Ginger & Turmeric Rhizomes

By Cat, June 3, 2018 (Image, right, from Lisa’s Project Blog (2))

Expectorants and decongestants help us get rid of respiratory debris from the action of our immune system against seasonal allergies, colds and flu viruses, etc.; they aid in clearance of phlegm and mucus from the airways, lungs, bronchi, trachea and sinuses that may cause coughing or breathing difficulty.

They work by signaling the body to increase the amount of hydration in secretions, resulting in more, yet clearer, secretions and as a byproduct, lubricating the irritated respiratory tract. (1)

There are many OTC (over the counter) and prescription cough syrups, but in my experience, homemade versions work better and don’t have bad side effects. Ginger is a common ingredient in such recipes, or in a tea, as it is an amazing expectorant and also a delicious flavor.

•  Includes: 1. Actions/Benefits of Ingredients; 2. Ginger Tea as Expectorant; 3. Honey-Ginger Cough Syrup; 4. Honey-Ginger Expectorant and Decongestant
• See also: 1. Home Remedies Menu; 2. Ginger & Echinacea Tea; 3. Ginger Tea (on Herbs/Spices G-Z);  Other Sites: 1. See references at bottom of post.

Actions/Benefits of Ingredients Used in these Recipes

This list is primarily informational, but you can also use this list to determine which optional ingredients to use in the following recipes. These are listed in alphabetical order:

• Apple cider vinegar (ACV): helps to improve drainage by thinning the mucous (4). I recommend using raw, unfiltered ACV which includes the ‘mother.’
• Black pepper: helps to loosen chest congestion and mucous, making it excellent for treating coughs (6)
• Cayenne: is a natural expectorant; the capsaicin in cayenne helps to relieve swelling and inflammation that narrows nasal passages. (4)  It also provides vitamin C, which boosts the immune system to fight any infection.
• Chamomile: soothes muscles and relieves the “tickle” in the throat, and promotes restful sleep (5)
• Cinnamon: not only improves the taste, but also helps boost immune system
• Ginger: is anti-inflammatory and works as an expectorant, helping to loosen and expel mucous from the lungs.
• Honey, raw and local: is a natural expectorant (4), and also helps to relieve issues caused by seasonal allergies, especially when it is from local bee hives. It also provides sweetness and texture.
  • NOTE: it will provide the most benefits if raw and from local hives. I do not recommend using commercial honey because much of it has been diluted with HFCS (high-fructose corn syrup), which is a GMO product.
• Lemon juice, freshly squeezed: helps to loosen congestion (4). It also provides flavor and vitamin C, which boosts the immune system to fight any infection.
• Marshmallow root: has one of the highest mucilaginous contents of all herbs; it coats and soothes the throat (5)
• Thyme: has anti-microbial properties and  opens up airways by relaxing the muscles of the trachea and bronchi (6)
• Turmeric: helps to reduce inflammation and clear the airways. (7)
• Water, filtered: used to thin the honey, making it easier to mix with the other ingredients. Also, if using any whole herbs, water is used for simmering these herbs to extract their essential components.

3 Recipes

Ginger Tea as Expectorant

Livestrong writes (3): “Peel and slice fresh ginger root and add it to 8 ounces of boiling water. Simmer the tea for 5 to 10 minutes, strain the beverage and sip it. Because ginger is relatively mild, you can sip as much of the tea as you desire throughout the day.”

See also my recipe for Ginger & Echinacea Tea (echinacea is known for boosting the immune system), or Ginger Tea (on Herbs/Spices G-Z)

Honey-Ginger Cough Syrup

This is adapted from recipes on Wellness Mama (5) and Instructables (6). Honey is a very important ingredient, as found by a study at Penn State College of Medicine. They concluded that “honey can work better to cure a cough than over-the-counter drugs as it helps sooth and coat irritated membranes.” (6) Note that it will provide the most benefits if raw and from local hives. I do not recommend using commercial honey because much of it has been diluted with HFCS (high-fructose corn syrup), which is a GMO product.

In this version of Ginger-Honey cough syrup, the ginger, honey, water and lemon juice are essential. The other ingredients are optional, depending on what actions you need. See the Actions/Benefits section, above to help you determine which optional ingredients to use, based on your symptoms.

About using whole herbs vs ground/powdered herbs:

• If using whole fresh or dried ginger root (includes grated root), chamomile flowers and/or marshmallow root, you need to extract their essential elements using simmering water.
• If using dried, ground/powdered herbs/spices, you don’t need to use water to extract their essential elements; just mix them into the syrup.

Ingredients & Equipment 

This recipe makes roughly 2 cups of syrup. Dosage is 1 Tbsp for adults or 1 tsp for children; take 2 – 5 times during day. Photo, below right, from Wikimedia Commons).

Marshmallow roots

• Extracting essence of whole fresh or dried herbs (if using):
  1. 1 quart filtered water (only if using whole herbs: see list in next step).
  2. Whole fresh or dried herbs, to simmer in water:
     • ¼ cup grated ginger root (skip if using ground dried ginger – see below)
     • ¼ cup chamomile flowers (optional)
     • ¼ cup finely chopped marshmallow root (optional)
     • 1 tbsp whole thyme (optional; sip if using dried ground thyme – see below)
     • 6 cinnamon sticks (optional; skip if using ground cinnamon – see below)
• Ground or dried herbs/spices (if using):
  • 1 Tbsp ground ginger (skip if using grated fresh/dried ginger root – see above)
  • 1 Tbsp ground cinnamon (optional; skip if using cinnamon sticks – see above)
  • 1 Tbsp ground black pepper (optional)
  • 1 Tbsp thyme (optional; skip if using fresh thyme – see above).
• Syrup base
  • 1 cup honey
  • 1 cup strained liquid from simmering whole/grated herbs OR 1 cup warm filtered water (if using ground/powdered herbs/spices)
  • ¼ cup freshly-squeezed lemon juice
• Equipment: 
  • Saucepan (for sterilizing glass bottle/jar and its lid/stopper, and for simmering whole herbs, if using)
  • Mesh strainer
  • Cheesecloth
  • Medium mixing bowl
  • Glass bottle or jar with lid/stopper, sterilized, for storing the syrup; dark colored glass is best.
  • A mixing spoon
  • Whisk or hand-held immersion blender

Method:

1. Sterilize: Place glass bottle/jar and lid/stopper in saucepan. Cover with filtered water, making sure the bottle/jar remains below the surface of the water.
2. Bring to a boil, then reduce heat to keep water at a slow boil for 5 minutes.
3. Remove bottle/jar and lid/stopper to a clean cotton cloth or paper towel to drain and dry; pour water out of saucepan, and reserve for extracting whole herbs (if using).
4. Extract essence of whole fresh or dried herbs (if using): 
5. Grate fresh ginger root (if using dried ginger root, it should already be grated).
6. Chop marshmallow root. Thyme leaves and cinnamon sticks can be used whole.
7. Pour the water into a medium saucepan and add herbs. Bring to a boil, then reduce to a simmer. Do not cover.
8. Simmer until the volume is reduced by about half. (You will need 1 cup of liquid after herbs are strained off)
9. Line mesh strainer with cheesecloth and place over the mixing bowl. Pour mixture through the strainer. When cool enough to handle but still warm, squeeze remaining liquid from the herbs through the cheesecloth (then compost the herbs!). Measure 1 cup of the liquid; add more filtered water if needed to make 1 cup.
10. Mix syrup: If using only ground, dried herbs, warm 1 cup filtered water. Otherwise use reserved cup of liquid from extraction.
11. While liquid is still warm, mix with lemon juice and honey in bowl, and stir well.
12. If using ground herbs/spices, stir into honey mixture.
13. Whisk quickly for 2 minutes using a whisk or immersion blender, until well combined.
14. Pour into sterilized container, using a funnel if the opening is small. Screw on cap or secure stopper to keep container airtight.
15. Store in the fridge for up to 2 months.
16. Dosage is 1 Tbsp for adults or 1 tsp for children; take 2 – 5 times during day.

Honey-Ginger Expectorant & Decongestant

This recipe is adapted from recipes on Everyday Roots (4) and Top 10 Home Remedies (7). Two of the ingredients (turmeric and black pepper) are optional. See the Actions/Benefits section, above, to help you determine which optional ingredients to use, based on your symptoms.

Makes scant ¾ cup (6 – 12 servings).  Dosage: 1 Tbsp, 1 -2 times per day (for adults).

Ingredients & Equipment

• ¼ cup raw, unfiltered apple cider vinegar (ACV), with the “mother”
• ¼ cup freshly-squeezed lemon juice
• 2 – 3 Tbsp raw, local honey
• ¼ – ½ tsp cayenne pepper (the larger amount can be quite strong)
• ½ – 1 tsp powdered ginger
• ½ tsp turmeric powder (optional)
• pinch black pepper powder (optional)
• Equipment:
• Saucepan (for sterilizing storage jar/bottle)
• Mixing bowl
• Whisk or hand-held blender (immersion blender)
• Glass bottle or jar with lid/stopper, sterilized, for storing the syrup; dark colored glass is best.

Method

1. Sterilize: Place glass bottle/jar and lid/stopper in saucepan. Cover with filtered water, making sure  the bottle/jar remains below the surface of the water.
2. Bring to a boil, then reduce heat to keep water at a slow boil for 5 minutes.
3. Remove bottle/jar and lid/stopper to a clean cotton cloth or paper towel to drain and dry.
4. Mix syrup: Pour ACV into a bowl.
5. Add freshly squeezed lemon juice and raw honey; stir to combine a bit.
6. Add ginger and cayenne;
7. Add turmeric and/or black pepper, which are optional ingredients based on your symptoms/issues.
8. Whisk ingredients (using a whisk or immersion blender) until thoroughly mixed.
9. Transfer syrup into sterilized glass bottle/jar; add lid/stopper to make it air-tight.
10. Store in refrigerator for several weeks.
11. Dosage: 1 Tbsp (for adults); use once or twice daily.

References

1. Wikipedia: https://en.wikipedia.org/wiki/Mucokinetics
2. Lisa’s Project Vegan blog (image): https://lisasprojectvegan.com/2014/03/11/fresh-ginger-turmeric/
3. Livestrong: https://www.livestrong.com/article/550811-expectorant-doses/
4. Everyday Roots (Spicy Cider Decongestant & Expectorant): http://everydayroots.com/natural-decongestant
5. Wellness Mama (Homemade Cough Syrup): https://wellnessmama.com/7969/herbal-cough-syrup/
6. Instructables (Homemade Cough Syrup): http://www.instructables.com/id/The-BEST-Homemade-Cough-Syrup-Ever/
7. Top 10 Home Remedies (Decongestant & Expectorant): https://www.top10homeremedies.com/diy-homemade/diy-homemade-natural-decongestant.html