• 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 

• 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.