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Herbal Tea Recipes for Cold & Flu Season Support
Winter can be a time of low energy, illness, and stress. The cold weather often leaves us feeling lethargic, tired, and less than our best selves. This blog post will provide you with delicious herbal tea recipes that are specially designed to help you feel energized and refreshed during the colder months.
You’ll also learn how to use these teas to support your immune system if you’re battling an illness like the flu or common cold. Give your body what it needs this winter — healthy herbs!
With warming spices like cinnamon, ginger, black pepper, and cloves; sweet additions like honey or maple syrup; and soothing herbs such as chamomile, lavender, rose petals, lemon balm leaves — you’re bound to find a few herbal tea recipes suited for you!
What Are Herbal Tea Blends
Herbal tea blends also known as tisanes are obtained by steeping different parts of plants (roots, berries, barks, flowers) in boiling water.
Tea blends are the wisest way to combine unique qualities of different herbs and spices that provide you nutritional goals and flavors.
With a wide variety of botanicals, it becomes overwhelming to choose the plants for herbal tea blends. We are here to guide you to pick the herbs and spices that will help you take a start.
Aside from unique flavor, herbal teas have a wide array of health promoting abilities like supporting the immune system, promoting heart and digestive health, aiding in weight loss and fat burning, relieving stress, and improving mental health.
First, consider your motive for making tea. Are you looking for herbal tea recipes to support immunity, relax your mind, or to try out a new flavor?
We are going to discuss the best winter herbal teas that combat cold and flu, improve circulation, fight against infections, keep you hydrated, tame an upset tummy, and help you clear sinuses.
Here are some of the most common herbs and spices used in simple homemade herbal tea recipes:
Herbal Tea Blends For Winter
Various herbs are known for their supportive properties that can help maintain overall wellness and support your body’s natural defenses. Try these herbal tea recipes to get healthy and boost your immunity this winter.
Measuring Herbs in Parts
Many herbal tea recipes are measured out in “parts” so that you can choose to make as much (or as little) of these recipes as you choose. A “part” is any form of measurement used to measure out the ingredients in a given recipe. These parts can be measured out by volume or by weight. Weight measurements include ounces, pounds, and grams, while volume measurements include cups, tablespoons, and teaspoons.
Simply choose the measurement you want to use and stick to that measurement through the recipe. For example, let’s say you are making a tea recipe that is given in parts such as 2 parts lemon balm (Melissa officinalis), 1 part spearmint (Mentha spicata), and 1⁄2 part rose (Rosa spp.). You could brew up one big cup of tea to enjoy from this recipe by using a teaspoon as the part, for example: 2 teaspoons of lemon balm, one teaspoon of spearmint, and 1/2 a teaspoon of rose.
I like mixing together large quantities of these herbs to formulate special tea blends to have on hand to share with friends. When making large quantities, use cups for your measurements instead of teaspoons.
You could apply this same concept using ounces by weight as the measurement: Using parts in herbal recipes as a measurement is a folk method enjoyed by herbalists since time immemorial and is the simplist way to enjoy herbs. It allows for the greatest amount of flexibility and ease in herbal crafting.
Now that you know how to make herbal tea recipes with parts as the given measurement, it’s time to get busy whipping up some delicious wintertime tea recipes!
1. Berry And Flower-Spice Tea
Elderberry and calendula herbs are rich in antioxidants and vitamins, making them a valuable addition to your wellness routine. This herbal blend is crafted to support and enhance your immune function.
Ingredients
- Dried elderberries 1 part
- Dried calendula flowers 1 part
- Dried holy basil leaves 1 part
- Cinnamon chips 1 part
- Dried rose petals 1 part
- Dried ginger root 1/2 part
- Boiling water 12 oz.
Directions
- Take all these herbs in a container, add 12 oz. of boiling water and cover the container.
- Allow to steep the herbs for 15-30 minutes. You can increase or decrease the steeping time according to your taste. More the steeping time, stronger the tea will be.
- Strain the tea in a mug and add honey for flavor or taste.
2. Vitamin C Herbal Tea For Cold
This herbal tea blend is rich in vitamin C, making it a comforting choice during cold season. The vitamin C content in rose hips is known for its supportive effects on the immune system and may help ease the discomfort associated with arthritis.
Lemongrass and hibiscus are packed with antioxidants, which can be soothing and uplifting. They may also contribute to maintaining healthy blood pressure, cholesterol levels, and oral health.
Fennel seeds are a great addition to support digestion and may have properties that help reduce inflammation.
Ingredients
- Rosehip 2 tbsp
- Lemon peel ½ tbsp.
- Cinnamon chips 1 tsp
- Lemongrass 1 tsp
- Hibiscus flower a pinch
- Fennel seeds a pinch
- Honey to taste
- Boiling water 16 oz.
Directions
- Take boiling water in a container and add all these herbs in boiling water.
- Allow these herbs to steep for a time of 30-40 minutes.
- Strain the tea and add honey or preferred sweetener for sweetness as per your taste.
3. Calming Linden Tea
This herbal tea blend is wonderfully soothing for the mind and can support a restful night’s sleep.
In addition to its calming effects, linden tea is often enjoyed for its potential to reduce inflammation, ease discomfort, and promote healthy blood pressure levels.
Ingredients
- Linden leaves and flowers 1 part
- Dried calendula flowers 1 part
- Dried spearmint 1 part
- Catnip leaves 1/2 part
- Lavender flower 1/2 part
- Water 12 oz.
Directions
- Take all these herbs in a container, pour boiling water and cover the container.
- Let these herbs steep for 15-30 minutes. Strain the tea in a mug and mix some honey.
- Enjoy this linden tea to nourish and hydrate yourself at a time when you need calm.
4. Mint-Ginger Tea
Mint-ginger tea is a delightful blend often enjoyed for its potential benefits to overall well-being. It is believed that a significant portion of the immune system is connected to digestive health.
Peppermint and ginger are renowned for their abilities to support digestion and circulation, which can contribute to a healthy heart and reproductive system, as well as improved energy and balance.
Sipping this herbal tea blend may be a wonderful way to support your body’s natural defenses.
Ingredients
- Fresh ginger root 2-3”
- Peppermint leaves 1 part
- Chamomile flower 1 part
- Water 12 oz.
Directions
- Place water and ginger root in a pan and simmer for 10 minutes at medium flame below boiling point.
- Turn the flame off, add peppermint leaves and chamomile flowers in ginger water and let it steep for another 10-15 minutes.
- Tea resulting from steeping has a bitter taste and you may not like it. Add honey to fade bitterness and enjoy the perfect tea for winter.
5. Lemon-Pepper Tea
Lemon is celebrated for its high antioxidant content and its potential to support heart and digestive health. It may also assist with weight management and general wellness.
This tea is known for its anti-inflammatory properties and can contribute to overall mental well-being and blood circulation while supporting a healthy immune system.
Ingredients
- Lemon one medium sized
- Turmeric powder ½ tsp
- Pepper ¼ tsp
- Honey one and half tsp
Directions
- Pour boiling water in a mug and add pepper and turmeric powder in it.
- Add lemon juice and honey, mix the tea and enjoy this detox tea to give your immune system a boost.
6. Cold Care Herbal Tea
This tea might support the body’s natural defenses and provide comfort during flu, cold, and general illness.
Yarrow is known for its calming effects, potential benefits for brain health, and its ability to soothe inflammation.
Licorice root is valued for its antioxidant and antimicrobial properties and has a long history of traditional use for respiratory support.
Ingredients
- Dried yarrow flower and leaves 2 parts
- Dried licorice root 1 part
- Dried elderflower 1 part
- Peppermint leaves 1 part
- Boiling Water 12 oz.
Directions
- Take all the ingredients in a container and add boiling water.
- Allow to steep the herbs for 20-30 minutes. Strain the tea in a mug, add honey for flavor and enjoy the nutritious cup of tea.
7. Clove Tea For Cold
Some herbs like clove, cinnamon, and ginger are traditionally known for their warming and soothing qualities. These herbs are often used in herbal tea blends, which many people find comforting during cold and flu season. Enjoying a warm cup of tea made with these herbs may provide a sense of relief and help you feel better when you’re under the weather.
Ingredients
- 1 1⁄2 cups water
- 1 clove, crushed
- 1 pinch cinnamon
- 3⁄4 teaspoon tea leaves
- 1 teaspoon honey
- tablespoon milk (optional)
Directions
- Put water on the heat for boiling along with crushed clove and cinammon powder.
- Cover with a lid tightly so as to retain the flavours.
- Let it boil for good 2 minutes.
- Lower the heat and add tealeaves/teabag.
- Turn the heat off and let it stand.
- Pour in the cup and add sugar and honey
8. Nutmeg Ginger Tea
Nutmeg ginger tea is a comforting choice during colds and for warming up the body in winter. Ginger, known for its warming properties, combined with nutmeg, enhances circulation, brings warmth, and can help clear the nostrils and airways.
Ingredients
- Ground nutmeg 1 tsp
- Ginger slices 4-5
- Water 12 oz
- Honey to taste
Directions
- Place ginger and nutmeg powder in a container and pour boiling water in it.
- Allow to steep for 10-15 minutes, strain the tea and add honey to taste the tea.
9. Tummy Tamer Tea
This recipe from Wellness Mama is said to be both calming and to soothe stomach aches and other digestive problems. For each serving, the ingredients are:
- 2 tsp mint leaves
- 1/2 tsp fennel seeds
- Pinch of dried ginger (optional)
- Water 8 oz.
Instructions
Pour 1 cup of boiling water over the tea mixture, cover and steep for 5 minutes before drinking.
10. Respiratory Support Tea
Mullein is a versatile herb traditionally used for supporting respiratory health, soothing coughs and congestion. Many people have found it helpful for addressing tracheitis and bronchitis.
While its primary association is with the respiratory system, mullein is also valued for its calming effects on the nerves, aiding digestion, and supporting the urinary system. Additionally, it has been used to help with swollen glands and general discomfort.
Ingredients
Mullein leaf and/or flower
Good for:
- dry irritable coughs
- bronchitis
- laryngitis
- pleurisy
- swollen glands
To prepare mullein tea:
- Take a rounded tablespoon of dried mullein leaf alone or a mixture of leaf and flower.
- Pour boiling water over herbs and steep covered for 15 minutes.
- Strain the mullein leaves and flowers through cheesecloth to remove any fine hairs.
- Drink as needed for dry cough or any irritation to the respiratory system or chest.
Bottom Line
We hope we have inspired you to brew up one or more of these herbal tea recipes. They are a fantastic way to enjoy medicinal properties of different herbs and spices in a single cup. Tisanes are the best choice to warm up the body in winter, boost energy and promote overall health and immunity.
We hope you’ve enjoyed this article and that we were able to provide some useful herbal tea recipes for wintertime support and pleasure. If you want more, subscribe to our newsletter! It will be delivered straight to your inbox with information, recipes, and herbal inspiration every month!
Disclaimer:
The Outdoor Apothecary website is intended for informational purposes only and should not be considered a substitute for professional medical advice. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While we strive to provide accurate and up-to-date information, it is the reader’s responsibility to ensure proper plant identification and usage.
Please be aware that some plants are poisonous or can have serious adverse health effects. We are not health professionals, medical doctors, or nutritionists. It is essential to consult with qualified professionals for verification of nutritional information, health benefits, and any potential risks associated with edible and medicinal plants mentioned on this website.
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