Five Herbs Your Winter Kitchen Needs: Sage, Thyme, Garlic, Cinnamon and Rosehip

Healthy Monday is my weekly note to start your week with one small, practical step towards feeling your best.

You don't need a long list of supplements to look after yourself this winter. Five familiar herbs and spices, chosen well and used in food-sized amounts, can fill your kitchen with warmth, flavour and a long tradition of use.

Why quality and amount matter

Kitchen herbs are valued for their aromatic compounds, such as thymol in thyme, allicin in garlic and cinnamaldehyde in cinnamon. Two things matter more than the herb itself. The first is quality: dried herbs lose their aroma and oils over time, so a jar that has been open for two years is mostly dust. The second is amount: the quantity you cook with is very different from a medicinal dose, and that difference is where safety lives.

Do the smell test

Open each dried-herb jar and rub a pinch between your fingers. If you can barely smell it, replace it. Store herbs in airtight, dark jars away from the stove.

1. Sage

A traditional throat herb, and one of the most comforting teas on a cold day. Steep 1 teaspoon of dried sage in a cup of just-boiled water, covered, for 5-10 minutes and sip it warm.

Care: avoid medicinal amounts in pregnancy, while breastfeeding and with epilepsy. Sage tea isn't meant for long-term daily use.

2. Thyme

A classic winter herb, traditionally used for chest comfort, and just as good in soups, stews and roasted vegetables as in a tea. Add a few fresh sprigs or 1 teaspoon of dried thyme to winter soups, or steep it, covered, as a tea for 5-10 minutes. For another way to use thyme, see Your Kitchen Winter Cabinet.

Care: culinary amounts suit most people; avoid medicinal amounts in pregnancy.

3. Garlic

Crushing garlic releases allicin, its best-known compound. Chop or crush it, then let it rest for about 10 minutes before it meets the heat, which may help preserve more of it. Add it near the end of cooking, or use a little raw in dressings and dips.

Care: food amounts suit most people, but garlic can interact with blood-thinning medication. If you take any, check before going beyond normal cooking amounts.

4. Cinnamon

Warming and comforting, cinnamon has traditionally been used to support digestion in the cold months. For daily use, choose Ceylon ('true') cinnamon. The more common cassia type is higher in coumarin, which in large daily amounts can strain the liver. Stir half a teaspoon into porridge, warm milk or tea.

Care: cinnamon can lower blood sugar slightly, so if you take diabetes medication, get guidance first.

5. Rosehip

Tart, ruby-coloured and a traditional winter favourite. Fresh rosehips are one of the richest plant sources of vitamin C, though drying and heat reduce it, so don't boil them for long. Crush 1-2 teaspoons of dried rosehips, pour over just-boiled water, cover and steep for 10-15 minutes, then strain through a fine sieve, because the tiny hairs can irritate the throat.

Care: very large amounts of vitamin C can upset the stomach.

Using herbs safely

Herbs are food, and they are also real medicine. Food amounts are a lovely place to start. For medicinal doses, long-term use, children, pregnancy, or if you take any medication, please work with a qualified herbalist, who is trained in using herbs safely, and keep your GP informed. This week, try just one new herb. That's enough.

Want to explore herbs in more depth?

Our online trainings and workshops are listed on the Workshops & Events page.