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LearningHer�s·
Visit HerbalColdCare.com for course information.
Key to Winter Wellness is designed by Rosalee de la Foret.
Herbal Cold Care © LearningHerbs.com, LLC. All Rights Reserved.
 WEBINAR SCHEDULE & FULL RECIPE LIST

WEBINAR SCHEDULE SORE THROATS & DRY FEVER

COUGHS Boneset Tea
Introduction // available entire series
Cherry Bark Cough Syrup Cayenne Tea
Dosage // Oct. 24
Herbal Cough Drops Elderflower Tea
Prevention, Part 1 // Oct. 25
Herb Infused Honeys Hot Toddy
Prevention, Part 2 // Oct. 26
Lymphatic Tea Lemon Balm Tea
At the First Sign // Oct. 27
Lymphatic Tincture Formula Meadowsweet Elixir
Sore Throat & Dry Coughs // Oct. 28
Marshmallow Infusion Simple Electrolyte Blend
Coughs & Congestion // Oct. 29
Sage and Thyme Gargle Willow Tincture
Fever // Oct. 30
Sore Throat Pastilles
Recovery // Oct. 31 RECOVERY
Spastic Cough Formula
Putting It All Together // Nov. 1 Congee
Throat Coat Recipe
Complete recipe list from the Iceland Moss Porridge
Herbal Cold Care system... Herbal Throat Spray
Mullein Tea
PREVENTION COUGHS & Nourishing Bone Broth
Borscht with Garlic CONGESTION
Reishi and Dandelion Root Tea
Fire Cider Cayenne Tea

Four Thieves Vinegar Cough-be-Gone Oxymel

Herbal Cold Care includes...
Immune Building Chai Elderberry Oxymel
• All 10 video lessons from the
Miso Soup Elecampane Honey free webinar series

Nourishing Bone Broth Elecampane Syrup • All 52 recipes listed above

Rosehip Preserves Facial Steam • 22 Herb Monographs

Tom Kha Soup Fire Cider • Ultimate Elderberry eBook

Tulsi Tea Garlic Oil • Herbal Remedies for Children

During Cold & Flu Season
Vitamin C Pills Garlic, Ginger and Onion Syrup
eBook
Wellness Checklist Ginger Candy
Ginger Tea DURING THE FREE WEBINAR SERIES,
AT THE FIRST SIGN
At the First Sign Tincture Blend
Mustard GET 50% OFF HERBAL COLD CARE.
Mustard Plaster
Cayenne Tea THE 7 RECIPES ON THIS PAGE WITH
Ginger Tea
Propolis and Honey BLUE CHECK MARKS ARE INCLUDED
ON THE FOLLOWING PAGES...
How to Best Use Garlic Lesson
Sweating it Out Lesson
 Four Thieves Vinegar
SAMPLE RECIPE FOR PREVENTION LESSON
RECIPE CARD

T he story goes that during an outbreak of the plague in France, there was a rash of grave robberies. People were
mystified that others would risk infection by pilfering graves of those who died from the plague, but the robberies
continued.
In due time, four thieves were apprehended for the grave robberies. When asked how they managed to remain in good health
despite exposure to the plague, a variation of this recipe was their response.
As with any traditional recipe, there are lots of different variations about the thieves and many different variations of the recipe. I
have it on good authority that the original recipe included angelica root, something you don’t often see in Four Thieves Vinegar
recipes, so I brought that back in my own version.

WHAT YOU’LL NEED...

• 2 garlic cloves, crushed
• 1 tablespoon dried lavender flowers
• 2 tablespoons dried rosemary leaves
• 2 tablespoons dried sage leaves
• 2 tablespoons dried thyme leaves
• 4 tablespoons dried angelica root (Angelica archangelica)
• 3 cloves (Syzygium aromaticum)
• Apple cider vinegar

Fill a quart jar with the herbs. Fill the jar with the apple cider vinegar.
Cover with a plastic lid or put plastic between the jar and a metal lid.
(Vinegar will corrode the metal.)
Let this steep for 3 to 4 weeks. Strain.
This will keep indefinitely. To make sure you have a strong batch, discard
it after a year and make a fresh batch.
To use: Use 1 to 2 tablespoons a day to prevent illness. Use a 1 teaspoon
every half hour if you feel like you have something coming on.

Written by Rosalee de la Forêt. Herbal Cold Care © LearningHerbs.com, LLC

 Vitamin C Pills
SAMPLE RECIPE FOR PREVENTION LESSON
RECIPE CARD

V itamin C is commonly used as a supplement to support immune system health. However, while supplementation
is sometimes necessary, it’s almost always better to get our nutrients from whole food sources.
This recipe is about making your own Vitamin C Pills from herbs. These little pills are not only high in vitamin C but also high
in a plethora of important antioxidants and nutrients that work in synergy with the vitamin C.

Rose HiPs (Rosa sPP.)

Rose hips are famously high in vitamin C. This was “discovered” in Britain during WWii when citrus foods were hard to come
by and scurvy (extreme lack of vitamin C) was an increasing problem. scientists began testing local food sources and found that
rosehips actually have more vitamin C than oranges!

aCeRola (MalPigHia glaBRa)

acerola is native to the tropics of south america and is now also being grown as far north as Texas. acerola is famous for its high
vitamin C content, although it also contains other important nutrients
such as B vitamins and bioflavonoids. according to the book Plants in
Human Health and Nutrition Policy, there are 1677.6 mg of vitamin C
in 100 g of fruit.

aMla (PHyllanTHus eMBliCa)

amla is a cherished herb from india where it is famously used in the
Triphala formula. like the other herbs in this recipe, amla is celebrated
for its incredibly high vitamin C content.
How much vitamin C is in each vitamin C pill? Honestly, i don’t know.
Vitamin C content varies with the plant, the location where it grew, the
way it was dried, the date it was dried, and on and on. That’s why it’s a
good idea to get a variety of vitamin C sources in your diet. Rest assured,
though, these pills do have a good amount of vitamin C as well as other
important nutrients.

Written by Rosalee de la Forêt. Herbal Cold Care © LearningHerbs.com, LLC

 Vitamin C Pills
SAMPLE RECIPE FOR PREVENTION LESSON
RECIPE CARD

WHaT you’ll need...

• 1 tablespoon rose hip powder
• 1 tablespoon acerola powder
• 1 tablespoon amla powder
• Honey
• orange peel powder (optional)

Mix together the powdered herbs, breaking up any clumps.

Pour slightly warmed honey into the powdered mix. i never measure how much honey i use. Just pour a tiny bit, stir, add a bit
more, stir. you want the final consistently to hold together but not be too moist or sticky.
once the powders are mixed with the honey, form the mixture into pea-sized balls. These can then be rolled in orange powder or
another one of the powders in the mixture. Makes 45 pea-sized pills.
store in an airtight container. These should last a very long time.
To use: Take 1 to 3 balls per day. it’s safe to take more than 3 pills a day; the adverse effect from getting too much vitamin C is loose
stools. if you get loose stools, then stop using them for the day and use less in the future. Vitamin C shouldn’t be taken in excess
during pregnancy.

Written by Rosalee de la Forêt. Herbal Cold Care © LearningHerbs.com, LLC

 At the First Sign Tincture Blend
SAMPLE RECIPE FOR AT THE FIRST SIGN LESSON
RECIPE CARD

T his tincture blend combines the immune-stimulating properties of elderberry, echinacea, and osha with the
antiviral qualities of licorice. The oregano is included to warm things up a bit and is also a nice antimicrobial.
Be sure to purchase sustainably-harvested osha root extract. All of these extracts can be purchased at Mountain Rose Herbs or
other trusted herbal products retailers. You can also buy these herbs in bulk and make your own extracts and then combine
them.
Use this tincture when you feel something coming on. I take 30 to 60 drops every 30 to 60 minutes. You can take it straight or
add it to a small amount of hot water. Adding a bit of honey to the mixture makes it more pleasing on the throat.

WHAT YoU’ll need...

• 25 milliliters elderberry extract
• 25 milliliters elderflower extract
• 25 milliliters echinacea extract
• 25 milliliters osha extract
• 10 milliliters oregano extract
• 10 milliliters licorice extract

Combine all the extracts in a 4-ounce tincture bottle.

If you don’t have a measuring glass for milliliters, just eyeball equal amounts
of the first four ingredients and then add a dash of the last two ingredients
at the end.

Written by Rosalee de la Forêt. Herbal Cold Care © LearningHerbs.com, LLC

 Herbal Throat Spray
SAMPLE RECIPE FOR SORE THROAT/ DRY COUGH LESSON
RECIPE CARD

U sing an herbal throat spray is a convenient way to get the herbs where they are needed most. This spray helps to
soothe the pain of a sore throat and prevents further infection. It also works great at the first sign of a cold or flu
that is accompanied by a sore throat or swollen glands.

What yoU’ll need...

• 10 milliliters echinacea extract
• 10 milliliters usnea extract
• 5 milliliters propolis extract
• 5 milliliters licorice extract
• 3 drops clove essential oil

Combine the herbal extracts and clove essential oil in a 1-ounce tincture bottle with a spray top.
to use: Spray a couple spritzes on the back of the throat every 30 minutes or as needed.
note: not for use during pregnancy.

Written by Rosalee de la Forêt. Herbal Cold Care © LearningHerbs.com, LLC

 Garlic, Ginger and Onion Syrup
SAMPLE RECIPE FOR COUGH & CONGESTION LESSON
RECIPE CARD

T his simple recipe was inspired by Rosemary Gladstar. It combines the pungent and expectorating qualities of
onions, ginger, and garlic with the soothing abilities of honey.
This simple herbal syrup can be used to help coughing associated with congestion.

WhaT you’ll need...

• Fresh pungent onion (look for yellow onions, avoid sweet onions)
• Fresh garlic
• Fresh ginger
• honey (slightly warmed)

Mince up equal parts of the onion, garlic, and ginger. Fill a jar half-full with them. Cover this with honey. Stir well and add more
honey if necessary.
let this sit for at least 2 days before sampling. no need to strain the herbs from the honey, but if left in there over time, the herbs
may become rubbery. Because of this I like to make this in smaller batches.
To use: adults take 1 to 2 teaspoons every 30 to 60 minutes or as needed.

Written by Rosalee de la Forêt. Herbal Cold Care © LearningHerbs.com, LLC

 Simple Electrolyte Blend
SAMPLE RECIPE FOR FEVER LESSON
RECIPE CARD

I learned this simple electrolyte blend from Dr. Aviva Romm many years ago and have used it for myself and others numerous
times. It can be especially important when there is an increased risk for dehydration, including vomiting, diarrhea, fevers, or
excessive sweating.
Dehydration is a potentially dangerous condition. Seek out emergency medical care if the situation necessitates it.

WhAt you’ll neeD...

• 1 quart water
• 1/2 teaspoon salt
• 1/2 teaspoon baking soda
• 2 to 3 tablespoons honey or sugar
• Juice of half a lemon

Mix all the ingredients together (you may need to heat the mixture slightly to get everything to blend well). Then drink often as sips.

Written by Rosalee de la Forêt. Herbal Cold Care © LearningHerbs.com, LLC

 Congee
SAMPLE RECIPE FOR RECOVERY LESSON
RECIPE CARD

C ongee is a comfort food from Asia that can be deeply nourishing.

There are countless recipes out there for congee. The basic recipe is 1 cup rice to 10 cups broth. From there you can add different
nourishing herbs, veggies, and meats. It can also be made into a sweet dish by using water instead of broth and adding dried
and fresh fruits.
Jujube dates are a wonderfully nourishing fruit common in Chinese herbalism and cooking. I buy jujube dates each fall from
Sun Star Herbs in New Mexico. If you can’t find jujube dates then simply omit them from the recipe. Note that jujubes have a
pit.
The astragalus roots and reishi slices will not be edible and will need to be removed.

WHAT YOU’LL NEED...

• 1 cup rice
• 10 cups chicken or vegetable broth
• Handful of astragalus root
• Handful of jujube dates (optional)
• 1-2 slices dried reishi mushroom
• 2 tablespoons minced garlic
• 2 tablespoons minced ginger root
• 1 tablespoon freshly ground black pepper
• 3 pounds cooked chicken, cut into serving pieces
• Salt to taste
• Scallions for (garnish)

Place the rice, broth, and herbs in a large pot. Bring to a boil then
immediately reduce to a simmer. Simmer for an 1 hour, stirring
occasionally.
Add the chicken and simmer for another 30 minutes, stirring frequently.
The end consistency should resemble oatmeal; add more broth, if necessary.
Garnish with scallion.

Written by Rosalee de la Forêt. Herbal Cold Care © LearningHerbs.com, LLC