• 1200 ml 45% strength alcohol (vodka is most commonly used)
• 1 kg dried herb (divided into three equal batches of 333 g each)

• 2–3 litre glass kilner jar 
• Muslin cloth 
• Funnel 
• Amber glass storage bottles

1. Place the 333 g of dried herb material in the jar 
2. Pour 1200 ml over the herb 
3. Ensure the herb is fully submerged 
4. Seal and label the jar 
5. Leave to macerate for between 3–4 weeks 
6. Stir or shake the jar regularly 
7. After four weeks, strain the maceration through muslin into a bowl
8. Squeeze the muslin to extract as much liquid as possible 
9. Measure out the second batch of 333 g herb material 
10. Pour the retained alcohol extraction from the first tincture over the dried herb
11. Macerate for another 3–4 weeks 
12. Repeat the previous steps once more for the third batch. 

Once the tincture has been pressed, bottle into glass (preferably amber) jars and keep out of direct sunlight in a cool place. As the alcohol is at 45%, this will act as a preservative, however it is always recommended to check the tincture for signs of mould before consuming. 

Medicinal benefits of each ingredient (this is probably where we can really write a lot of content with references to other pages and herbs)

This percentage alcohol will extract both water soluble and alcohol soluble compounds, offering a broad-spectrum tincture. Some of the compounds extracted include: 

• Tannins 
• Polysaccharides 
• Mucilage 
• Minerals 
• Phenolic acids 
• Flavonoids
• Glycosdies 
• Alkaloids 
• Bitters 
• Coumarins 
• Saponins 

If, as a home herbalist, you only have access to commercial alcohol, the easiest option is to use 40% vodka or brandy. Vodka is a popular choice as it has a neutral flavour and is widely available.

Fresh plant material contains a higher water content than dried material, and so will reduce the overall percentage of the final extraction. In order to extract the same compounds from the plant, an alcohol percentage of 60–80% is recommended. If this is not accessible, drying the plant before tincturing will yield the same results. 

Fresh plants not only contain more water, but natural sugars and microorganisms on the plant’s surface. This can create a more favourable environment for bacterial growth unless the alcohol percentage is adjusted. If using standard 40% vodka, the final tincture may drop to below 30% if using plant material. An extraction lower than 30% risks bacterial growth, whilst anything 40% and above is suitable for long term storage (1,2).

1. Easley T, Horne SH. The Modern Herbal Dispensatory: A Medicine-Making Guide. North Atlantic Books; 2016.
2. Ganora L. Herbal Constituents : Foundations of Phytochemistry : A Holistic Approach for Students and Practitioners of Botanical Medicine. Herbalchem Press; 2021.

Constituents are often described as water-soluble, alcohol-soluble, or oil-soluble. But solubility behaves more like a continuum. A constituent may be somewhere on the spectrum of sparingly to highly soluble in any given solvent. Rather than asking “is this constituent water-soluble?” the question becomes, “from this herbal matrix, how soluble is this constituent in water, at this temperature, and using this extraction method?”

This is why changing the solvent and extraction method can change the focus and function of a herbal medicine. A standard infusion emphasises constituents that dissolve readily in hot water. Are these the constituents (and associated actions) that we desire in a particular medicine? A tincture made with a given menstruum extracts a different spectrum of constituents from the same herb. Which constituents will we focus on when we adjust the ethanol percentage of the menstruum? An infused oil of that herb will capture yet a different spectrum of constituents, therefore featuring different actions and energetics than the infusion or tincture.

The main influence on solubility is polarity — a property arising from a molecule’s electron distribution. If this distribution is unbalanced (i.e., there is internal charge separation) we have a polar compound. If the distribution is perfectly balanced, we have a nonpolar molecule. And, as with solubility, polarity is a spectrum. Any phytochemical or solvent falls somewhere along the continuum.

The key to solubility is matching the polarity of the solvent to the polarity of the constituents we desire to extract. The old aphorism “like extracts like” applies: higher-polarity solvents (like water) focus on higher-polarity constituents, while lower-polarity solvents (like fixed oils) favour lower-polarity constituents.

Relative polarity of solvents

If you think of water as being 100% polar, then glycerin would be about 81% as polar as water. Pure ethanol would be about 65% as polar as water. These solvents are close enough that they will intermix with each other. Each of these solvents targets a particular group of constituents but there is overlap in what they will extract. Fixed oils and carbon dioxide (CO₂) extract lower-polarity constituents don’t easily mix with water, vinegar, glycerol or ethanol.

A tincture is made with a hydroethanolic solvent system (menstruum) containing both mid-polarity ethanol and high-polarity water. By adjusting the ethanol (EtOH) percentage, we are tuning the overall polarity of the menstruum. More EtOH in the menstruum → lower polarity; less EtOH → higher polarity. This is one reason tinctures are so versatile — by choosing the right EtOH–water ratio, we design the menstruum to selectively extract constituents by polarity matching. In other words, menstruum composition strongly influences the phytochemical profile of the resulting tincture (1,5).

Hydroethanolic solvents

“K” is one way to quantify polarity. Since water is highly polar and ethanol (EtOH) is moderately polar, mixing them together in different proportions will create a menstruum with a specific polarity. The higher the % EtOH, the lower the polarity of the hydroethanolic solvent system (menstruum). We tincture different herbs with different % EtOH to match the polarity of the constituents we want to extract from those herbs.

In herbal pharmacy, “yield” indicates the amount of finished tincture collected. But from a phytochemical perspective, “yield” usually refers to the concentration of a constituent in the product. A high constituent yield is often but not always better. For example, an extraction rich in astringent tannins may be more appropriate in some cases (surface inflammation, excessive secretion) and less appropriate in others (dry conditions, sensitive digestive mucosa). What matters is whether the preparation delivers the appropriate concentration of the desired spectrum of constituents for a particular therapeutic application.

Polarity is central, but several additional factors can influence the concentration of constituents in our extractions:

Temperature

Heat is a kind of kinetic energy that physically increases the extraction of most constituents. At the same time, some kinds of constituents are sensitive and will degrade with excessive heat. We learn to choose the optimal temperature for an extraction solvent, and to apply heat for the right period of time (e.g., infusion vs. decoction).

Time

Longer contact between solvent and herb generally enhances extraction up to a point, but the optimal time is influenced by factors including plant matrix, surface area, agitation, constituent class, and type of preparation.

Surface area

Chopping, grinding, or powdering increases surface area of the plant matrix, facilitating solvent–constituent contact and enhancing extraction. Very fine powders, however, can complicate filtration.

Agitation

Shaking or stirring increases kinetic jostling between solvent and constituents, usually accelerating extraction and constituent yield.

Pressure

Increasing pressure (e.g., in a tightly closed canning jar or electric pressure cooker) usually enhances extraction.

Plant matrix

Constituents may extract somewhat differently depending on how they are packaged within plant tissues. Delicate structures like flowers yield their constituents more readily than tough structures like seed coats or root barks. Cellular structure and co-constituents such as mucilages, tannins, and resins can also alter extractability.

Taken together, these variables should be considered as part of the extraction method; they help explain why preparations of the same herb in the same solvent can be noticeably different. The combination of botanical quality, solvent, and extraction method largely determines constituent yield and product quality.

Water

Water excels for higher-polarity constituents such as mucilages, polysaccharides, sugars, and some kinds of glycosides. It is the preferred solvent for making teas, infusions, and decoctions. Hot water almost always works better than cold water.

Hydroethanolic solvent systems (menstrua)

Lower % EtOH generally favours more polar compounds; higher % EtOH extracts lower-polarity constituents. Rather than a single “correct” percentage for each herb, it’s more accurate to think in ranges that can be adjusted to extract particular constituent families. Depending on your menstruum composition, you can create multiple different medicines from a single herb.

Glycerin and honey

Glycerin is a viscous and polar solvent, often used when alcohol is not desired. It can extract many water-soluble constituents along with a moderate concentration of aromatics, though it is generally less efficient than ethanol for lower-polarity constituents. However, its extraction spectrum can be increased considerably by employing heat, pressure, and agitation. As a solvent, honey behaves similarly to glycerin.

Vinegar

Vinegar is an acidic aqueous solvent. Acidity can change the solubility of certain constituents, particularly alkaloids, by shifting them into more water-soluble ionic forms (1,4). Traditional vinegars and oxymels (made by combining infused vinegars and honeys) offer versatile, alcohol-free alternatives to hydroethanolic tinctures or glycerites.

Fixed oils

Botanical oils such as olive, safflower, or coconut are both therapeutic substances and low-polarity solvents. Herb-infused oils feature low-polarity, lipophilic constituents including many terpenoids and some phenolics, making them valuable for topical preparations. Culinary preparations such as infused ghee or vinegar-and-oil salad dressings can also double as herbal products. Oils are generally unsuitable solvents for mineral salts and polar constituents including mucilages and glycosides.

Supercritical carbon dioxide

Supercritical carbon dioxide (CO₂) extraction is sometimes used for low-polarity constituents (e.g., gingerols from ginger (Zingiber officinale) curcuminoids from turmeric (Curcuma longa), cannabinoids from hemp (Cannabis sativa)). This modern method uses high-pressure, low-temperature conditions, with the advantage that CO₂ leaves no solvent residue in the finished product. CO₂ extracts are good at preserving the characteristic flavours and aromas of herbs. They are especially suitable for use in highly concentrated formulas delivered in capsules. (2)

Betalains are the vivid, water-soluble pigments responsible for red-violet and yellow-orange colours in plants such as beetroot (Beta vulgaris) and prickly pear (Opuntia ficus-indica) fruit, as well as edible greens including red orach (Atriplex hortensis var. rubra) and purslane (Portulaca oleracea). These medicinal food-herbs (and their betalains) have antioxidant, anti-inflammatory, and broad-spectrum bioprotective effects. (3)

Betalains are highly polar. This predicts several practical outcomes:

• They extract readily into water and other higher-polarity solvents such as lower % EtOH menstrua. Betalain extraction decreases as EtOH percentage increases.
• Glycerin and honey can be suitable solvents, especially when gently warmed to decrease their viscosity.
• Vinegar (which is mostly water) is a good solvent for betalains.
• Betalains are not lipophilic; they do not extract well into fixed oils.

As another example, echinacea (Echinacea spp.) contain several important groups of constituents — immunomodulating polysaccharides (IP), alkamides, and polyphenols including phenolic acids and flavonoid glycosides. Each group has a characteristic polarity range (4). IP are quite polar and most soluble in hot water; alkamides have moderate polarity and favour 50–60% EtOH menstrua; and the polyphenols are mid- to higher-polarity constituents that extract fairly well with both hot water and lower % EtOH. 

Since all these constituents are bioactive, which solvent is “best”? We could bypass this question by delivering a dose of the tincture in a water-based extract like an infusion or decoction!

1. Lee JE, Jayakody JTM, Kim JI, et al. The influence of solvent choice on the extraction of bioactive compounds from Asteraceae: a comparative review. Foods. 2024;13(19):3151. https://doi.org/10.3390/foods13193151 
2. Uwineza PA, Waśkiewicz A. Recent advances in supercritical fluid extraction of natural bioactive compounds from natural plant materials. Molecules. 2020;25(17):3847. https://doi.org/10.3390/molecules25173847 
3. Sadowska-Bartosz I, Bartosz G. Biological properties and applications of betalains. Molecules. 2021;26(9):2520. https://doi.org/10.3390/molecules26092520 
4. Petrova A, Ognyanov M, Petkova N, Denev P. Phytochemical characterization of purple coneflower roots (Echinacea purpurea (L.) Moench.) and their extracts. Molecules. 2023;28(9):3956. https://www.mdpi.com/1420-3049/28/9/3956 
5. Ganora L. Herbal Constituents: Foundations of Phytochemistry. 2nd ed. Louisville, CO: HerbalChem Press; 2021. https://www.herbalconstituents.com/book 

• 250 g fresh plant material 
• 750 ml filtered or spring water (enough to cover the plant material)

• Large pot with a tight fitting domed lid 
• Heat proof bowl with a 600 ml capacity 
• Trivet or ramekin 
• 1 kg ice cubes 
• Sterile glass bottle

1. Chop the rose petals. 
2. Place in the pot and cover with the filtered water (do not overfill so the plant is flooded).
3. Place the trivet on top of the plant material and water like a platform (this is to raise the collection bowl so it is collecting steam, not boiling water).
4. Place the collection bowl on top of the trivet. 
5. Place the lid on the pot upside down, so the steam runs down the inside of the lid and into the bowl. 
6. Place ice into the domed lid. 
7. Bring the mixture to a gentle simmer. Be careful to avoid vigorous boiling as it will reduce the aroma of the water. 
8. Continue until most water has evaporated and condensed into the bowl.*
9. Once the water has been evaporated, carefully remove the glass bowl and retain the water inside it— this is the aromatic water. 
10. Bottle in sterile bottles, label and keep in the fridge. 

* If the lid is too small to hold all the ice, it may require regular topping up to ensure it stays cold. 

Aromatic waters should be stored in the fridge and consumed within one month. They can also last for up to six months if they remain unopened. 

Floral waters should be discarded if there are any noticeable signs of decay such as cloudiness, a musty or sour smell, visible mould or gas/bubbles in the water.

Hydrosols can be used medicinally, and offer a safe, alcohol-free alternative for those who are not able to take alcohol. They can be safely used in children at the correct dose.

Can I consume a hydrosol internally?

Yes, hydrosols can be consumed internally; however, it is advisable to consume them within three months if they have been kept in the fridge. It is advisable to check the liquid for any signs of decay or mould and should be discarded if any are visible. 

Are hydrosols safe for children?

Hydrosols can be safe and effective for children internally, however their safety depends on the herb used. Some examples which are commonly considered safe include rose, chamomile (Matricaria chamomilla), lemon balm (Melissa officinalis) and lavender (Lavandula angustifolia). 

• 3 large garlic bulbs
• 500 g raw, organic, unpasteurised honey

1. Peel the cloves and slightly crush or bruise each clove but do not cut or mince. 
2. Place the garlic into a 750 ml kilner jar.  
3. Pour the honey over the garlic, making sure all the garlic is fully submerged. 
4. Leave 2–3 cm of space at the top. 
5. Stir gently to remove all air bubbles. 
6. Ensure no garlic is exposed above the honey. There is the option to use a fermentation weight, or a small saucer to ensure all the garlic is fully submerged. 
7. Allow to ferment for between 4–6 weeks. 

Take one teaspoon of the honey at the first sign of symptoms. For a more potent dose, include a garlic clove in the spoonful. 

Honey has a demulcent action, and therefore this remedy can be used to soothe sore throats and coughs. 

Avoid in infants under one year old.

Storing the honey at room temperature will allow the gentle fermentation to occur, whereas cooler temperatures will limit fermentation.

Garlic (Allium sativum): A broad spectrum antimicrobial herb, expressing antibacterial, antiviral and antifungal properties, including against gram positive, gram negative and some antibiotic resistant strains in vitro (5,6).

Garlic also provides considerable cardiovascular support, and research shows it can reduce both systolic and diastolic blood pressure, helping to support those with hypertension (7,8). Many of its medicinal actions result from levels of alliin and allicin, the latter of which is released upon breaking a clove, whilst the former is stable in intact garlic (9).

What other herbs can I add to fermented honey?

Additional herbs such as thyme (Thymus vulgaris), rosemary (Rosmarinus officinalis) or ginger (Zingiber officinale) can be added for additional antibacterial and antiviral actions. The ginger has its own natural sugars and water content and so, will increase fermentation activity slightly and more bubbles may be noticeable, however it will still be self limiting (3). 

How do I know if my garlic honey ferment has gone off?

Normal signs of fermentation include smelling sweet, garlicky or slightly savoury; gentle bubbling and garlic darkening or softening. The honey will also naturally become thinner over time. If there are any signs of mould (white, green, black or blue); the garlic is exposed above the honey with mould growth or there is a rotten smell then discard the ferment on the compost (3,4). 

Can garlic honey cause botulism?

The risk is extremely low as honey is acidic and has a high sugar concentration. No extra water is added to the ferment. Follow the precautions mentioned above to minimise the risk including submerging the garlic and not adding water (3). 

1. Eteraf-Oskouei T, Najafi M. Traditional and Modern Uses of Natural Honey in Human Diseases: A Review. Iranian Journal of Basic Medical Sciences. 2013;16(6):731. https://pmc.ncbi.nlm.nih.gov/articles/PMC3758027/ 
2. Palma-Morales M, Huertas JR, Rodríguez-Pérez C. A Comprehensive Review of the Effect of Honey on Human Health. A Comprehensive Review of the Effect of Honey on Human Health. 2023;15(13):3056-3056. https://doi.org/10.3390/nu15133056 
3. Katz SE. The Art of Fermentation : An In-Depth Exploration of Essential Concepts and Processes from around the World. Chelsea Green Pub; 2012.
4. Redzepi R, Zilber D, Sung E, Troxler P. The Noma Guide to Fermentation. New York Artisan; 2018.
5. Li G, Ma X, Deng L, et al. Fresh Garlic Extract Enhances the Antimicrobial Activities of Antibiotics on Resistant Strains in Vitro. Jundishapur Journal of Microbiology. 2015;8(5). https://doi.org/10.5812/jjm.14814 
6. Mcintyre A. The Complete Herbal Tutor : The Definitive Guide to the Principles and Practices of Herbal Medicine. Aeon; 2019.
7. Wang HP, Yang J, Qin LQ, Yang XJ. Effect of Garlic on Blood Pressure: A Meta-Analysis. The Journal of Clinical Hypertension. 2015;17(3):223-231. https://doi.org/10.1111/jch.12473 
8. Ried K. Garlic Lowers Blood Pressure in Hypertensive Individuals, Regulates Serum Cholesterol, and Stimulates Immunity: An Updated Meta-analysis and Review. The Journal of Nutrition. 2016;146(2):389S396S. https://doi.org/10.3945/jn.114.202192 
9. Amagase H. Clarifying the Real Bioactive Constituents of Garlic. The Journal of Nutrition. 2006;136(3):716S725S. https://doi.org/10.1093/jn/136.3.716s 

• 10 g turkey tail mushroom 
• 10 g reishi 
• 10 g artist’s conk 
• 10 g birch polypore 
• 20 g fresh ginger
• 1 tbsp dried orange peel 
• 10 green cardamom pods 
• 2 cinnamon sticks 
• 8 cloves 
• 3 star anise 
• 2 tsp black pepper
• Pinch nutmeg 
• 500 ml local organic raw honey (use agave as an alternative for vegan diets)
• 1 litre filtered water 
• Muslin cloth

1. Combine all of the mushrooms in a saucepan and cover with one litre of water. 
2. Bring to a boil then turn down the heat to a gentle simmer. 
3. Simmer gently for 1.5–2 hours on a low heat, making sure to top up with extra water if needed. 
4. There will, ideally be between 600–700 ml of liquid remaining. 
5. Add all the remaining ingredients aside from the honey back into the decoction. 
6. Simmer gently for another 10–15 minutes, being careful that the mixture doesn’t boil. 
7. Allow to cool slightly, then strain the mixture through fine muslin. 
8. There should be roughly 500 ml mixture remaining. 
9. Add in 500 ml honey and stir gently to dissolve. Taste the mixture, and add more honey if desired. 
10. Pour into sterilised glass jars, label and store in the fridge. 

• Add 30 ml (two tablespoons) to a cup of black tea and milk. 
• Add 50 ml to a cup of milk and gently mix for a cup of mushroom chai.

The more honey added, the longer the syrup will last. A 1:1 honey to liquid ratio will last roughly one month in the fridge.

Turkey tail

Found growing wild in the UK, turkey tail is a medicinal mushroom which is most renowned for its effect on supporting immune function. The polysaccharides — PSP and PSK stimulate NK (natural killer) cells, T cells, B cells and macrophages, indicating its support for both innate and adaptive immunity (3). 

Reishi

The polysaccharides and beta-glucans in reishi stimulate key immune cells including macrophages, NK cells, T and B lymphocytes. They also modulate inflammatory cytokines, acting as an immunomodulator (4). 

Birch polypore

Birch polypore has antimicrobial, anti-inflammatory and immunomodulatory effects. The beta glucans, similarly to reishi, also act to stimulate key immune cells including macrophages and NK cells in turn increasing phagocytosis and thus helping to fight infection and inflammation (5). 

Artists conk

A well known remedy in traditional folk medicine, the artist’s conk is a distant relative of reishi and exhibits many similar actions on the immune system (2). It has been shown in modern research to have antibacterial, anti-inflammatory and antioxidant actions (6,7). 

Ginger

A warming, pungent circulatory stimulant, ginger is a key herb for supporting the immune system due to its antibacterial, antiviral and anti-inflammatory actions. It helps to increase absorption, settle the digestive system and expel mucus from the lungs (1,8). 

Nutmeg

Most well renowned for its stimulating, supportive effect on the brain, nutmeg can be applied to promote circulation to the brain and easy anxiety. It can also be used to support digestive function, as well as be applied as a decongestant and antimicrobial for coughs and colds (8). 

Cinnamon

Cinnamon is an aromatic bark which is used as a warming circulatory stimulant and immune support. Rich in volatile oils, this herb is powerfully antimicrobial, antiviral and antifungal, helping to clear infections, reduce fever and dry mucus (8). 

Cardamom

Cardamom is a spicy aromatic used to warm, invigorate and support digestive function. The volatile oils also offer antimicrobial actions, specifically against gram-negative bacteria and fungi (8,9). 

Cloves

A powerful antimicrobial, clove has been used in traditional medicine for its antibacterial and antifungal properties (8). 

Star anise

Containing the constituent shikimic acid, star anise is well known to possess powerful antiviral properties against a range of different viruses. Its warming and aromatic compounds also help to support digestive function, and in the treatment of respiratory infections (1). 

Black pepper

Adecongestant, expectorant and digestive stimulant herb, black pepper is a popular spice which offers energising, stimulating and warming properties to support the digestive, immune and respiratory systems (8). 

Is it safe to forage mushrooms?

Safely foraging for mushrooms is a skill that requires guidance and takes time to develop. Whilst the mushrooms listed in this recipe are relatively distinctive in the wild, it is advised to ensure 100% positive identification before consuming any mushroom that has been foraged. 

Is it illegal to consume turkey tail in the UK?

As of 2025, turkey tail is now classified as a novel food. This means it is illegal to commercially distribute (including for free) any product containing turkey tail to the public. This legislation does not require individuals to obtain authorisation for foraging, possessing or privately consuming turkey tail. Medical herbalists can still legally prescribe and dispense this as a medicine for their patients (10). 

How do I sustainably forage turkey tail?

Turkey tail is distinct from other mushrooms as it grows year round in the UK, with an increase in fruiting bodies in the autumn and winter. It typically grows on dead wood including oak, beech, birch, sycamore or hazel. Once the spores have entered the wood, it can take between 1–2 years before fruiting bodies are produced. When foraging, only collect turkey tail from dead logs, and aim to take no more than 20% of the fruiting bodies from that log. Using a basket or net bag allows the spores to keep spreading even after they have been foraged (11).

1. Bone K, Mills S. Principles and Practice of Phytotherapy: Modern Herbal Medicine. 2nd ed. Edinburgh Churchill Livingstone, Elsevier; 2013.
2. Hobbs C. Medicinal Mushrooms : An Exploration of Tradition, Healing, and Culture. Botanica Press; 2003.
3. Saleh MH, Rashedi I, Keating A. Immunomodulatory Properties of Coriolus versicolor: The Role of Polysaccharopeptide. Frontiers in Immunology. 2017;8. https://doi.org/10.3389/fimmu.2017.01087 
4. Saha TK, Mariom, Rahman T, Moniruzzaman M, Min T, Hossain Z. Immuno-physiological effects of dietary reishi mushroom powder as a source of beta-glucan on Rohu, Labeo rohita challenged with Aeromonas veronii. Scientific Reports. 2023;13(1). https://doi.org/10.1038/s41598-023-41557-9 
5. Grunewald F, Steinborn C, Huber R, et al. Effects of Birch Polypore Mushroom, Piptoporus betulinus (Agaricomycetes), the “Iceman’s Fungus”, on Human Immune Cells. International Journal of Medicinal Mushrooms. 2018;20(12):1135-1147. https://doi.org/10.1615/intjmedmushrooms.2018029154 
6. Cheng M, Zhang L, Wang J, et al. The Artist’s Conk Medicinal Mushroom Ganoderma applanatum (Agaricomycetes): A Mycological, Mycochemical, and Pharmacological Values: A Review. International journal of medicinal mushrooms. 2024;26(7):13-66. https://doi.org/10.1615/intjmedmushrooms.2024053900 
7. Rijia A, Krishnamoorthi R, Rasmi M, Mahalingam PU, Kim K. Comprehensive Analysis of Bioactive Compounds in Wild Ganoderma applanatum Mushroom from Kerala, South India: Insights into Dietary Nutritional, Mineral, Antimicrobial, and Antioxidant Activities. Pharmaceuticals. 2024;17(4):509-509. https://doi.org/10.3390/ph17040509 
8. Mcintyre A. Complete Herbal Tutor : The Definitive Guide to the Principles and Practices of Herbal Medicine (Second Edition). Aeon Books Limited; 2019.
9. Abdullah, Asghar A, Butt MS, Shahid M, Huang Q. Evaluating the antimicrobial potential of green cardamom essential oil focusing on quorum sensing inhibition of Chromobacterium violaceum. Journal of Food Science and Technology. 2017;54(8):2306-2315. https://doi.org/10.1007/s13197-017-2668-7 
10. Food Standards Agency. Novel foods authorisation guidance. Food Standards Agency. Published 2025. https://www.food.gov.uk/business-guidance/regulated-products/novel-foods-guidance 
11. Wild Food Uk. Turkeytail. Wild Food UK. Published January 12, 2022. Accessed January 5, 2026. https://www.wildfooduk.com/mushroom-guide/turkey-tail/ 

• 20 g dried elderberries 
• 10 g dried marshmallow root 
• 5 g dried or fresh ginger root 
• 3 g dried thyme 
• 60 ml local raw honey 
• 60 ml gelatin (or substitute for agar at same volume)
• 350 ml filtered water 
• Silicon moulds or baking paper 
• Dusting of marshmallow root powder

• Combine the herbal ingredients and the water into a saucepan and simmer gently for 15–20 minutes. 
• The liquid will have reduced slightly to roughly 250 ml. Strain the mixture. 
• Add the honey and gelatin/ agar and stir until dissolved. 
• Place 5–10 ml (1–2 tsp) per lozenge into silicone moulds or gently drop onto baking paper. 
• Leave to cool and set. Placing them in the fridge can accelerate this process. 
• Dust the lozenges with marshmallow root powder to prevent them sticking together. 
• Once the lozenges have set, store them in an airtight container in the fridge. 
• The lozenges can be used at the first sign of a tickly throat, as well as throughout the day to soothe coughs, colds and sore throats. 

Lozenges should be stored out of direct sunlight, in a cool, dark place (ideally in the fridge to extend the shelf life). 

They will last for up to six months if stored in the fridge, or three months in a cupboard. Check before using and discard them if they show signs of mould or decay.

• Elderberry is a potent antioxidant, rich in anthocyanins with an additional antiviral effect. Elderberry inhibits viral replication and increases the production of antibodies whilst also modulating pro-inflammatory cytokines to help protect and recover from viral infections (3).
• Marshmallow is rich in mucilage which is anti-inflammatory and offers protective and soothing effects on mucous membranes in the throat and respiratory system. It forms a protective layer which helps to calm irritation and the cough reflex (4).
• Thyme is rich in volatile oils, thyme also has antispasmodic actions specific to the bronchial tubes, helping to relieve coughs, bronchitis and upper respiratory tract infections. It is also an expectorant and helps to reduce mucus, whilst also exhibiting antiviral properties (2,5). 
• As a warming expectorant, ginger helps to break down mucus and reduce coughs and colds. It also has antimicrobial activity, helping to protect against bacteria and viruses and accelerate recovery from an infection (2,6).

What herbs can you use for herbal cough lozenges?

In addition to the elderberry, marshmallow, thyme and ginger, other herbs that could be included are liquorice, cinnamon or rosemary. 

Are herbal cough lozenges suitable for children?

They can be used by the whole family including children, but beware of the choking hazard with small children.

1. Bone K, Mills S. Principles and Practice of Phytotherapy: Modern Herbal Medicine. 2nd ed. Edinburgh Churchill Livingstone, Elsevier; 2013.
2. Mcintyre A. Complete Herbal Tutor : The Definitive Guide to the Principles and Practices of Herbal Medicine (Second Edition). Aeon Books Limited; 2019.
3. Torabian G, Valtchev P, Adil Q, Dehghani F. Anti-influenza activity of elderberry (Sambucus nigra). Journal of Functional Foods. 2019;54:353-360. https://doi.org/10.1016/j.jff.2019.01.031 
4. Fink C, Schmidt M, Kraft K. Marshmallow Root Extract for the Treatment of Irritative Cough: Two Surveys on Users’ View on Effectiveness and Tolerability. Complementary Medicine Research. 2018;25(5):299-305. https://doi.org/10.1159/000489560 
5. Dauth S, Schäfer SMG, Klippstein M, et al. Effect of thyme-ivy syrup on antiviral immune response in patients with mild COVID-19: a prospective, open-label, randomized pilot study. Frontiers in Medicine. 2025;12. https://doi.org/10.3389/fmed.2025.1672794 
6. Ayustaningwarno F, Anjani G, Mutiara Ayu A, Fogliano V. A critical review of Ginger’s (Zingiber officinale) antioxidant, anti-inflammatory, and immunomodulatory activities. Frontiers in Nutrition. 2024;11. https://doi.org/10.3389/fnut.2024.1364836 

• 250 g powdered or finely chopped medicinal mushrooms
• 500 ml of 45% vodka or organic food grade ethanol 
• 500 ml filtered water

• Two 1.5 l kilner jars 
• Muslin 
• Funnel 
• Amber storage bottles

• Place the 250 g dried mushrooms in the glass jar and cover with 500 ml alcohol, ensuring all plant material is submerged. 
• Seal the jar and leave in a cool, dark place to macerate for four weeks. Stir the mixture regularly and top up with more alcohol if necessary. 
• Strain the mixture through muslin. This can be repeated a couple of times for a clearer mixture with fewer particles. 
• Reserve the strained alcohol extract and the mushroom marc for the following steps. 
• Place the strained mushroom marc into a saucepan along with a litre of water. If there is extra dried mushroom material, it can be added in this step to make a stronger decoction. 
• Simmer gently for 2–3 hours, making sure the mixture does not boil. 
• The mixture should reduce down to roughly 500 ml. 
• Strain and allow the decoction to cool. 
• Combine both the alcohol extract (500 ml) and the decoction (500 ml) to make a litre of 1:2 22.5% alcohol. 
• To ensure the shelf life and stability, add a further 125 ml of alcohol to bring the finished mixture to 25%. 
• Pour the finished mixture into amber glass jars, label and store in a cool dark place. 

For dosage, see our individual mushroom monographs for suggested daily quantities and to check for any associated cautions and contraindications before consumption.

Reishi

Reishi (Ganoderma lucidum) is a well renowned mushroom has been used in China for thousands of years to promote health and longevity. Reishi has broad spectrum benefits for immunological, cardiovascular and nervous system conditions. It has a neuroprotective action and helps to reduce the risk of neurodegenerative diseases; as well as being an immunomodulator, reishi helps to support allergies and reduce inflammation (2). 

Turkey tail

Turkey tail (Trametes versicolor) is a powerful immunomodulator whose actions are attributed to the presence of polysaccharide-krestin (PSK) and polysaccharide-peptide (PSP). It has wide ranging actions on the immune system, helping to fight viral and bacterial infections including human papillomavirus (HPV) and Herpes simplex virus (HSV) (3). Turkey tail is used as an adjunct therapy in cancer treatment in Japan as a result of its immune supportive effects (2). 

Lion’s mane

Lion’s mane (Hericium erinaceus) is used to support the brain and nervous system. It has been shown to increase the production of nerve growth factor (NGF), helping to stimulate the production of nerve cells (2). It helps to stimulate the process of myelination, which is key in the transmission of electrical nerve impulses. It is a neuroprotective which helps to support cognitive function and reduce the risk of neurodegenerative diseases (4). 

This tincture should keep for up to a year and half if it’s kept in a cool place out of direct sunlight. It should be checked regularly for signs of mould or decay and discarded if any is found.

Can you use fresh mushrooms for this tincture recipe?

In order to ensure the correct water and alcohol content of the alcohol extraction, and ensure shelf life, it is best to use dried mushrooms. Freshly picked or foraged mushrooms can be dried in a dehydrator or on a low heat in the oven then powdered in a nutribullet. 

What alternative species can you use for mushroom tincture?

This recipe can be used for all species of medicinal mushroom. If you have multiple different species of mushroom, you can also combine all of them to make a mixed mushroom dual extraction tincture. Safety note: If you are foraging for medicinal mushrooms, it is essential to ensure correct identification of the mushroom before tincturing. 

Can you use whole mushrooms for tincture?

This recipe is most effective when the mushrooms are in the smallest possible particle size giving a larger surface area for extraction. This can be done by chopping very finely, or using a blender to create a powder.

• 25 g bitter orange (Citrus aurantium) peel 
• 25 g angelica (Angelica archangelica) root 
• 12.5 g gentian (Gentiana lutea) root 
• 12.5 g dandelion (Taraxacum officinale) root 
• 12.5 g cardamom (Elettaria cardamomum) pods
• 12.5 g fennel (Foeniculum vulgare) seeds 
• 300 ml 45% ethanol (vodka is also effective)

• Sterilised mason jar
• 100 ml dropper bottle 
• 500 ml amber glass bottle

1. Place the dried herbs in a herb or spice blender and blend until they are finely ground. 
2. Cover the herbs with the alcohol and seal. 
3. Leave the herbs for 3–4 weeks to macerate. 
4. Strain the mixture through a fine muslin cloth and retain the liquid. 
5. Fill the 100 ml dropper bottle and retain the rest of the mix to refill the dropper bottle once it’s run out.  
6. Take one pipette before meals to stimulate digestion. 

The mixture should be stored in a cool, dark place, ideally in an amber glass bottle to prevent photodegradation (damage from light). 

The smaller mixture can be kept in the 100 ml dropper bottle, so it can be easily portable and taken throughout the day.

• Bitter orange peel increases the secretion of gastric fluid, including gastric enzymes and stomach acid. In traditional Chinese medicine (TCM), bitter orange peel is known to alleviate qi stagnation in the digestive tract, helping to relieve bloating, discomfort or heaviness (3).
• Angelica is a warming, stimulating and aromatic bitter which is also a sialagogue (stimulates the production of saliva). It contains high levels of bitter compounds as well as volatile oils which help to stimulate appetite and digestion as well as relieve irritation in the gastrointestinal tract (4). 
• Gentian is a traditional bitter remedy known for its cooling action on the gastrointestinal tract. It is a digestive tonic which helps to stimulate bile production, helping with nutrient assimilation and appetite stimulation (4).
• Dandelion root is a gentle but effective bitter remedy with additional mucilaginous compounds. Dandelion also contains inulin which supports digestion through its prebiotic effect. Additionally, it is a liver tonic, helping to improve hepatic function and elimination (4).
• Cardamom is a warming aromatic herb rich in volatile oils which reduces inflammation in the gastrointestinal tract, stimulates digestive enzymes and reduces mucus formation (4).
• Fennel is a well-renowned digestive tonic, fennel contains multiple aromatic compounds which help to facilitate digestion, stimulate appetite and assist with the digestion of fats. It is also an antispasmodic and can help to relieve bloating, flatulence and abdominal cramps (4). 

What can I use instead of alcohol?

This recipe can also be made using organic vinegar instead of alcohol for those who wish to avoid alcohol. 

When is the best time to take digestive bitters?

The ideal time to take digestive bitters is just prior to a meal for stimulation of digestive function; however, they can also be used post mealtimes to aid digestion and reduce bloating and flatulence. 

1. Bone K, Mills S. Principles and Practice of Phytotherapy: Modern Herbal Medicine. 2nd ed. Edinburgh Churchill Livingstone, Elsevier; 2013.
2. Hundt M, Basit H, John S. Physiology, Bile Secretion. Nih.gov. Published 2022. https://www.ncbi.nlm.nih.gov/books/NBK470209/ 
3. Bensky D, Gamble A, Kaptchuk D. Chinese Herbal Medicine : Materia Medica. Eastland; 1993.
4. Mcintyre A. Complete Herbal Tutor : The Definitive Guide to the Principles and Practices of Herbal Medicine (Second Edition). Aeon Books Limited; 2019.

• 120 g elderberries
• 120 g rosehips 
• 120 g blackberries
• 15 g grated fresh ginger
• 2 cinnamon sticks 
• 300 – 400 g raw organic local honey (this can be substituted for agave for vegan diets)
• 1500 ml filtered water

1. Pick the elderberries off using a fork and discard any stems. 
2. Combine all the ingredients aside from the honey in a large saucepan
3. Bring the mixture to the boil, then reduce the heat to low, cover and simmer for between 40–50 minutes. By this point the liquid should have reduced by half. 
4. Remove the mixture from the heat and cool slightly. 
5. Strain the liquid through a fine muslin cloth and place back into the saucepan. 
6. Stir the honey through once the mixture is still warm but not hot. 
7. Pour the mixture into sterilised glass bottles or jars.

Store the bottled mixture in the fridge and use within six weeks.

Elderberry (Sambucus nigra)

The flavonoids and anthocyanins in elderberry contribute to its antioxidant, anti-inflammatory, antiviral and immunomodulatory actions. Elderberry stimulates cytokines, macrophage activity and dendritic cells to stimulate the immune response, making it effective in treating infections (1). It is also a powerful antiviral as it blocks viral glycoproteins (including hemagglutinin on influenza viruses) preventing replication and limiting the spread of the virus (2). 

Rosehip (Rosa canina)

Rosehips contain one of the highest vitamin C levels of any fruit or vegetable. Rosehips have been shown to stimulate the production of lymphocytes and generation of antibodies, which helps to support the immune response (3). Rosehips also modulate immunity by inhibiting inflammatory mediators, which in cases of allergic rhinitis, asthma, coughs and colds, helps to alleviate associated respiratory symptoms (4). 

Blackberry (Rubus fruticosus)

Blackberries are another rich source of antioxidants and anthocyanins which help to reduce inflammation and oxidative stress. Blackberries have also shown to exhibit antimicrobial actions in vitro against multiple strains of bacteria (5). 

Ginger (Zingiber officinale)

Ginger is a warming expectorant, so brings warmth to the body and reduces mucus and congestion. Ginger also has antiviral and antibacterial properties and is effective in fighting infection (6). 

Cinnamon (Cinnamomum verum)

Cinnamon is another warming herb, helping to increase circulation and bring warmth in cases of colds, fevers or flus. Cinnamon has also been shown to inhibit viral replication with a specific effect on respiratory viruses including influenza and SARS-CoV-2 (7). It can also help to reduce excess mucus and provide relief from symptoms of respiratory infections (7). 

What herbs can you use for a herbal syrup?

There are a variety of other ingredients which can also be included in this recipe, many of which may be growing in the wild including turkey tail mushroom (Trametes versicolor) for its immunostimulatory effects; mullein (Verbascum thapsus) as a respiratory tonic or thyme (Thymus vulgaris) to increase the expectorant and antiviral properties. 

What can you use instead of honey in a syrup?

Honey can be substituted for agave or maple syrups to accommodate for vegan diets, or alternatively sugar can be used; however, as sugar is typically refined (undergone processing), natural syrups are preferable.

How can you extend the shelf life of herbal syrup?

The sugar content of syrups defines how long it will keep. To keep the sugar content down, this syrup has a relatively short shelf life, as its sugar to water to ratio is 1:2. Increasing the honey content to anything up to 1500 g (a ratio of 2:1) can increase how long a bottle or jar will last before it is first opened to around six months.

The seeds of many umbellifers will be ripening ready to gather. Hogweed seed (Heracleum sphondylium) is a particular favourite, known as golpar in Persian cuisine (from H. persicum).

Like many of its Apiaceae family relatives (that include parsley, cumin, and dill), it has a pronounced flavour all of its own — as if a mixture of coriander and cardamom has been infused in sweet orange peel oil.

I toast it and use it in marinades, as coatings for meat, in sauces and as an indispensable part of a wild curry blend.

Other Apiaceae seeds to add to the spice cupboard are wild fennel (Foeniculum vulgare), wild carrot (Daucus carota), wild angelica (Angelica sylvestris), spignel (Meum athamanticum), rock samphire (Crithmum maritimum) and Scots lovage (Ligusticum scoticum), to name but a few.

Humans have been collecting cereal grains from grasses for thousands of years before farming was introduced. They are now ripening and can be harvested on a dry, sunny day. Many grass, sedge and rush seeds can be milled into flour or used whole. Many will be gluten free.

One of the most abundant and easiest grains to gather — although not a grass — is pendulous sedge (Carex pendula) with its distinctive drooping catkins bursting with seeds. A small patch of three or four pendulous sedge plants can yield a small bucket of grain. Once gathered, it needs to be dried and winnowed to remove as much of the chaff as possible. I use sedge seed as a wholegrain to add crunch to breads and biscuits, or grind it into a flour.

When collecting any grass grain you must be vigilant and look out for signs of the black ergot fungus (Claviceps purpurea). This grows on the individual grains and replaces them with its long purple black sclerotia. The sclerotia will grow over five times the length of the grain and protrude from the ear of grain. Even a few can cause severe illness as ergotamine constricts your blood vessels and gangrene was a common side effect of infected grain in the Middle Ages.

Pharmaceutically, ergot was developed into ergometrine to prevent bleeding after childbirth, but it is rarely used nowadays. Lysergic acid diethylamide (LSD) is a strong hallucinogenic drug synthesised from ergot alkaloids using toxic chemicals. Luckily ergot doesn’t grow on sedges. If you’re not sure of the difference remember the rhyme about stems:

Sedges have edges
Rushes are round
Grasses have nodes from their tips to the ground

Other grass seeds will also be ripe for harvesting. Each species needs its own method to harvest. With Yorkshire fog (Holcus lanatus), you simply run your hand up the stem collecting the tiny seeds in your hand as you go. Although small, Yorkshire fog grains have a delicious nutty flavour and the chaff is easy to winnow from the grain. With crested dog’s tail (Cynosurus cristatus), I cut the stems with a sickle and then hang them upside down in a paper sack to let the grain fall out. Other species may need threshing to separate the grains from the stems, before winnowing.

Another abundant seed to collect is dock seed (Rumex sp.). Docks produce their seed as nutlets surrounded by reddish brown bracts. The shape of the bracts can be used to identify the exact species but all are equally good to use. Many species, like broad-leaved dock (Rumex obtusifolius) are very prolific.

A mature plant will yield several handfuls of seeds. It’s not so good as a flour but increases the roughage in oatcakes. A less common sight these days are fields full of poppies. However, if you are lucky enough to have a field near you, the seeds can easily be shaken out of their pepper pot capsules. 

Following quickly on the heels of July’s raspberries (Rubus idaeus), are blackberries or brambles (Rubus spp.). There are nearly 500 species in the UK so one can be found in almost every habitat. It’s not important to identify each species as all are equally edible but it does explain why some bushes have distinctly sweeter or tastier berries than others.

Blaeberries, bilberries or whinberries (Vaccinium myrtilis) will still be going strong this month too. You might also catch some of their less common relatives the crowberry (Empetrum nigrum), the lingonberry or cowberry (Vaccinium vitis-idaea) and the cranberry (Vaccinium oxycoccus). 

Tree fruits will be starting to ripen too — early in the south and later in the north. Look out for cherry plums (Prunus cerasifera), you’ll often see these carpeting the ground under the tree in red or gold where they have been knocked down by wind and rain.

These are the first of the plums to ripen, each fruit the size of a cherry. They will be followed by the other plums, both domestic and wild, such as damsons and bullace (both are called Prunus domestica var insititia). There are also wild cherries (Prunus avium) and small, black bird cherries (Prunus padus).

Lime or linden (Tilia sp.) fruits will also be ripe. Once roasted in the oven for about 30 minutes and ground into a powder they make a delicious cocoa powder but must be mixed with a fat, like a creamy milk, to show off the best flavours. Lime trees are in the same family as cocoa (Theobroma cacao) and kola nuts (Cola nitida) which is also in the same family as marshmallow (Althaea officinalis).

Rosehips will soon be ready to harvest. The Japanese rose (Rosa rugosa) is common on the coast and is often planted in hedges and gardens elsewhere. In my county of West Lothian, the council planted many long stretches of it beside some roads.

I pick from the back of the bushes away from traffic pollution on minor roads — always mindful to find clean environments to pick from. The Japanese rose has large round hips, sometimes as big as golf balls. Cut them in half, scoop out the seeds and wash off the irritating hairs, and they can be used like a red pepper.

I like to drizzle olive oil over them and roast them in the oven with shallots. They easily adapt to both savoury and sweet dishes. The smaller hips of our native roses such as the dog rose (Rosa canina) I collect for rosehip puree and rosehip reduction.

Cover the hips in a saucepan with water and boil until soft, then put them through a mouli mill to separate the seeds and hairs from the fruit pulp. Use the puree in place of tomato passata in sauces, stews and marinades.

Chanterelles (Cantherellus cibarius) continue to form waves of golden nuggets while penny buns (Boletus edulis) are often out in their first major flush. An interesting relative of the penny bun is the extraordinary scarletina (Neoboletus luridiformis). It has a chestnut to dark brown cap that feels like moleskin, a yellow stem covered so heavily in tiny red spots that it looks red and bright red pores hiding under the cap. When you cut it in half — if you’re quick — you’ll see it has yellow flesh and tubes but it will rapidly change to a bright navy blue before your eyes!

Thankfully, once cooked the colour will change back to a greyish yellow. Another colour changing mushroom out in August is the blusher (Amanita rubescens). Blushers blush rusty pink where bruised or nibbled by forest animals. This separates it out from its poisonous relatives, the panther cap (Amanita pantherina) and the probably toxic grey spotted amanita (Amanita excelsa var. spissa). Blushers and scarletinas will cause digestive upset if eaten raw so must always be well cooked. I would also emphasise that you must learn about edible mushrooms from a professional. Apps and novices often make mistakes and some mushrooms can be fatal, so never eat anything that you’re not 100% sure is correctly identified and edible.

Another group of mushrooms to look out for are the brittlegills, in particular the charcoal burner (Russula cyanoxantha) and the flirt (Russula vesca). Brittlegills are a large genus of fungi distinguished by their inflexible gills which shatter or crumble into flakes when gently rubbed and by their crumbly flesh which is never fibrous. (Of course there is always someone who breaks the rules and the tasty charcoal burner has flexible gills). Brittlegills have white or cream stems, gills and flesh with a coloured skin covering the cap which can be peeled off, at least around the edge.

The flirt has a brownish pink skin, described as the colour of old ham, that doesn’t quite reach to the edges of the cap, exposing the gills at the very edge like the frills on a petticoat. The charcoal burner comes in a variety of colour forms, pink, green, blue or purple but always with yellow or tan mixed in giving the impression it has been scorched in the charcoal burners fire. These two brittlegills have a sweet nutty flavour. Other species in the genus can be hot and fiery like chillies or bitter making them less desirable to eat. 

As always, when foraging, don’t be greedy and take just a little, being sensitive to other humans and species that share the land and resources.