My Homemade Cough Syrup and Tea Bomb Recipe That Got Me Through Winter

This post is part of my ongoing Food is Self-Care series, where I share intentional ways I use food to care for my body and support my well-being. What we choose to eat, and how we prepare it, plays a bigger role in self-care than many of us realise — and this recipe is one example of that.

Winter always comes with its challenges — and for me, that meant battling seasonal flu a few times. While over-the-counter medications have their place, I didn’t want to rely only on pharmaceutical drugs every time I felt under the weather. That’s when I started researching natural remedies and realised how powerful simple kitchen ingredients can be when used with intention.

This homemade cough syrup and tea bomb combo became my go-to remedy. Not only did it help ease my cough and boost my immunity, but it also became a comforting self-care ritual during those chilly months. Today, I’m sharing the full recipe with you — along with the reasons I chose each ingredient and how they all work together to support well-being.

Ingredients and Their Benefits

• Honey (500g or enough to fully cover the ingredients)

Honey has long been used to soothe sore throats and suppress coughs. Its natural antimicrobial properties also help fight bacteria and support healing. Plus, honey acts as a natural preservative, extending the syrup’s shelf life.

• Lemons (2, sliced)

Lemons are rich in vitamin C, which supports the immune system. They also contain antioxidants and help break up mucus, making them great for respiratory support.

• Ginger Roots (2, sliced)

Ginger’s anti-inflammatory properties make it a natural choice for easing throat irritation. It also supports digestion and helps warm the body from the inside out — perfect for winter.

• Cloves (1 teaspoon)

Cloves are antioxidant-rich and have antibacterial and anti-inflammatory properties. They help calm coughing and provide relief for sore throats.

• Garlic Bulb (1 large, peeled)

Garlic is a natural immune booster with antiviral and antibacterial properties. It’s often called nature’s antibiotic for good reason.

• Red Onion (1 large, sliced)

Onions contain sulphur compounds that may support respiratory health. They also have antibacterial benefits that complement the other ingredients.

• Rosemary Powder (25g or 2-4 fresh stalks)

Rosemary is known for its anti-inflammatory properties and its ability to ease congestion. It also has antioxidants that support overall immunity.

• Cinnamon Sticks (2)

Cinnamon brings warmth and comfort, but it also contains powerful antioxidants and offers antimicrobial properties that support the immune system.

How I Made It — Step by Step

Step 1: Making the Cough Syrup

• Add all the ingredients into a clean jar.

• Pour honey over everything until fully covered.

• Close the jar and let it sit in the fridge for 1-2 days so the ingredients can infuse into the honey.

• After 1-2 days, strain the liquid into a clean jar — this is your cough syrup.

Storage Tip: The syrup can last 3 weeks to 1 month if kept refrigerated. To avoid waste, you can make smaller batches if you prefer.

Step 2: Making the Tea Bombs

• Don’t throw away the leftover ingredients after straining!

• Blend them until smooth.

• Use a fine sieve or tea strainer to remove the pulp if desired.

• Pour the strained liquid into silicone moulds or an ice cube tray and freeze.

• Once frozen, transfer the cubes into an airtight container or ziplock bag. They’ll keep in the freezer for up to 3 months.

How I Use Them

Whenever I need a comforting boost — whether it’s a cold morning or I feel a scratchy throat coming on — I pop one tea bomb into a cup of hot water, let it melt, and sip slowly. It’s one of my favourite ways to show my body some love during winter.

What If You Made Too Much Syrup?

If you end up with more syrup than you can use within a month, don’t toss it!

• You can freeze it in small batches and take out what you need.

• Another option is to pour the syrup directly into ice cube trays and freeze.

• Frozen syrup cubes are perfect for adding to hot water for a quick, soothing drink.

How Much Should You Take?

• Adults: 15ml (about 1 tablespoon) per dose.

• For kids under 1 year old: Always consult a healthcare professional before giving honey or homemade remedies.

Important Storage & Hygiene Tip

• Always use a clean spoon every time you take syrup from the jar to prevent contamination and mould growth.

• If you ever notice signs of spoilage — like mould, changes in colour, an off smell, or unusual texture — discard the syrup immediately.

A Little Funny Truth: My Yellow Tongue Moment

One thing I didn’t expect? The turmeric in some of the ingredients left my tongue bright yellow every time I drank the tea bomb. It might not be the prettiest side effect, but it’s a small price to pay for feeling better naturally.

This remedy became a part of my self-care routine not just because it works, but because preparing it felt like an act of love towards myself. Food is self-care, and taking a few minutes to make something that supports my body is a reminder that wellness starts right at home — in my kitchen.