Mother Nature's soothing touch

We've already had some snow and this brings the prospect of also nursing a cold before too long. The first thing most of us do when we feel one coming on is head to the nearest chemist.

We often overlook the wide variety of natural ingredients that can help our bodies to fight off the common cold, many of which are also capable of easing congestion, a fever and other symptoms.

Garlic, for example, has anti-bacterial properties and boosts the immune system and ginger is an antiseptic and antioxidant. Brambles, or blackberries are one of the best sources of vitamin C and chilli peppers, which can be grown on your kitchen windowsill, are full of vitamins and are also said to help ease congestion.

I'd suggest trying some of these traditional recipes and concoctions to keep colds at bay and as comforting winter warmers.

Elderberry Syrup

Yorkshire Post reader Delia Dove of Emley, near Huddersfield, sent me a fantastic recipe for Elderberry Syrup and swears that she didn't have a cold last winter thanks to its preventative properties.

Elderberries contain potassium and vitamin C, and recent studies suggest that they may help to shorten the duration of a cold, as well as strengthening the immune system.

I had a go at making this myself with the last of this year's elderberries that I had foraged. I discovered that, as well as being good for you, it also tastes delicious. Different variations on this recipe have been around for hundreds of years and it's renowned for easing a chesty cough, as well as preventing colds in the first place. This is my take on Delia's version of the recipe. I've experimented with the quantities and suggested an optional squeeze of lemon.

Method

Put ten to 15 washed elderberry heads into a large saucepan – I find it easier to strip the little berries from the heads using a fork.

Add enough water to just cover the berries, plus a teaspoon of grated fresh ginger; a teaspoon of cinnamon; five cloves and a star anise. You can also add a squeeze of fresh lemon juice at this point if you wish.

Cook the mixture until the berries are soft and it's syrupy in texture, then give it a stir and sieve it through muslin to extract the syrup before adding sugar to taste.

The amount of sugar you need to add will depend on how many elderberries you've used and whether you've added lemon juice.

Leave the syrup to cool and then bottle it.

To serve, dilute the syrup with water, as you would a cordial. If you wish, you can add a drop of brandy or whisky for a more warming drink.

Honey, lemon and ginger

Heat the juice of four lemons with a tablespoon of honey and teaspoon of grated root ginger. Strain out the bits of ginger and any lemon pips before drinking. Lemons are full of vitamin C, the honey will soothe your throat and ginger is said to reduce inflammation of the mucus membranes, and ease pain and fever.

It also has a mild sedative effect that should help you to get some rest.

Hot and Sour (Tom Yum) soup

When a cold strikes, I usually fancy something with a little heat and this traditional Thai soup fits the bill perfectly.

Light, flavoursome and full of fresh, nutritious ingredients, it will help you to sweat out your cold and ease congestion.

Although you might not be familiar with some of the ingredients, they are all widely available from the supermarket and will keep in the store cupboard for months at a time.

Ingredients:

In a large saucepan, heat a litre of chicken stock (try making your own from the chicken carcass left over

from your Sunday roast and freeze it to use later) with a generous teaspoon of Tom Yum paste.

Add the juice of a lime; a couple of tablespoons of Thai fish sauce; three chopped kaffir lime leaves; a stick of lemongrass (or a teaspoon

of the pre-prepared version that comes in a jar); two red chilli peppers; and a teaspoon of sugar.

Bring the mixture to the boil and then add the ingredients of your choice.

I use prawns, finely chopped spring onions and little button mushrooms, but you can add pieces of chicken, chunks of tomato or some leafy green vegetables if you prefer.

Once the ingredients are cooked, which should only take two or three minutes, sprinkle some fresh coriander over the top and serve.

Other ideas to try

Boosting your intake of water and fruit juices will

help keep your system hydrated and can ease congestion.

Gargle with salt water if you have a sore throat.

A teaspoon of turmeric in a cup of warm milk is said to help fight colds.

Chamomile tea sweetened with a spoon full of honey will soothe your throat and help you sleep.

Add a couple of drops of eucalyptus or peppermint

oil essential oil to a bowl or sink of hot water and then, with a towel over your head, inhale the steam to ease congestion.

Try adding fresh ginger to a foot bath – it's said to reduce congestion and bring down your temperature.

Sage's antiseptic and antibacterial properties are is good for sore throats. Pour hot water over a handful of washed sage leaves and add honey to taste.

Lemon balm tea can help you to sweat out your cold, eliminating toxins from the body. Immerse a few clean leaves in a mug of hot water, adding honey to taste.

What are your home cold cures? Send to [email protected]

CW 27/11/10