Making Infused Herbal Honey: Your Complete Beginner’s Guide

Honey is antimicrobial preservative + therapeutic ingredient, makes herbs palatable (especially for children/sore throats), shelf-stable (years), gentle extraction. DIY $8-12 vs. commercial $25-40.

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What This Guide Will Teach You

Honey has been used for thousands of years to preserve herbs and create sweet medicines. When you infuse herbs into raw honey, you’re combining the therapeutic properties of plants with honey’s own remarkable healing abilities—creating preparations that taste delicious while supporting health.

This guide will show you how to make herbal honeys that soothe sore throats, support immune function, and make taking herbs an absolute pleasure. You’ll learn why honey works as both preservative and medicine, which herbs pair beautifully with honey, and how to avoid the mistakes that can spoil your preparation. By the end, you’ll be making your own medicinal honeys that both children and adults will happily take by the spoonful.

What Exactly Is an Infused Honey?

An infused honey is simply herbs steeped in raw honey for 2-4 weeks (or longer), allowing the honey to extract some of the plant’s medicinal compounds while preserving them indefinitely. The result is sweet medicine that combines the benefits of both herb and honey.

Unlike herbal teas or tinctures that extract compounds into water or alcohol, honey works differently. Its thick, sticky consistency means extraction happens slowly, and its unique chemical properties mean it extracts a particular set of compounds—some water-soluble, some lipid-soluble, creating a complex preparation that’s more than the sum of its parts.

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Why This Matters

Honey isn’t just a vehicle for herbs—it’s medicine itself. When you make an infused honey, you’re creating a synergistic preparation where:

Honey soothes: Its thick consistency coats irritated throat and digestive tissues

Honey preserves: Its antimicrobial properties keep herbs from spoiling

Honey enhances: Its enzymes may help break down plant cell walls, improving extraction

Honey heals: Its own therapeutic properties complement many herbs perfectly

This makes infused honeys particularly brilliant for respiratory conditions (coughs, sore throats), immune support during cold season, and any situation where you want herbs to be pleasant-tasting and easy to take—especially for children who resist other herbal preparations.

The Science Behind How Infused Honey Works

Understanding honey’s chemistry helps you make better choices about which herbs to use and how to prepare them.

The Honey Component

Raw honey is far more complex than just \”bee sugar.\” It’s a sophisticated biological substance with multiple therapeutic mechanisms.

Composition:

Sugars (75-80%): Primarily fructose (38-44%) and glucose (31-35%)

Water (15-18%): Very low for a liquid

Organic acids: Gluconic acid (creates pH of 3.2-4.5, average 3.9)

Enzymes: Glucose oxidase (most important), invertase, diastase

Phenolic compounds: Flavonoids and phenolic acids (vary by floral source)

Amino acids, vitamins, minerals: In trace amounts

Preservation mechanism—osmotic pressure:

The key to understanding honey’s preservative power is the concept of water activity (aw). This measures the amount of “free” water available for chemical reactions and microbial growth.

Honey has an aw of 0.5-0.6, well below the threshold needed for bacterial or mold growth (they need aw > 0.80-0.90). The high sugar concentration creates a hyperosmotic environment—water molecules are tightly bound to sugar molecules, leaving none available for microorganisms.

When a bacterial cell encounters honey, water moves out of the cell by osmosis, causing the cell to shrivel and die. This is why honey never spoils and why it preserves herbs indefinitely.

Enzymatic antimicrobial activity:

Raw honey contains glucose oxidase, an enzyme that, when honey is diluted slightly (by saliva, or by moisture from herbs), catalyses this reaction:

Glucose + Oxygen + Water → Gluconic acid + Hydrogen peroxide

The hydrogen peroxide produced (about 1 millimolar) provides gentle but continuous antimicrobial activity. This is why honey is effective for sore throats—as it slowly dissolves in your mouth, it’s producing antiseptic compounds right where you need them.

Demulcent action:

Honey’s thick, viscous consistency (2,000-10,000 centipoise depending on temperature and water content) creates a protective coating over irritated mucous membranes. This physical barrier:

• Reduces irritation from swallowing or coughing
• Protects inflamed tissue from further damage
• May reduce nerve stimulation that triggers cough reflex
• Maintains tissue hydration

Multiple studies confirm honey’s effectiveness as a cough suppressant, particularly in children.

The Herb Component

When you steep herbs in honey, you’re extracting particular types of compounds:

Volatile oils (essential oil components): Somewhat soluble in honey. Aromatic herbs like thyme, sage, lavender, and rosemary infuse their essential oils into honey, providing antimicrobial and therapeutic effects along with pleasant flavour.

Some water-soluble compounds: Honey’s 15-18% water content means it can extract small amounts of flavonoids, phenolic acids, and other water-soluble constituents.

Limited extraction overall: Compared to alcohol or water, honey is a relatively poor solvent. Its extreme viscosity and high sugar saturation slow molecular diffusion dramatically. Infusion takes weeks rather than hours or days.

This means honey works best for aromatic herbs (where you want essential oils) and for making medicine palatable (where honey’s sweetness and soothing properties are as important as the herb’s extraction).

The Synergy

The magic of infused honey is how herb and honey work together:

Example: Thyme Honey for Coughs

Thyme provides: Thymol and carvacrol (antimicrobial essential oils), antispasmodic effects, expectorant action

Honey provides: Demulcent coating, cough suppression, antimicrobial activity, pleasant taste

Together: Direct delivery of therapeutic compounds to throat while soothing irritation—more effective than either alone

This synergy is why traditional herbalists have made infused honeys for millennia.

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When to Use Infused Honey (And When Not To)

Perfect For:

Respiratory conditions: Sore throats, coughs, upper respiratory infections. The honey slowly dissolves in your mouth, coating your throat and delivering herbs exactly where needed.

Immune support: Herbs like elderberry, echinacea, and astragalus infused in honey create delicious daily tonics for cold/flu season.

Children’s remedies: Kids who refuse bitter tinctures or teas will happily take a spoonful of herbal honey. Makes compliance easy.

Digestive support: Honey’s soothing properties combined with digestive herbs (ginger, fennel, chamomile) support gut health.

Aromatic, warming herbs: Spices like ginger, cinnamon, cardamom, and cloves work beautifully in honey—their essential oils infuse well and taste delicious.

Culinary uses: Herbal honeys make wonderful gifts, tea sweeteners, or additions to cooking and baking.

Not Ideal For:

Infants under 12 months: Never give honey to babies due to botulism risk. This is absolute and non-negotiable.

Diabetes or sugar restriction: Honey is essentially pure sugar. People monitoring blood glucose should avoid or use very cautiously with medical oversight.

Bitter herbs: While honey masks some bitterness, extremely bitter herbs (like gentian or wormwood) may still taste unpleasant even with honey.

Water-soluble minerals: If you want minerals from nettle or horsetail, use vinegar infusions instead. Honey won’t extract minerals effectively.

Rapid action needed: Honey infusions take weeks to prepare. For immediate needs, use other preparations.

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Your First Infused Honey: The Basic Method

Let’s walk through making your first batch using the safest, most reliable approach.

What You Need

Ingredients:

• Dried herbs of your choice (enough to fill jar 1/4 to 1/3 full)
• Raw, unpasteurised honey (as much as needed to cover herbs)
• Optional: dried spices, citrus peel

Equipment:

• Clean, dry glass jar with tight-fitting lid (pint/500ml size works
  well)
• Chopstick or wooden skewer for stirring
• Labels
• Warm location (sunny windowsill or warm spot)

The Step-by-Step Process

Step 1: Choose and prepare your herbs

For your first honey, dried herbs are strongly recommended for safety. Good beginner choices:

• Thyme (antimicrobial, great for coughs)
• Sage (antimicrobial, sore throat support)
• Ginger (warming, digestive, immune-boosting)
• Lemon balm (calming, pleasant flavour)
• Rosemary (antimicrobial, aromatic)

Lightly crush or chop dried herbs to increase surface area for extraction.

Why dried herbs: Fresh herbs contain 60-90% water. When you put them in honey, that water diffuses out, raising the local water activity above the safe threshold. This allows yeasts to ferment the honey, creating bubbles, pressure, and alcohol—basically turning your honey into mead. While not dangerous, it changes the character and stability unpredictably.

Dried herbs have <10% moisture, keeping the honey’s water activity safely low.

Step 2: Fill jar 1/4 to 1/3 full with herbs

Place your dried herbs in the jar. Don’t overfill—you need plenty of room for honey to surround each piece of herb.

For most dried herbs, 1/4 to 1/3 full provides good herb-to-honey ratio. For light, fluffy herbs (like lemon balm), use slightly less. For dense, compact herbs (like ginger root pieces), you might use slightly more.

Why this ratio: You want enough herbs for medicinal potency but not so many that the honey can’t fully cover and penetrate them. This ratio provides optimal extraction and preservation.

Step 3: Pour honey to completely cover herbs

Pour raw honey over the herbs, ensuring they’re completely submerged with at least 2-3cm of honey above the top herbs.

Use a chopstick to stir and release air bubbles trapped in the herbs. Air pockets can allow mold growth on exposed surfaces.

Why complete coverage matters: Any herbs exposed to air can develop mold. The antimicrobial environment only exists where honey is in direct contact with plant material.

Step 4: Seal and label

Put the lid on tightly. Label with:

• Herb(s) used
• Date started
• “Do not give to infants”

Why labeling matters: After infusion, honeys can look similar. Clear labeling prevents confusion and ensures safety.

Step 5: Place in warm location

Find a warm spot—a sunny windowsill is ideal. The gentle warmth:

• Reduces honey’s viscosity (makes it flow more easily)
• Increases molecular motion (speeds extraction)
• Doesn’t get hot enough to damage enzymes or compounds

Optimal temperature: 25-35°C. Room temperature (20-25°C) works but extraction is slower.

Step 6: Invert or turn daily

Once or twice daily, turn the jar upside down and back. This:

• Redistributes herbs throughout honey
• Prevents herbs from floating on top
• Moves fresh honey into contact with herbs
• Prevents honey crystallisation (turning keeps it mixed)

Why movement matters: Honey is so viscous that without agitation, saturated honey stays around the herbs and fresh honey never contacts them. Turning ensures continuous extraction.

Step 7: Infuse for 2-4 weeks (or longer)

Minimum: 2 weeks for decent extraction Optimal: 4 weeks for good potency Extended: 6-8 weeks for maximum extraction (traditional herbalists often infused for months)

The longer you infuse, the more compounds extract and the more the flavours meld.

Step 8: Use as-is or strain

You have two options:

Option A—Use unstrained: Simply use the honey with herbs still in it. Remove herb pieces as you use it, or eat them along with the honey (they’re perfectly safe and medicinal).

Option B—Strain: After infusion period, gently warm jar (place in bowl of warm water for 10-15 minutes) to reduce viscosity, then strain through fine mesh strainer or several layers of cheesecloth. Warming makes straining much easier but don’t overheat (keep below 40°C to preserve enzymes).

Most people prefer strained honey for ease of use, but unstrained retains more compounds and is more traditional.

Step 9: Store properly

Transfer to clean jars, label clearly, and store:

• Cool, dark location (cupboard away from heat)
• At stable temperature
• Tightly sealed

Properly made infused honey lasts indefinitely—honey doesn’t spoil, and the herbs are preserved by the honey.

Your First Project: Immune Support Honey

Let’s make something practical for cold and flu season.

Winter Wellness Honey

Why these herbs?

Elderberries: Antiviral properties, particularly effective against influenza

Ginger: Warming, anti-inflammatory, supports circulation and digestion

Cinnamon: Antimicrobial, warming, pleasant flavour

Thyme: Antimicrobial, supports respiratory function

What you need:

• 3 tablespoons dried elderberries
• 2 tablespoons dried ginger root (finely chopped or powdered)
• 1 tablespoon dried thyme
• 1 teaspoon cinnamon powder
• Raw honey (approximately 350-400ml for a 500ml jar)

How to make it:

Layer herbs in clean pint jar: elderberries on bottom, ginger and thyme mixed in middle, cinnamon on top

Pour honey over, stirring well with chopstick to release air and ensure cinnamon mixes in

Cover completely with honey plus extra

Seal, label with date and contents

Place in sunny spot for 4-6 weeks

Turn jar upside down and back daily

Strain or use as-is

How to use it:

Preventive: 1 teaspoon daily during cold season

At first sign of illness: 1 teaspoon 3-4 times daily

Children 2-12: 1/2 teaspoon 2-3 times daily

Stir into tea: Adds medicinal benefits and delicious flavour

Cost breakdown (NZ):

Dried elderberries: $15-25/100g (use about $5-7 worth)

Dried ginger: $10-15/100g (use about $2-3 worth)

Dried thyme: $10-15/50g (use about $2-3 worth)

Cinnamon: $6-10/100g (use about $0.50 worth)

Raw honey: $15-25/500g (use most of a jar, about $15-20)

Total: Approximately $25-35 for 350-400ml of finished product

Compare to commercial immune support syrups at $25-40 for 100-200ml, and you’re getting more for less with superior quality ingredients.

Where to Source Your Materials in New Zealand

Raw Honey

Local is best—support New Zealand beekeepers:

• Farmers’ markets (often best prices and freshest honey)
• Roadside honey stalls
• Direct from beekeepers (check local directories)
• Health food stores (convenient but pricier)

What to look for:

Raw and unpasteurised: Contains all enzymes and beneficial compounds

Local when possible: Supports local beekeeping

Single-source is nice but not essential: Know what flowers the bees foraged on

Types and prices:

Clover/pasture honey: $10-15/500g (excellent for medicinal infusions)

Bush honey: $15-25/500g (darker, stronger flavour)

Mnuka honey: $30-80/500g depending on MGO rating

Do you need Mnuka? Not necessarily. Regular raw honey works beautifully for most herbal infusions. Reserve expensive Mnuka for when you specifically want its enhanced antimicrobial properties (it contains methylglyoxal (MGO) that provides non-peroxide antimicrobial activity beyond what regular honey offers).

Dried Herbs

Same sources as for other preparations:

• Bin Inn (good bulk selection)
• Health food stores
• Online herbal suppliers
• Grow and dry your own

Prices: $8-20 per 50g for most dried herbs.

Supplies

Jars: Reuse existing jars (pasta sauce, pickle jars) or buy new for \$2-5 each at Kmart, The Warehouse, or packaging suppliers.

Chopsticks/stirrers: Kitchen supply section, dollar stores, or use clean wooden skewers.

Specific Herbs That Excel in Honey Infusions

For Respiratory Support

Thyme (Thymus vulgaris): The classic throat herb. Contains thymol and carvacrol (antimicrobial essential oils) that infuse beautifully into honey. Antispasmodic (reduces cough), expectorant (moves mucus), and strongly antimicrobial. Perfect for coughs, bronchitis, and throat infections.

Sage (Salvia officinalis): Strongly antimicrobial, astringent (tightens tissues), anti-inflammatory. Traditional for sore throats and laryngitis. The aromatic oils extract well into honey.

Marshmallow root (Althaea officinalis): While honey won’t extract the mucilage as well as water would, even small amounts create extra soothing properties. Particularly good in combination honeys for maximum throat-coating effects.

Elderflower (Sambucus nigra flowers): Traditionally used for colds, flu, and respiratory congestion. The delicate flowers infuse their subtle flavour and mild antimicrobial properties into honey beautifully.

For Immune Support

Elderberry (Sambucus nigra berries): Well-researched antiviral properties, particularly against influenza A and B. The berries’ flavonoids and anthocyanins extract reasonably well into honey. Note: Use only properly dried elderberries—raw berries contain cyanogenic glycosides and must be cooked or dried.

Echinacea (Echinacea purpurea/angustifolia): Root or aerial parts. While better extracted in alcohol, enough constituents infuse into honey to provide immune support. The earthy flavour pairs surprisingly well with honey’s sweetness.

Astragalus (Astragalus membranaceus): Root slices. Adaptogenic herb that modulates immune function. Best used preventatively throughout cold season. Mild, slightly sweet flavour works well in honey.

For Digestion

Ginger (Zingiber officinale): Fresh or dried root. Anti-nausea, carminative (reduces gas), warming, anti-inflammatory. The pungent gingerols and shogaols infuse into honey creating spicy, therapeutic preparation. Excellent for nausea, motion sickness, digestive sluggishness.

Fennel seed (Foeniculum vulgare): Sweet, anise-like flavour. Essential oils (primarily anethole) infuse into honey. Excellent for gas, bloating, digestive cramping. Pleasant taste makes it good for children’s digestive issues.

Chamomile (Matricaria chamomilla): Gentle, calming. Some volatile oils and flavonoids extract into honey. Soothing for both digestion and relaxation. Lovely flavour.

For Culinary and Aromatic Uses

Lavender (Lavandula angustifolia): Creates beautifully scented honey. Use sparingly (1-2 tablespoons per 500ml honey)—lavender is strong. Perfect for gifting or special occasion cooking.

Rosemary (Rosmarinus officinalis): Savory-sweet combination. The essential oils infuse readily. Wonderful in cooking or as a unique taste experience.

Rose petals (Rosa spp.): Delicate, romantic, slightly perfumed. Creates luxurious honey perfect for special occasions or gifts.

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Troubleshooting Common Issues

Problem: Bubbling, foaming, or pressure in jar

Cause: Fermentation from too much water (from fresh herbs or humid storage).

Solution: If caught very early (within 2-3 days), you might salvage by refrigerating and using quickly. If fermentation is established, it’s essentially honey mead—not dangerous but unpredictable. Most people discard and start over.

Prevention: Use only dried herbs. Store in low-humidity environment.

Problem: Crystallsation

Cause: Natural process in raw honey—glucose crystallises over time. Not a problem, just a physical change.

Solution: Place jar in bowl of warm (not hot) water for 10-15 minutes. Gently stir. Crystals will dissolve. Don’t microwave (destroys enzymes).

Prevention: Turning jar daily during infusion helps prevent crystallisation. But some honeys crystallise readily regardless—it’s normal.

Problem: Mold on surface

Cause: Herbs exposed to air, or water contamination.

Solution: Discard immediately. Mold can produce toxins that permeate the honey.

Prevention: Keep herbs completely submerged. Use dried herbs. Turn jar regularly so herbs don’t float on top.

Problem: Weak flavour/medicinal effect

Cause: Not enough herbs, not enough time, or low-quality herbs.

Solution:

• Let it infuse longer (up to 8 weeks)
• Next batch, use more herbs
• Try the heat method for faster extraction

Prevention: Use high-quality, fresh-smelling dried herbs. Fill jar 1/3 full with herbs. Infuse for at least 4 weeks.

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Safety Considerations

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Budget-Friendly Infused Honey

Low-cost garlic honey ($5-8 per batch):

• Fresh garlic: $1-2/bulb (makes small jar)
• Basic honey: $6-10/kg (use affordable honey, not premium mnuka for infusing)
• Recycled jar: FREE
  Total: $7-12 (makes 250ml, lasts 1+ year)

Affordable herb options: Garlic (antimicrobial), ginger (warming), thyme (respiratory), rosemary (from garden – FREE), lemon peel (from cooking).

NZ Budget Note: Use affordable clover/multiflora honey for infusing. Save expensive mnuka honey for direct therapeutic use (doesn’t need infusing — already antimicrobial).

This makes therapeutic honeys accessible regardless of budget.

Storage and shelf life:

• Properly made honey infusions last indefinitely
• Honey doesn’t spoil when water activity remains low
• Store cool, dark, tightly sealed
• Discard if fermentation, mold, or off-smells develop

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Building Your Infused Honey Practice

Start simple. Make one honey using one or two herbs you know are safe. Use it. Notice the flavour, the effects, how the herbs infuse over time.

Then experiment. Try different herb combinations. Test different infusion times. Create blends for specific purposes—winter wellness, summer allergies, digestive support, sleep support.

As you gain experience, you’ll develop favorite combinations. You’ll learn which herbs infuse quickly (aromatic flowers) versus slowly (dense roots). You’ll know when honey needs more time versus when it’s reached maximum extraction.

Infused honeys are wonderfully forgiving. Even if extraction isn’t optimal, you still have delicious honey with some herbal benefit. The worst case is usually mild fermentation (which is more of an inconvenience than a danger). The best case is powerfully medicinal, beautifully flavoured honey that supports health and makes taking herbs a pleasure.

This is herbalism at its sweetest: simple preparation, delicious medicine, time-tested effectiveness.

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Sources & Further Reading

Books:

• Altman, N. (2010). The Honey Prescription: The Amazing Power of Honey as Medicine. Healing Arts Press.
• McBride, K. (2019). The Herbal Kitchen. Conari Press.
• Gladstar, R. (2012). Rosemary Gladstar’s Medicinal Herbs: A Beginner’s Guide. Storey Publishing.

Scientific Literature:

• Mandal, M. D., & Mandal, S. (2011). Honey: its medicinal property
  and antibacterial activity. Asian Pacific Journal of Tropical Biomedicine, 1(2), 154-160. https://doi.org/10.1016/S2221-1691(11)60016-6
• Samarghandian, S., Farkhondeh, T., & Samini, F. (2017). Honey and
  health: A review of recent research. Pharmacognosy Research, 9(2), 121-127. https://doi.org/10.4103/0974-8490.204647
• Oduwole, O., Udoh, E. E., Oyo-Ita, A., & Meremikwu, M. M. (2018).
  Honey for acute cough in children. Cochrane Database of Systematic Reviews, (4). https://doi.org/10.1002/14651858.CD007094.pub5

New Zealand Resources:

• Local beekeeping associations for sourcing quality honey
• Herbal supply stores for dried herbs
• Community networks for sharing knowledge and recipes

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Disclaimer: Does not represent rongoā Māori methods. For rongoā knowledge, consult Te Paepae Motuhake.

Medical Disclaimer: This guide is for educational purposes only and is not medical advice. Infused honeys are appropriate for supporting minor, self-limiting conditions. Never give honey to infants under 12 months old due to botulism risk. If you are pregnant, nursing, taking medications, have diabetes, or have known allergies, seek guidance from a qualified health practitioner before using herbal preparations. The information about plant constituents and traditional uses is educational in nature.

Note on Pricing: All prices mentioned in this guide are approximate and based on New Zealand suppliers as of December 2025. Prices vary by supplier, season, and market conditions. We recommend checking current prices with your local suppliers.