Beet, Peach, and Goldenrod Shrub (For Allergies)

Nothing beats a tasty allergy tonic in the form of a shrub mocktail – that is, one containing beets, peaches, and goldenrod. Learn how to make it here.


As we speak, summer temps are finally chilling out to make way for fall. I’m a mixture of both excited for cooler outdoor adventures, camping, fishing, fall herb harvesting, autumn colors….and a little sad that the hot era of barbecues and beach-going are over.

Beet Shrub Mocktail | Deer Nation Herbs
Beet, peach, and goldenrod shrub with a sprig of lemon balm, and sweetened with a lilac floral simple syrup.

Regardless, you just can’t complain about a season where you can finally prop open your windows at night, and let some of that fresh, cool air in.

As we speak, summer temps are finally chilling out to make way for fall. I’m a mixture of both excited for cooler outdoor adventures, camping, fishing, fall herb harvesting, autumn colors….and a little sad that the hot era of barbecues and beach-going are over.

The only drawback: allergies!

That’s right – while the cool air comes in, so does all that late-summer blow-out pollen. It’s like the local herbs are having a last-chance, going-out-of-business sale, and the bulk of it ends up in your sinuses.

Beets, Peaches, and Goldenrod: Unlikely Allies

Fortunately, some of the foods and herbs that come into season right around this time are perfect for an anti-allergy, anti-inflammatory tonic: most specifically beets and peaches!

Native Iowa Peaches, Whole | Deer Nation Herbs
The Iowa Indian White Freestone variety of peach, a breed native to the state of Iowa – and which I’m proud to feature in this recipe.

I know, they’re a very unlikely sounding duo; but earlier this summer, I made a lovely beet-and-peach combo that came especially alive in a drinking vinegar/shrub blend. Really, I could not get over how amazing it was.

Sliced Beet | Deer Nation Herbs

These are two beauties of produce that most wouldn’t think of as medicinal (or as going great together at all), but which were once primarily used more as medicine than as food (beets); or, which have unsuspected strong roots in traditional folk medicine (peaches).

Last comes goldenrod (Solidago canadensis), that yellow banner of autumn most people associate with the worst allergies of the year.

Goldenrod Flowers | Deer Nation Herbs

I know what you’re thinking: why put this pollen right into an allergy shrub tonic? Sounds like a good way to make things worse. But any knowledgeable herbalist will happily rejoice in telling you: “wrong!”

Goldenrod actually produces hardly any allergens to humans at all, according to the University of Maryland Medical Center and other sources, if you poke around online (or just ask an herbalist).

And while it does bloom brightly August through October when pollen seems to reach its peak (at least in the Midwest and Iowa), this can be blamed instead on its less vibrantly visible green-flowered neighbor, ragweed (Ambrosua spp.).

Goldenrod Blossoms in Beet and Peach Shrub | Deer Nation Herbs

Unlocking Their Healing Flavors

If you study the flavors of these food and herbs, you can determine their uses and herbal energetics: beets are bitter, cool, and damp, making them excellent alteratives, cleansers, blood sugar balancers, and digestive tonics in Western herbalism.

Peaches are sweet, cool, and moist, dubbing them demulcents and thus excellent expectorant/respiratory healers; while goldenrod is both sweet and bitter, as well as dry, bringing it immune-boosting qualities combined with anti-inflammatory effects.

Native Iowa Peaches | Deer Nation Herbs
The Iowa Indian White Freestone variety of peach, a local breed native to the state of Iowa. These peaches are smaller than typical peaches.

As we’ll explore later looking closely at the health benefits of these ingredients, these flavor profiles ring true even with some of today’s modern studies on these foods and herbs. In fact, determining the flavors of the herbs and foods you use can help you easily trace their herbal properties, and how they can be used in healing (as an herbalist would).

Foods and Herbs to Support Allergies

So what does this rag-tag trio of herbs and veggies accomplish for allergies, exactly?

Goldenrod Blossoms in Beet Shrub| Deer Nation Herbs

While an herbal sinus rinse is my go-to when symptoms get really bad, herbalists do also need to think holistically and nutritionally when working with herbs.

You can feel the pollen dancing it up in your nostrils, but its irritating effects may also be sourced from complications elsewhere in your body. What could be the underlying issue? Inflammation, immunity – or maybe a few recent diet (or alcohol) choices that were tough on your liver?

On top of using cleansing, anti-inflammatory herbs right at the site of irritation (your nose), certain foods and herbs bring a boost to other bodily systems getting overloaded by allergies.

It’s not just your upper respiratory tract that needs some love. Your liver and immune system are also a part of allergy irritation, responding to seasonal pollen by producing more pro-inflammatory proteins (such as cytokines) which trigger yet more inflammation and feed into the vicious allergy cycle.

And here’s the catch: your liver and your immune system will absolutely love beets and peaches, especially how they taste together. (I’m looking at all you beet-haters out there, too; you’d be surprised!)

Nutritional and Healing Properties

When I combined beets and peaches for the first time, this divine duo didn’t just catch my attention due to the wonderful ways their flavors combined. It was also their ability to work together as two nutritious, healing foods in an allergy tonic for fall – a time when they’re both in season – that seemed more than perfect to me.

Then, finally, adding bunches of sinus-soothing goldenrod as a final touch tied it all together, both flavor-wise and color-wise with accents of pink and yellow.

Making Beet, Peach, and Goldenrod Shrub | Deer Nation Herbs

In the fruity and sour menstruum of an apple cider vinegar-shrub medium, the flavors meld and truly come alive, accompanied by the even further allergy-soothing properties of ACV and the probiotics that also support allergy issues.

It all comes together for the perfect, beautiful, refreshing, allergy-supporting autumn mocktail!

Beet Nutrition and Healing Properties (Beta vulgaris)
  • Source of vitamin C and iron, nutrients that boost immunity, which mediates allergy reactions; also contains folate, potassium, and manganese for nourishment.
  • The pink pigments in beets, called betalains, are potent anti-inflammatory compounds; studies show that they interfere with the pro-inflammatory signalling of cytokines produced by the liver, which can be a part of triggering allergy attacks.
  • In traditional folk medicine, beets were used as alterative blood-cleaners, or detoxifiers. This no doubt mirrors modern research’s findings: a perceived “cleansing” of the body being its recovery against harmful inflammation.

Beet Halves for Making Beet Shrub (For Allergies) | Deer Nation Herbs

Peach Nutrition and Healing Properties (Prunus persica)
  • Source of vitamin C, which helps fortify the immune system and modulate allergy reactions.
  • Studies over the last decade acknowledge a very notable anti-allergenic effect from the peach fruit – including its ability to prevent mast cells from breaking in the body, which release histamines and create the allergic reaction.
  • In traditional herbalism, peaches (typically the bark, leaves, or seeds) were used for asthma, respiratory issues, and inflammation of the airways. This includes difficulties from allergies, and no doubt is a reflection of the confirmed findings of modern studies.
Nothing beats a tasty allergy tonic in the form of a shrub mocktail - that is, one containing beets, peaches, and goldenrod. Learn how to make it here.
Goldenrod Healing Properties (Solidago canadensis)

Folk herbalists have used goldenrod as a remedy for many things, but most surprisingly of all as an allergy soother, quite unusual when goldenrod is so typically reviled for causing allergies (a popular myth).

Au contraire – even modern studies today investigate its abilities to soothe inflammation, as noted by the University of Maryland Medical Centerincluding those from allergies. It would also appear that the yellow flower has antioxidant capabilities to heal tissue damaged by inflammation and oxidation, according to another study.

Benefits of Apple Cider Vinegar and Probiotics

Last (but certainly not least), all these ingredients fermented together in a drinking vinegar or shrub form make it the ultimate allergy tonic.

Why is that?

Fizzy Shrub Mocktail | Deer Nation Herbs

Well, the acetic acid bacteria that colonizes fermented vinegars (like ACV) are shown in clinical studies to prevent and treat allergic reactions. If you ferment your shrub for more probiotic activity, the more powerful your tonic will get – and nowadays, you just can’t argue with how good probiotics are for you!

There you have it: a tasty, healthy beverage that has all your allergy bases covered. You won’t even notice that you’re sipping on medicine during these crisp and cool fall days.

Beet, Peach, and Goldenrod Allergy Tonic Shrub (The “Beaches” Shrub)

Beet-haters: watch out! With this delicious herbal drink, you may just find that you have switched sides in the long-fought love-it-or-hate-it beet battle.

But hey – if you can’t beet ’em, join ’em; and this healing brew may be just the thing to convince you.

Beet, Peach, and Goldenrod Shrub Mocktail | Deer Nation Herbs

I’ve taken my main shrub-making inspiration here from cook Mary Karlin’s recipe at My reasoning: her craftsmanship involves a brief stage of fermentation, which adds those vital anti-allergy probiotics (on top the sinus-busting foods and herbs) in this recipe.

For my main article on shrubs, check out this post on how to master shrub-making, and how to add herbs to them to make them health-themed tasty tonics and mocktails of your own.

Note: for the most stubborn among you beet-haters out there, substitute one cup of the beets for a cup of strawberries. This will help mask the taste a bit more, while still adding color and compatible flavor to both the veggies and fruits (plus, strawberries have plenty of vitamin C).

As a last note, I’m proud to be using a locally-sourced and very special kind of peach for this recipe (as shown in the photographs): the Iowa Indian White Freestone peach, a native strain to Iowa. (That’s right: take that Georgia, peaches grow up here too!)

  • 1 quart mason jar with lid and ring
  • Cheesecloth or thin, clean rag of breathable material (with fine holes)
  • Wooden spoon or muddler
  • Raw vinegar (apple cider, coconut, your choice – I prefer apple cider. Must be raw for fermentation)
  • 2 cups red beets, chopped or shredded
  • 1 cup peaches, chopped or diced
  • 1 cup of fresh goldenrod flowers
  • Parchment or wax paper
  • (Up to) 1 cup sweetener of your choice – sugar, stevia, honey, agave, you name it

-Chop and place beets and peaches in jar, packed full together with goldenrod flowers. Muddle with a wooden spoon or pestle to release juices, oils, nutrients, and other properties.

Chopped Beets for Beet Shrub | Deer Nation Herbs

Chopped Native Iowa Peaches | Deer Nation Herbs

Goldenrod in Beet Shrub | Deer Nation Herbs

-Cover with raw vinegar of choice, until jar brims almost full – but with 1 inch airspace remaining under rim. Make sure all ingredients are submerged under vinegar to discourage mold (and feel free to muddle them up a bit more, too). Drape cheesecloth or other breathable cloth over mouth of jar, then affix lid ring (just the ring!) onto jar to keep cloth in place (for a visual guide or idea of what this may look like, refer to my main shrub-making post).

Pouring Vinegar Into Shrub | Deer Nation Herbs

Making Beet, Peach, and Goldenrod Shrub (Allergy Tonic) | Deer Nation Herbs

Muddling Beet, Peach, and Goldenrod Shrub | Deer Nation Herbs

Muddled Beet Shrub | Deer Nation Herbs


-Leave jar out at room temperature overnight (12 hours more or less). Wild yeasts and beneficial bacteria will be captured; molds, bugs, and other pests are discouraged. (Side note: leave jar out for another day or two if you’re feeling brave, and want more wild probiotic bacteria in your shrub!)

-After fermentation is up, remove cloth from jar and seal it shut with both lid and lid ring. Place a piece of wax or parchment paper over mouth of jar before screwing lid back on – this will protect the lid’s metal from being oxidized and rusted by the vinegar.

-For next 3 days, you’ll be shaking the shrub as often as you think of it (like a tincture) as it macerates at room temperature, preferably a dark place. During that time, juices and compounds will be extracted, while carbonation and probiotic action takes place!

-After 3 days are over, strain everything out of your shrub into a stainless-steel bowl or the like. Remove twigs and leaves of goldrenrod and compost; keep peaches and beets, putting them back into the vinegar alone.

Fermenting Beet Shrub | Deer Nation Herbs

-Replace wax or parchment paper, seal jar closed all over again, and place in the fridge this time – your shrub will get cool and collected for 4 more days, as flavors mingle. Shake as much as you can all the while. This last process, in the end, totals 7 days (a whole week) for shrub development.

-Your whole week of carbonating, fermenting, and maturation is over – after 4 days in the fridge, go ahead and strain everything out of your shrub, leaving just the syrupy, fruity herbal vinegar in the jar. (Give it a taste – don’t beets and peaches pair amazing together?)

-Here it’s time to add special flavors and extras to taste – put in your sweetener (honey, sugar, etc.) and juice (lemon, lime, grapefruit, your call). Once you’re done, replace the parchment/wax paper, put the lid back, on and return to the fridge. You’ll let it sit for yet another full week to let it carbonate, thicken, and grow to maturity. Shake your jar sporadically to help unlock more flavor.

-After that second week, your shrub should be ready to use and enjoy. Take a couple tablespoons a day as a raw vinegar, probiotic supplement – or add it to tonic water, club soda, or fizzy kombucha for a fruity, sour, refreshing beverage or mocktail. Sweeten to taste if need be.

Beet Shrub Mocktail Above | Deer Nation Herbs

How did you like the shrub when it was all done? Feel free to share your adventure in the comments below.

Nothing beats a tasty allergy tonic in the form of a shrub mocktail - that is, one containing beets, peaches, and goldenrod. Learn how to make it here.

The Herbal Neti – Sinus Care, Herbs and the Neti Pot


*Updated: January 29th, 2016*

This article is dedicated to those funky, dry late-winter months, blending into Spring – a time when cold and flu season seems to be over, and yet you find yourself still blowing your nose, over and over.

You might be a bit unsure about whether you are dealing with allergies, or the last cold of the season to kick your butt.

In fact, at this very particular time right now during late Winter/early Spring, I’ve been seeing and hearing a lot about folks coming down with something: not quite a cold, but not quite something easy to ignore, either.

Think inflamed, stuffy sinuses, allergies, plugged ears, and the vestige of a cough, with some lingering respiratory issues as if they have just overcome a cold.  Sometimes there are even swollen lymph nodes, tonsils, and throat symptoms thrown into the mix.  Sound familiar?

I have found myself hesitant to just recommend the typical cold and flu herbs in these situations.  Immunity is always important to focus on, and the tried-and-true bulls-eye of the practicing herbalist.  But what about the best relief, on top of all that, and with the help of herbs used at home – sinus relief?

Neti Pots and Their Virtues

The past couple years, Neti pots have been my constant go-to when I’m in the midst of cold, flu, and allergy troubles.  Especially when it takes a while for those immune-stimulating anti-cold herbs to kick in, or an herbal steam just won’t get into the sinuses fast enough – I open up my cupboard, and take my Neti pot off the shelf.

It gets rid of all of the gunk, and quickly.  Once I realized I could combine herbs with Neti rinses, I have since chosen this method as a top one in my arsenal for colds and flu fighting.

What’s the low-down on using Neti pots?  If you don’t know, Neti pots (also called “nasal lavage”) are little magical-looking genie bottle-type containers you fill with warm water and a bit of salt. You then hold back your head, put the spout in your nostril, breathe through your mouth, and let the water flow through your sinuses – through one nostril, and then out the other. Read more on the Mayo Clinic’s recommendations on how to use the Neti pot here.


Is using a Neti pot safe?  Most doctors and health practitioners (including herbalists) dub Neti pots safe and effective, with a few guidelines (that I happen to agree with).

  • Good first line of defense against cold symptoms and allergies
  • Great for thick, chunky mucus
  • Sporadic, non-regular use is best
  • Use boiled, distilled, sterilized, and filtered water
  • If using tap water, make sure it is filtered through hole sizes 1 micron or smaller, or boiled several minutes then cooled before use
  • CLEAN your Neti pot regularly

Why all the concerns?  Some studies have shown that regular use of Neti pots may actually increase the chances of sinus infections and bacterial growth.  Think about it: adding yet more water to a part of the body that is warm, damp, and dark could end up being the fuel to the fodder that bacteria actually needs to get started.

It’s also apparent that Neti rinses may actually remove the beneficial microbes and the body’s natural immune, organism-fighting agents we need to fight infections and illnesses on our own.

That’s certainly not in the spirit of an herbalist or holistic practitioner, right? We want to be aiding the body’s battle, not hindering it.

As a result, I use Neti pots only in a real pinch – and no longer than about 2 weeks at a time in a daily series.  I also make sure that both the water and Neti pot I use is completely sterilized, to avoid adding more bacteria to the fire than before I had even started.

Photo by Adrian White

My Experiences with Herbal Neti Pot Rinses

I started my use of the Neti pot with the standard salt rinse, as usual, with strong warm water.

Then one day, it hit me: the Neti rinse could easily use a bit of an herbal twist, particularly after I happened upon an herb shop’s Sinus Care tincture: formulated specifically for the Neti pot!

Since then, I can’t resist adding a supporting herb into the mix each time, depending on the type of sinus issue or cold I’m dealing with.

There are so many varieties of herbs and varieties of herbal actions that would suit a Neti rinse perfectly: vasodilating, bronchiodilating, anti-inflammatory, antiviral and antimicrobial.  If you have dry sinuses, you can rinse with moistening herbs; goopy sinuses, and you can turn to more drawing and drying ones.  Through my personal explorations with my Neti pot, I’ve found a delightful selection of herbs to include in my rinses – which I will be happily covering in this article.

How I Use My Neti Pot

*Dosage/Preparation: To each Neti Rinse you prepare, use warm (not hot!) water, and add roughly a teaspoon of salt.  

  • Neti solution should not be too salty – to taste, the water should be “as salty as your tears.”
  • Avoid using tap water.  Use filtered, reverse-osmosis, or pre-boiled then cooled water – or bottled and/or distilled water.
  • To each solution, add about 10-20 drops tincture, or whatever you are comfortable.

If you aren’t comfortable with tinctures- or, if you don’t have a tincture of any these herbs handy- you can make a tea, decoction, infusion, or tisane of these herbs, but make sure that the plant matter is WELL STRAINED to avoid putting any thing foreign in your sinuses that shouldn’t be there, and could only make matters worse.

Choice Herbs For the Herbal Neti Pot

GINGER (Zingiber officinalis) – Warm and damp, this culinary root is prime for drier sinuses, with or without accompanying dull pressure – and those dealing with lingering viral infection.

Ginger is also one of an exclusive circle of helpful herbs that can stave off a good deal of viral activity, while modern medicine has yet to come up with anything synthetically antiviral to match.  This makes Ginger great for colds or viral bugs, soothing what feels like inflammation and a lot of pressure – and, overall, quite a perfect addition to the Neti.

Surprisingly, while you might think Ginger could “burn,” the most potent of my Ginger tinctures haven’t caused a single discomfort (though I’m sure you would have to be careful with a decoction).

You can replace Ginger with native Wild Ginger if you’d prefer, though Wild Ginger is not reputedly anti-viral.

Photo by Adrian White

CHAMOMILE (Matricaria chamomilla)Or, along the same lines, Feverfew (Tanacetum parthenium).  Sinus headaches/pressure with either drip or dryness could call for either of these two white-flowered, dainty and aromatic herbs, especially if there is sneezing involved.  They are both relatively easy to find in herb gardens and herbal sections of food stores.

Sinus allergies are a good target – whether runny or dry, these two plants are known to prevent histamine reaction in a unique way, and a rinse with these is quite gentle.  Check out this research on both Feverfew and Chamomile, supporting their uses for allergies.

If you have sinus issues or allergies that often transform into migraines, these could be your buddies especially.  A warning to those allergic to Ragweed pollen- avoid these herbs and anything in the Asteraceae family altogether.  They will most likely make you feel much, much worse.

RAGWEED (Ambrosia artemisifolia/trifida) – Before you say “What?  Why?!!?”  Ragweed can be amazing for sinus allergy symptoms, particularly for those who are NOT allergic to its pollen.

Yet for those who are allergic to Ragweed, there is strong supporting research out there nonetheless, revealing that the antidote to the poison might be just a bit of the plant itself.  To top it all off, the FDA did approve a drug that contained a bit of Ragweed itself in a pill for allergy relief symptoms due to Ragweed pollen itself in 2014.

Again- if you know you are allergic to Ragweed or other Asterids, it might be wiser to steer clear.  For those who aren’t (including myself), a tincture or tea of in-season Ragweed blooms can provide amazing relief, particularly when you feel a histamine reaction going on.  I experimented with some tincture last Summer for some dusty-stuff sinus problems, and wow- just, wow.

Goldenrod Flowers in Driftless Region, Iowa – Photo by Adrian White

This is best aimed at allergy-related sinus issues specifically, and less so for cold or viral stuff.  If you are the brave sort of Ragweed-allergic, I’ve been told that Ragweed leaf (NOT flower) can be alright and less harmful to Ragweed-sufferers…but that is not a recommendation or suggestion.  Experiment at your own risk please.

GOLDENROD (Solidago canadensis + other species) – The dried blossoms of Goldenrod are similar to Chamomile or Feverfew in action, making it best suited to allergies once again – but more so the damp and drippy kind.  For whatever magical reason too, this plant has a stronger affinity to pet allergies, and sinus flare-ups that might happen as a result.

Another great thing about it: it’s well-known support of Ragweed allergies in the empirical knowledge of herbalists.  Growing right next to Ragweed in the Fall and blooming twice as “showily,” not many folks know that a well-worked herbal cure to Ragweed allergies might be growing just a couple feet away. What more – preliminary studies are showing that Goldenrod has some marked anti-inflammatory activity.

Goldenrod flowers have a sweet, astringent, and pleasant flavor that I love adding to herbal allergy blends of any sort.  Out of all the possible Neti, sinus and allergy herbs altogether too, Goldenrod stands out as my very favorite- combine this one with Ginger if you’re having a viral cold with a fever, and it could help bring the fever down.

Usnea – Photo by Adrian White, Cape Cod Massachusetts

USNEA (Usnea spp.) – Along with Goldenrod, Usnea is one of my favorites for a sinus rinse.  Its astringency and anti-microbial action are very highly desirable for the average sinus infection!

Best for damp and runny sinuses only, this lichen contains usnic acids that pack a punch against notorious bacteria including staph and strep (with studies to prove it).  While fighting off infection, this plant will also aid in drawing and pulling out the nasty gunk you’re trying to forget, helping airways unclog and clear.

MULLEIN (Verbascum thapsus) – You can never do without Mullein.  Whether raspy or goopy, this fuzzy, common plant can be of help – although I do think it stands out best in situations where the sinuses are much drier.

First Year Mullein (no flower stalk, just a rosette of leaves) ~ Photo taken by Adrian White
First Year Mullein (no flower stalk, just a rosette of leaves) – Photo taken by Adrian White

This plant is simple; and in being so, there really isn’t much else more to say about it.  It’s a top pick among herbalists for such things having to do with colds, flu, and sinuses.

A tincture of the root may be effective, but a fresh, hot tea of the leaves or flowers (without having reached the boiling point) can help loosen stuff up when your stuffed up, too.

Allergies and colds can be relieved with Mullein as well –  and some studies support not only that Mullein’s plant “mucilages” could be what truly relieves sinus inflammation, but also that there are compounds in the plant that have been seen killing viruses on contact.

PlantainPLANTAIN (Plantago major) – Like Mullein or Ginger, I like to put Plantain in practically all of my Neti rinses as a feature role of the blend.

This is because Plantain leaf does something special that the remainder of these herbs don’t do as well: Plantain is a “drawing” agent in herbalists’ experience, which can help pull foreign objects out of the sinus while helping neutralize the amount of irritation or goop you have going on.  

So if you simply feel like you’ve got “stuff”- any kind of stuff- lodged in your sinuses, Plantain is your go-to remedy.  Beyond allergies, colds or normal sinus issues, you could turn to this herb for the weirder stuff: inhaling a bug, food, or something else accidental.  Plantain can help you pull that out.

The other great thing about Plantain?  You can use it for both wet and dry sinuses.  Plantain is both mucilaginous and astringent: it will help draw up and pull out any excess mucus, but at the same time soothe, moisturize, and tonify the soft tissues of the nasal cavities.

Studies are also beginning to support this plant’s use for inflammation, too – even showing that it could have protective capabilities against certain bacteria perilous to the nose and throat, such as strep bacteria and others included!

This article is not meant to diagnose, prescribe, promise, or suggest cure.  It’s purpose and intent is to be purely educational.