Flu season is upon us! Therefore, it is essential to maintain good nutrition and healthy habits and have at our fingertips some natural ways to counteract, support, or alleviate symptoms during the cold and flu season. This Homemade Cough Syrup recipe has been my family’s go-to for years to help alleviate coughs and generally provide sore throat relief. This recipe is one I send my daughter off to college with, along with making batches for her roommates. If you look in our refrigerator during the winter months, you will always find a batch of this syrup ready for when those pesky cold symptoms start.
Fresh thyme and honey have known antibacterial properties, which help alleviate cold and bronchial symptoms. The lemon adds a crisp flavor and gives a boost of Vitamin C which is important for the immune system. Thyme also has antispasmodic properties that help alleviate coughs.
Along with using thyme for its medicinal properties with syrups and teas, it’s also a culinary favorite in our kitchen. A favorite is this White Bean and Fresh Thyme Dip for a quick nutritious snack or appetizer.
Ingredients
- Fresh Thyme: about a handful of fresh thyme sprigs is used in this recipe. When measuring, this would be about 1/2 cup of leaves and stems.
- Water: 2 cups of filtered water.
- Honey: ½ cup of pure organic raw honey, not pasteurized so that it maintains nutrient value. I prefer to us raw organic honey that I purchase locally.
- Lemon: ½ of a lemon sliced. Organic if possible
Equipment
- 12-16oz. Glass jar with lid, such as a mason jar or I often use this style jar for homemade cough syrup
- Small saucepan and colander
- Sharp knife and cutting board
How to Make Soothing Throat Syrup
1. Begin by rinsing the thyme. You can either add to a colander and rinse with cold water, or add to a bowl of cold water and swirl to remove any debris.
2. Add the fresh thyme (leaves and stems) to a small saucepan with two cups of filtered water. Bring to a boil, then reduce the heat and simmer until liquid is reduced in half to about 1 cup. This should take about 20-30 minutes.
3. Remove from heat and allow to cool.
4. While the thyme tea is simmering, add the sliced lemons to a clean glass jar. Pour the honey over the lemons and allow to sit. The honey will macerate the lemons and draw out the oils from the peel.
5. Once the thyme tea is cool, strain the thyme leaves and stems from the tea. Add the tea to the jar and stir to combine. At this point, you can either remove the sliced lemons, or you can allow them to sit in the syrup for up to 24 hours, then remove. The longer they sit, the stronger the lemon flavor will be.
6. Your cough syrup is ready! You can add a fresh thyme sprig to the jar if desired.
Note: It is important to allow the thyme tea to cool before adding to the honey. Mixing hot liquids with honey will cause the honey to loose some of its health benefits by degrading the beneficial enzymes.
Tip: When I have extra fresh thyme, I will double the tea batch. Using 1 cup for the syrup and the remainder as an herbal tea.
Storage
Store this natural cough syrup in an airtight glass container in the refrigerator for up to one month.
Health Benefits
Making your own cough syrup to alleviate a sore throat and cold-like symptoms is the best way to ensure you are not consuming any unknown additives or artificial ingredients that are often in store-bought syrups. While store-bought is sometimes needed, I prefer to start with this herbal remedy when I have the start of a sore throat or cold symptoms.
Honey: The effectiveness of honey has been known and used for centuries for its healing and anti-inflammatory properties.
Thyme (thymus vulgaris): Many people think of Thyme as just a culinary herb and have no idea of its nutritional and medicinal properties. Thyme is rich in antioxidants, has anti-inflammatory, anti-bacterial, and antispasmodic properties, aids in respiratory support, and immune health. This means it’s perfect in alleviating that cough that just won’t go away!
Thyme is a perennial herb that I always have growing in my garden, and one that I will also grow inside during the winter months.
Lemon: Lemons are rich in antioxidants and Vitamin C that support immune health.
Usage and Disclaimer
For adults, take 1-2 tablespoons as needed for cough and to soothe the throat.
For young children, consult a pediatrician. Typically, 1 teaspoon is the recommendation. Honey is not recommended for children under 1 year old.
While this syrup uses all natural ingredients and poses little risk, it does contain honey which is a natural sugar. Therefore, check with your physician if you have a diagnosis for which you need to limit your sugar intake, such as diabetes. Or if you have an allergy to honey.
Other Homemade Recipes You Might Enjoy
Equipment
- small saucepan and colander
- sharp knife and cutting board
Ingredients
- 1/2 cup fresh thyme sprigs
- 1/2 cup honey, organic raw
- 1/2 lemon, sliced
- 2 cups water, filtered
Instructions
- Begin by rinsing the thyme. You can either add to a colander and rinse with cold water, or add to a bowl of cold water and swirl to remove any debris.
- Add the fresh thyme (leaves and stems) to a small saucepan with two cups of filtered water. Bring to a boil, then reduce the heat and simmer until liquid is reduced in half to about 1 cup. This should take about 20-30 minutes.
- Remove from heat and allow to cool.
- While the thyme tea is simmering, add the sliced lemons to a clean glass jar. Pour the honey over the lemons and allow to sit. The honey will macerate the lemons and draw out the oils from the peel.
- Once the thyme tea is cool, strain the thyme leaves and stems from the tea. Add the tea to the jar and stir to combine. At this point, you can either remove the sliced lemons, or you can allow them to sit on the syrup for up to 24 hours, then remove. The longer they sit, the stronger the lemon flavor will be.
- Your cough syrup is ready! You can add a fresh thyme sprig to the jar if desired.Yields approx. 1½ cups.
