Healing From the Pantry: Food That Heals

Building a “healing pantry” is all about moving away from processed fillers and toward ingredients that fight inflammation, support gut health, and stabilize blood sugar. Since we’ve already started with your sauerkraut (the ultimate probiotic staple), let’s round out the rest.

Here are the top ten healing staples for a South African pantry:

 

1. Raw Honey (Local is Best)

Unlike processed sugar, raw, unheated honey contains enzymes and antioxidants. It’s a natural antibacterial.

  • Healing use: A spoonful in warm (not boiling) water with lemon for a sore throat, or as a lower-glycemic sweetener for oats.

 

2. Turmeric (Kurkuma)

The “king of anti-inflammatories.” Its active compound, curcumin, is famous for reducing joint pain and puffiness.

  • Healing use: Make “Golden Milk” by whisking 5ml (1 tsp) into warm coconut or dairy milk with a pinch of black pepper (pepper is essential—it increases turmeric absorption by 2,000%).

 

3. Fresh Ginger

A powerhouse for digestion and the immune system. It’s a natural “prokinetic,” meaning it helps move food through the gut.

  • Healing use: Steep sliced ginger in hot water to settle an upset stomach or ease nausea.

 

4. Apple Cider Vinegar (with “The Mother”)

The “Mother” refers to the cloudy strands of proteins and friendly bacteria. It helps improve insulin sensitivity and digestion.

  • Healing use: Take 15ml (1 tbsp) diluted in a large glass of water before a carb-heavy meal to prevent a massive blood sugar spike.

 

5. Fresh Garlic

Garlic contains allicin, a potent compound that acts as a natural “broad-spectrum” antimicrobial.

  • Healing use: Crush it and let it sit for 10 minutes before cooking (this activates the allicin). Use it liberally in stews and soups during flu season.

 

6. Extra Virgin Olive Oil or Coconut Oil

Heal your body with healthy fats. Olive oil is rich in polyphenols for heart health, while coconut oil contains MCTs (medium-chain triglycerides) for brain fuel.

  • Healing use: Drizzle olive oil over your sauerkraut or salads to help your body absorb fat-soluble vitamins (A, D, E, and K).

 

7. Rooibos Tea

We are lucky to have this in our backyard! It is naturally caffeine-free and packed with aspalathin, an antioxidant that helps balance blood sugar.

  • Healing use: Drink 3–4 cups a day to lower cortisol (the stress hormone) and reduce inflammation.

 

8. Bone Broth (or Stock Cubes/Powder)

Real bone broth is rich in collagen and amino acids like glutamine, which literally “seal” the lining of your gut.

  • Healing use: Sip a warm mug of broth if you’re feeling run down, or use it as the base for all your grains and soups.

  

9. Raw Seeds (Pumpkin, Sunflower, or Chia)

These are tiny mineral mines. Pumpkin seeds are high in zinc (great for immunity), and chia seeds provide Omega-3 fatty acids.

  • Healing use: Sprinkle a tablespoon over your breakfast to add fiber, which feeds the good bacteria in your gut.

  

10. Real Sea Salt

Throw away the bleached table salt. Real sea salt (like Khoisan or Himalayan pink salt) contains trace minerals like magnesium and potassium.

  • Healing use: Essential for proper hydration and nerve function. Use it to season your food and—of course—to make your ferments!

 

 

A Quick “Healing” Tip:

If you have these 10 items, you can make a “Master Tonic” just by combining the garlic, ginger, turmeric, honey, and apple cider vinegar. It’s a legendary South African home remedy for keeping the doctor away.

 

Master Tonic Recipe

Is a potent, pungent liquid that wakes up your immune system and clears your sinuses instantly.

Because it’s fermented in Apple Cider Vinegar (ACV), it keeps for months in the cupboard.

 

 The Ingredients

  • 250ml Apple Cider Vinegar (must have “The Mother”)

  • 30ml (2 tbsp) Raw Honey (adjust to taste)

  • 30g Fresh Ginger (grated or finely chopped)

  • 30g Fresh Horseradish OR 1 extra thumb of Ginger (if you can’t find horseradish)

  • 30g Fresh Turmeric (grated) or 10ml (2 tsp) Turmeric powder

  • 3-4 cloves Garlic (crushed)

  • 1 small Chili (like a Bird’s Eye, chopped — optional but recommended!)

  • 1/2 Lemon (sliced with the peel on)

  • A pinch of Black Pepper (to activate the turmeric)

    Yields approx. 500ml

 

 

Step-by-Step Instructions

1. Prepare the Aromatics

Chop, grate, or dice the ginger, turmeric, garlic, and chili. You don’t need to peel the ginger or turmeric if they are organic—just give them a good scrub.

2. Pack the Jar

Place all the solid ingredients (ginger, garlic, lemon, etc.) into a clean glass jar. It should fill the jar about halfway.

3. Add the Liquid

Pour the Apple Cider Vinegar over the ingredients until they are completely submerged.

Important Note: If using a metal lid, place a piece of wax paper or plastic wrap between the jar and the lid. The vinegar will corrode the metal over time!

4. The “Steeping” Phase

Store the jar in a dark, cool cupboard for 2 to 4 weeks. Shake it once a day to mix the goodness.

5. Strain and Sweeten

After a month (or at least 2 weeks if you’re in a hurry), strain the liquid through a fine sieve or muslin cloth into a clean bottle. Discard the solids. Stir in the raw honey until dissolved.

 

 

How to Use It

This is “medicine,” not a refreshing beverage! Here is how to take it:

  • Daily Tonic: Take 15ml (1 tablespoon) diluted in a small glass of water or warm rooibos tea every morning to boost digestion.

  • The “Kick-Start”: If you feel a cold or “flu-ey” feeling coming on, take 15ml every 3 hours throughout the day.

  • Culinary Secret: You can actually use this as a very punchy salad dressing base—just add olive oil!

 

 

A Friendly Warning

This stuff is strong. It’s spicy, sour, and pungent. Never take it on a completely empty stomach if you have a sensitive tummy, and always rinse your mouth with water afterward to protect your tooth enamel from the acidity.