When the days get shorter and the nights get colder, we instinctively reach for a warming cup of tea. It’s a wonderful ritual, but have you ever thought about making it a real boost for your immune system? Certain herbs, roots and fruits are not just flavor carriers, but true powerhouses of nature. Their use in the kitchen has been tried and tested for thousands of years and is now experiencing a well-deserved renaissance.
Forget expensive powders and discover the power that is waiting for you directly in the supermarket or at the weekly market. We introduce you to three well-known heroes that should be in every kitchen – rose hips, ginger and turmeric. As a chef, I’ll show you how to develop your full potential, avoid common mistakes and easily integrate them into your daily diet, far beyond the classic tea.
Rosehip: The local vitamin C bomb
The bright red fruits of the rose are much more than just decoration in autumn. Rose hips are one of the richest natural sources of vitamin C in our latitudes and even surpass lemons many times over. This vitamin is crucial for the function of our immune cells and protects them from oxidative stress. But in order to use this power, correct handling is crucial.
Purchasing & Quality: What you should pay attention to
In Germany you can find rose hips in different shapes. The most common are dried, sliced fruit or fine powder. Pay attention here Organic qualityto avoid pesticide residues. You can find them in well-stocked supermarkets (e.g. at Alnatura, Denn’s Biomarkt), in health food stores or in the pharmacy. The powder is often a little more expensive (around €5-8 for 100g), but extremely productive and versatile.
Preparation – The secret of the right temperature
The most common mistake when making rosehip tea is using boiling water. Vitamin C is heat sensitive! Pour the dried fruit or powder with just about 1/2 cup of water 60-70°C hot is. A simple trick: Boil the water and let it cool in the open kettle for about 5-10 minutes. Then cover and let the tea steep for at least 10-15 minutes so that the valuable ingredients can dissolve.
Chef tip: More than just tea
Rosehip powder is my secret star in the kitchen. It has a slightly sour, fruity taste that goes wonderfully with many dishes.
- In muesli or yogurt: A teaspoon of powder gives your breakfast a vitamin kick and a fresh note.
- In smoothies: Combine it with banana, orange and a spoonful of oatmeal for an immune-boosting start to the day.
- Rosehip syrup: Boil dried rose hips with a little water and sugar (or an alternative such as erythritol) to make a syrup. Perfect for desserts or to sweeten tea.
Ginger: The spicy root that warms from the inside
Ginger has become an integral part of modern cuisine. Its pleasant spiciness, which is created by the gingerols it contains, not only feels warm, but also stimulates blood circulation. It is also said to have strong anti-inflammatory properties – ideal if you notice a scratchy throat.
Purchasing & Storage: Detect and preserve freshness
Always choose a plump, firm ginger bulb with a smooth, thin skin. If the peel is wrinkled, the ginger has been sitting for too long. My pro tip for storage: Wrap the fresh, unpeeled tuber in a slightly damp kitchen towel and place it in the vegetable compartment of your refrigerator. This way it stays fresh for weeks. Alternatively, you can freeze peeled and grated ginger in ice cube trays – perfectly portioned for tea or curries.
The right technique: Peeling is often unnecessary
With organic ginger you don’t have to remove the peel! Wash the tuber thoroughly and grate or cut it directly. Most of the flavorings are located directly under the shell. If you do want to peel it, use the edge of a teaspoon – this will allow you to scrape the peel very thinly and not waste any of the valuable pulp.
Chef Recipe: A ginger shot in the morning
Start your day powerfully. For two shots you need:
- A thumb-sized piece of fresh ginger (approx. 20g)
- Juice of half a lemon
- 1 teaspoon honey or agave syrup
- 50 ml water or apple juice
Put all the ingredients in a small blender or smoothie maker and puree everything finely. Pour through a sieve to remove the fibers and drink immediately. This awakens the spirit and strengthens the immune system.
Turmeric: The golden spice with a system
Turmeric, also known as turmeric, is the spice that gives curry its characteristic color. Its most important ingredient is curcumin, a powerful antioxidant with anti-inflammatory effects. The challenge with turmeric, however, is making the curcumin available to the body.
Fresh Root vs. Powder: Which is Better?
You can now find fresh turmeric roots in many German supermarkets (e.g. REWE, Edeka) alongside ginger. They taste earthier and fresher than the powder. Caution: Fresh turmeric is extremely colourful! It is best to wear gloves when processing. The powder is more concentrated and lasts longer, but make sure it is of good quality.
The bioavailability trick: pepper & fat
This is the most important secret to using turmeric: curcumin alone is hardly absorbed by the body. It requires two partners:
- Black pepper piperine: A small pinch of freshly ground black pepper increases the absorption of curcumin many times over.
- Fat: Curcumin is fat soluble. Always combine it with some good quality fat like coconut oil, olive oil or ghee.
Chef recipe: The perfect “Golden Milk”
This warming drink is perfect for a cozy evening and a treat for the body. For a large cup:
- 250 ml plant milk (oat or almond milk are ideal)
- 1 teaspoon turmeric powder or 1 cm grated fresh root
- A generous pinch of freshly ground black pepper
- 1 tsp coconut oil
- 1/2 tsp cinnamon
- Optional: 1 slice of fresh ginger, 1 teaspoon of honey to sweeten
Heat all ingredients slowly in a small saucepan. Important: Do not let it boil! Stir with a whisk until well blended and coconut oil is melted. Pour through a fine sieve into a cup and enjoy.
Conclusion: Simple ingredients, big effect
Boosting your immune system doesn’t have to be complicated or expensive. With rosehip, ginger and turmeric you have three powerful and versatile helpers at hand. Consciously integrate it into your daily routine – whether as a morning shot, as a spice in lunch or as a calming evening drink. Your body will thank you, especially in the cold season.
