🌿 The Healing Mug: A Beginner’s Guide to Medicinal Herbal Teas

Imagine this: you, a cozy mug, the aroma of fresh herbs swirling through the air, and a moment that’s totally yours. That’s the magic of herbal tea. Whether you're just dipping your toe into tea blending or you’ve already got a stash of jars and a tea strainer collection, this guide will walk you through everything you need to brew, blend, and enjoy herbal teas like an old-world apothecary.

Most of the herbs we work with are medicinal — rich in nutrients, antioxidants, and plant compounds that support wellness in gentle yet powerful ways. Mixing your own herbal tea remedies is not only satisfying, it's also one of the easiest and most versatile ways to take your health into your own hands. Once you learn a few simple techniques, you can create endless blends that soothe, nourish, and delight.

Let’s steep ourselves in knowledge, shall we?

☀️ Why Make Your Own Herbal Tea?

• It’s easier than you think.

• You control the flavor and strength.

• It's incredibly cost-effective.

• Most importantly, it’s personal — made by you for you.

And let's not forget: hot water is a beautiful, nourishing way to hydrate, soothe, and deliver plant medicine gently to your system.

🌿 Drying & Storing Herbs

1. Drop your fresh herbs into a paper bag (no crowding!).

2. Fold the top, clip it shut, and place the bag in a sunny spot, shed or a car windshield.

3. Shake and check daily. When the herbs crumble easily, they’re ready.

Store in glass jars away from heat, light, and moisture. Leaves and flowers last about a year; roots and barks, longer.

🍵 Types of Herbal Tea (and How to Make Them)

Infusion (for leaves & flowers)

Pour hot water over the herbs. Cover and steep 5–15 min.

Decoction (for roots & barks)

Simmer the herbs in water for 20+ minutes.

Cold Infusion

Add herbs to cold water. Refrigerate overnight. Great for slippery or delicate herbs.

Iced Tea

Make any tea double-strength, then chill or pour over ice.

🫖 Tools You’ll Love

• French press (super easy to clean!)

• In-cup infuser

• Wire mesh balls or reusable tea bags

• Thermos with herbs for all-day sipping

Here is an example of a French press, my favorite method!

📏 Tea Strength 101

🎨 Blending Basics

Primary Herbs

These address your main goal: calm, digestion, minerals, etc. — like holy basil, fennel, or nettles.

Supportive Herbs

They enhance effect and flavor — like oat straw, rose, or mint.

Synergists

Small amounts of bold herbs that boost absorption and add punch — cinnamon, ginger, cardamom.

💡 Quick Flavor Guide

• Minty: Peppermint, Spearmint

• Spicy: Ginger, Cinnamon, Clove, Cardamon

• Fruity: Hibiscus, Elderberry, Citrus Peel

• Floral: Chamomile, Rose, Lavender

• Nutritive: Nettle, Red Clover, Horsetail

🌱 Herbal All-Stars: A Quick Guide to Key Tea Herbs

Here are some of the most beloved and effective herbs in herbal tea making — rich in minerals, soothing to the body, and packed with flavor and function:

🌿 Nettle (Urtica spp.): A mineral powerhouse especially rich in calcium and magnesium. Best simmered or infused overnight to release its nutrients. Great for bones, hair, skin, energy, and as a natural antihistamine.

🌾 Oat Straw (Avena sativa): Gently nourishing with magnesium, silica, and iron. Perfect for nervous system support, hair and nails, and gentle calming.

🍃 Peppermint & Spearmint (Mentha spp.): Bright, cooling, and uplifting. A go-to for digestion, mild pain, alertness, and great flavor.

🌼 Chamomile (Matricaria recutita): Calming and digestive. Great for stress, children, and nervous tummies. Helps with sleep and inflammation.

🌹 Rose & Rose Hips (Rosa spp.): Soothing, astringent petals for the heart and gut. Hips add vitamin C and antioxidants. Lovely in fruity blends.

🌺 Hibiscus (Hibiscus sabdariffa): Tart, bright red tea rich in antioxidants. Supports heart health and blood pressure. Makes a great iced tea.

🌿 Dandelion (Taraxacum officinale): Leaves are mineral-rich and a gentle diuretic; roots support liver and digestion. Great in detox teas.

🧡 Calendula (Calendula officinalis): Supports skin and lymphatic health with vibrant orange petals full of carotenoids.

🌿 Alfalfa (Medicago sativa): A mineral-rich green that’s often used to support bones, hormones, and vitality. Contains plant estrogens.

🌱 Horsetail (Equisetum arvense): Excellent source of silica for hair, skin, and nails. Best used in long decoctions or infusions.

🌿 Rooibos: A South African red bush tea that’s naturally caffeine-free, rich in antioxidants, and gently sweet. Supports heart health and hydration.

🍇 Elderberries: Antioxidant-rich, immune-supportive berries. Elderberries are especially helpful for colds.

🍊 Orange Peel: Bitter and bright, it supports digestion and adds citrusy flavor to blends.

🌿 Red Clover: Nutritive and mineral-rich, often used for hormone balance and gentle detox support.

🌿 Lemon Balm: Bright and lemony, this herb calms the nervous system and supports sleep and digestion.

🌸 Passionflower: A gentle sedative that eases anxiety, overthinking, and supports sleep.

🧠 Skullcap: A potent nervine that helps with muscle tension, anxiety, and restless thoughts.

🌱 Fennel Seed: Sweet, aromatic, and supportive of digestion, bloating, and cramping.

🌿 Holy Basil (Tulsi): An adaptogen that promotes focus, calm energy, and adrenal balance.

🌿 Gotu Kola: Enhances mental clarity, focus, and supports circulation to the brain.

🍵 Green Tea & Jasmine Green Tea: Mildly caffeinated, high in antioxidants, and refreshing with floral notes.

🌿 Rosemary: A stimulating herb for memory, circulation, and mood.

🌳 Pau d’Arco: A South American bark with antifungal and immune-supportive properties.

🌿 Cardamom: Aromatic and digestive, often used in chai for warmth and clarity.

⭐ Star Anise: Sweet and licorice-like; supportive of digestion and immune health.

❤️ Hawthorn Berries & Leaf/Flower: A premier heart tonic that supports emotional wellness and circulation.

🌸 Linden: Gentle, floral, and relaxing — calms the heart and nerves.

🌿 Valerian Root: Deeply sedative, helps with insomnia and nervous system tension.

🌿 Burdock Root: Detoxifying and skin-supportive; strengthens liver and lymph function.

🌿 Eleuthero: An adaptogen that builds stamina, immunity, and resilience to stress.

🌿 Codonopsis: A qi tonic in Traditional Chinese Medicine; strengthens digestion and energy.

🌿 Ashwagandha: A calming adaptogen that supports energy, sleep, and stress balance.

🌰 Nutmeg: Warming and grounding; supports digestion and adds richness to tea.

These herbs are just the beginning. With the right blend of flavor and function, you can create teas tailored to your specific needs and preferences.

🍵 11 Herbal Tea Recipes to Try

1. Crimson Glow – Antioxidant & Immune Support

• 2 parts hibiscus

• 1 part rose hips

• 1 part rooibos

• 1 part dried cranberries

• 1 part dried elderberries

2. Dream Nest – Relaxation & Nervous Support

• 1 part lemon balm

• 1 part passionflower

• 1 part skullcap

• 1 part of lavender

3. Mineral Meadow – Nutritive Daily Tonic

• 2 parts nettles

• 2 parts alfalfa

• 1 part peppermint

• 1 part spearmint

• 1 part horsetail

• 1 part oat straw

• 1 part red clover

• 1/4 part calendula

4. Root Revival Chai – Warming & Digestive

• 1 tsp nettles

• 1 tsp oat straw

• 1 tsp oatmeal

• Fresh ginger slices

• 3 cardamom pods

• 2 cinnamon sticks

• 5 whole cloves

• 1 star anise

• Pinch nutmeg

• 1/2 tsp yerba mate

5. Root Coffee Brew –  Liver & Anti-Inflammatory (Coffee Flavor)

• 2 parts burdock root

• 1 part dandelion root

• 1 part roasted chicory

• 1/2 part cinnamon chips

• Optional: 1 part of grounded chaga mushroom

6. Berry Vanilla Bliss – Dessert-Like & Blood Sugar Support

• 1 part blueberry leaf

• 1 part dried blueberries

• 1/2 inch vanilla bean per cup

• 1 part of dried elderberries

7. Sacred Bloom – Heart, Hormones & Happiness

• 1 part hawthorn berries

• 1 part hawthorn leaf/flower

• 1 part linden

• 1 part california poppy

• 1 part hibiscus

8. Bright Belly Brew – For Digestion & Gas

• 1 part peppermint

• 1 part chamomile

• 1 part fennel

9. Gentle Lift – Light Energy & Focus

• 1 part gotu kola

• 1 part holy basil

• 1 part jasmine green tea

• 1 part lavender

10. Spiced Shield – Warming, Protective, Anti-Candida

• 2 parts pau d’arco

• 1 part cinnamon stick

• 5 clove buds per cup

• 1 cardamom pod per cup

• 1/2 star anise pod per cup

• 1 part calendula

11. Vital Brew – Energy Blend

• 1 part eleuthero

• 1 part codonopsis

• 1 part ashwagandha

• 1/8 part nutmeg

• 1/4 part cinnamon chips (or 1 stick per cup)

• 1 part maca

⚠️ Tea Safety: A Note Before You Sip

• Pregnancy: Avoid strong doses of cinnamon, licorice, alfalfa, and mugwort.

• Interactions: If you're pregnant or on medication (especially blood thinners or hormones), consult your practitioner.

💬 Final Steep: Trust Your Senses

Making herbal tea is part kitchen alchemy, part self-care ritual. Don’t worry about getting it perfect. Use your intuition, your senses, and a dash of curiosity. You'll find your favorite blends — and maybe even invent the next must-have tea.

Happy steeping, friend 🌿💛

📚 References & Further Reading

• Maria Noël Groves, Body into Balance: An Herbal Guide to Holistic Self-Care, Storey Publishing, 2016.

• Susun S. Weed, Healing Wise (Wise Woman Herbal Series), Ash Tree Publishing, 1989.

• Angelina Magi, Make Your Own Herbal Tea Recipe Book: The Quick and Easy Herbal Tea Recipe Book, Independently published, 2023.

• Sarah Farr, Healing Herbal Teas: Learn to Blend 101 Specially Formulated Teas for Stress Management, Common Ailments, Seasonal Health, and Immune Support, Storey Publishing, 2016.