Rasheeqa Ahmad from Community Apothecary Waltham Forest shares traditional winter food and plant practices rooted in herbal knowledge

As winter settles in, many people look for ways to feel comforted and supported during the colder months, when colds and flu tend to circulate more widely. Alongside rest, warm food and following NHS advice when unwell, some residents also draw on long-standing kitchen and garden traditions that use herbs and spices as part of everyday seasonal routines.

At Community Apothecary Waltham Forest, local volunteers share traditional herbal knowledge rooted in food, plants and community practice. These approaches are not a substitute for medical care, but are valued by many as part of a broader sense of seasonal wellbeing.

Fresh and dried herbs are a familiar part of many kitchens, particularly during winter cooking. Aromatic plants such as thyme, sage, rosemary, oregano, marjoram, basil, bay and peppermint have long been used for flavour and fragrance, and are often enjoyed in warm meals and drinks at this time of year.

Some people like to prepare simple herbal infusions using these plants, much as they would make a pot of tea, enjoying the warmth and aroma throughout the day. Others simply use them generously in soups, stews and roasted dishes, finding them comforting during colder weather.

Spices such as cinnamon, cloves, cardamom, fennel, ginger and black pepper are staples in many cuisines around the world and are commonly associated with winter drinks and desserts. Traditionally, these spices were valued for their strong aromas and for the warmth they bring to food and drink.

Some plants, including elderflower, yarrow, peppermint, rosehip and bay, have a long history in European folk traditions. They are often mentioned in old household herbals and are still used today by people interested in traditional plant knowledge.

Meanwhile, the strong smelling plants of the mint family – thyme, sage, rosemary, oregano, marjoram, hyssop, basil, lavender, savory, lemon balm and peppermint – are rich in volatile oils that give scent and flavour to food for us. 

Adding them to your meals brings antioxidant elements, but you can also make daily pots of tea with them. Put a handful of these herbs if fresh, or one teaspoon per cup if dried, into a teapot or cafetière, fill with freshly boiled water, cover and leave to infuse for ten to 15 minutes. 

Then you can drink cups through the day as you work (make and take a flaskful with you if you are out). Inhale the steam as well. Those oils evaporate with heat, so make sure your pot is covered to keep them in the tea.

At Community Apothecary Waltham Forest, volunteers run sessions where participants can learn about these traditions, how plants were historically prepared, and how people today choose to incorporate them into food, drink or seasonal rituals.

At Community Apothecary we make seasonal batches of Fire Cider, which you can also make at home – a mix of hot, spicy food ingredients such as onions, garlic, ginger, turmeric, horseradish, chillies, oranges and lemons, as well as the herbs mentioned above, infused in raw apple cider vinegar for about a month and then strained. Traditionally, a spoonful is taken daily through the winter. You can get some from us!

Community Apothecary Waltham Forest holds fortnightly medicine-making and learning sessions at the Hornbeam Centre in Walthamstow on the first and third Wednesdays of each month (11am–1pm), followed by a shared lunch. Sessions are open to
anyone interested in learning more about traditional plant use and community skills.

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Anyone experiencing flu or persistent symptoms should follow NHS guidance, including rest, hydration and seeking medical advice where appropriate

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