allergic reaction to the sting itself.

20 herbs

Herb guide

Bulb

Garlic

Cold season support, eaten raw or in fermented honey.

Can thin the blood. Stop large amounts before surgery.

Bee product

Raw honey

Coughs, sore throats, base for syrups and fermented honey.

Never for babies under 1.

Cooked berries

Elderberry

Immune support syrup through cold and flu season.

Never raw. Cook the berries. Avoid stems, leaves and bark.

Leaf

Thyme

Steam and tea for congestion and coughs.

Avoid medicinal amounts in pregnancy.

Leaf and oil

Oregano

Culinary herb, and an essential oil with strong antimicrobial compounds.

Oil must be diluted. Not proven to treat infections or replace antibiotics.

Root

Ginger

Nausea, chills, digestion and warming teas.

Large amounts can add to blood thinners.

Root and flower

Echinacea

Traditionally taken at the first sign of a cold. Research is mixed.

Avoid with ragweed allergy or autoimmune conditions unless your doctor says it's okay.

Leaf

Mullein

Tea for dry, irritated coughs.

Strain through a coffee filter to remove tiny hairs.

Root

Marshmallow root

Cold infusion for scratchy throats and an irritated stomach.

Take 2 hours apart from medicines.

Leaf

Plantain

Poultice for bites, stings and splinters. A common yard weed.

Be certain of identification. Avoid sprayed areas.

Flower

Calendula

Infused oil and salves for skin.

Patch test if allergic to ragweed or daisies.

Flower

Chamomile

Calming tea for sleep, stress and upset stomach.

Possible reaction with ragweed allergy.

Leaf

Lemon balm

Calming tea. Pairs well with chamomile.

Check with your doctor if you take thyroid medicine.

Leaf

Peppermint

Tea for gas and bloating. Diluted oil for tension headaches.

Can worsen heartburn. Keep oil away from babies' faces.

Leaf and flower

Yarrow

Powdered leaf has long been used to help stop bleeding in minor cuts.

Avoid in pregnancy and with ragweed allergy.

Leaf

Sage

Gargle for sore throats.

Don't drink large amounts. Avoid medicinal amounts in pregnancy.

Flower and oil

Lavender

Calming. Diluted oil for minor skin irritation.

Dilute the oil. Don't take it by mouth.

Leaf and root

Comfrey

Compresses and salves for bruises and sprains. Traditional name: knitbone.

External use only, never on open or deep wounds. Never take it by mouth. It can damage the liver.

Root

Turmeric

Warming anti-inflammatory spice in fire cider and golden milk.

Large amounts can add to blood thinners and bother gallbladder problems.

Fruit

Cayenne

Warming muscle rubs and fire cider.

Wash hands well. Keep it away from eyes.