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Cold syrups

Lemon balm and honey syrup

Paracelsus called lemon balm the “elixir of long life”. A plant that smells of lemon, traditionally used to soothe nervousness, and that lends itself wonderfully to a gentle syrup for restless evenings.

Lemon balm leaves (Melissa officinalis) hold citronellal, citral and rosmarinic acid, with calming and antispasmodic properties traditionally described (ESCOP). The cold honey syrup preserves the volatile compounds that cooking would destroy. An evening syrup, in line with the traditional use of lemon balm for sleep and nervous stomachs.

Ingredients

  • Fresh lemon balm leaves

    failing that, 30 g of dried leaves, but fresh is far superior

    100 g (about 2 large handfuls)
  • Cold spring water
    500 ml
  • Raw honey

    wildflower or acacia honey (neutral flavour)

    300 g
  • Fresh lemon juice

    optional, aids keeping and brings out the aroma

    1 tablespoon

Equipment

  • •1 glass jar of 1 L
  • •1 muslin or cloth coffee filter
  • •1 tinted glass bottle

Steps

  1. 1

    Prepare the leaves

    Quickly rinse the lemon balm leaves in cold water and dry them carefully in a cloth. Crumple them between your hands to release the lemony aroma, this is the essential gesture that awakens the volatile essential oils.

    5 min

  2. 2

    Cold maceration

    In the jar, place the crumpled leaves. Pour in the cold water (never hot, which would destroy the citral). Cover and place in the fridge for 24 to 48 h. Stir 2 to 3 times a day. The water takes on a pale green hue and becomes fragrant.

    24 to 48 h

  3. 3

    Strain and stir in the honey

    Strain through the muslin, pressing the leaves. You get a cold aromatic infusion. Pour this infusion into a bowl, add the honey in small amounts, stirring patiently with a wooden spoon. The honey takes time to dissolve in cold water, that's normal and necessary to preserve its enzymes. Allow 15 to 20 min. Add the lemon at the end.

    20 min

  4. 4

    Bottle

    Decant into a tinted bottle. Label with the date. Keep in the fridge.

    5 min

Storage

2 months in the fridge. Beyond that, the scent fades.

How to use it

1 tablespoon neat in the evening, 30 min before bed, in case of agitation or difficult sleep. Or 2-3 tablespoons diluted in a glass of still or sparkling water for a refreshing drink. For a child, ask a doctor or a pharmacist for advice.

Health properties

  • A calming effect: the rosmarinic acid and terpenes of lemon balm act in vitro on GABA-transaminase (a described calming mechanism)
  • Aids falling asleep, clinical studies on Melissa officinalis for mild sleep troubles
  • Digestive comfort: lemon balm traditionally used for mild digestive spasms and nervous bloating (ESCOP/EMA)

These preparations belong to cooking and herbal tradition: they nourish and support, do not “cure” anything and replace no treatment. Ask a doctor or pharmacist before prolonged use, if under treatment, pregnant or breastfeeding, or for a child. Follow the stated storage precautions strictly.

Precautions

People treated for hypothyroidism: lemon balm at high doses and over the long term may reduce iodine uptake by the thyroid, avoid long courses without medical advice. People on sedatives or antidepressants: the soothing effect may add up, vigilance and medical advice. Children under 1 year: avoid (because of the raw honey). Pregnancy: at food doses lemon balm is considered safe, but avoid long courses as a precaution.

Sources & tradition

  • · ESCOP Monographs, Melissae folium
  • · European Pharmacopoeia, Melissae folium
  • · Cases et al., Pilot trial of Melissa officinalis L. leaf extract in the treatment of volunteers suffering from mild-to-moderate anxiety disorders and sleep disturbances (Mediterranean Journal of Nutrition and Metabolism, 2011, 4:211-218)
  • · Paracelsus (16th century), lemon balm as the 'elixir of long life'

Continue in Cold syrups

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