My Current Favorite Herbal Tea Recipe: Linden, Lemon Verbena, Rose and More
As we are moving into the depth of winter, Mother Nature reminds us that it is time to savor the slow-down, invite the warmth and coziness, reflect inward, and practice self-care, including good sleep, mindful rituals, nourishing foods and hydration. I love sipping on warm herbal teas during this season. Here is my current go-to recipe for a satisfying cup of herbal tea.
Linden is one of my favorite medicinal trees. Its leaves, flowers and bark have been used to promote better sleep and relaxation, calm anxiety, soothe digestion, lower blood pressure and relieve minor pains. Antioxidants, including flavonoids, tiliroside, quercetin, and kaempferol help fight inflammation and prevent oxidative damage. Linden flowers are also a great addition to bath infusions for their calming, relaxing and de-stressing properties.
Lemon verbena adds a wonderful lemony aroma and pleasant flavor to the tea, as well as promotes healthy digestion, metabolism and detoxification, and curbs sweet cravings.
Nettle is full of nutrients, including vitamins A, C and K, and several B vitamins, as well as minerals, such as calcium, iron, magnesium, phosphorus, potassium and sodium, and all of the essential amino acids.
Raspberry leaf can help boost the immune system, regulate hormones, reduce inflammation and soothe the skin.
Rose hips offer a good dose of vitamin C, with about 1700-2000 mg per 100 g in dried product, boosting the immune system.
Rose petals may have antimicrobial, anti-inflammatory, and analgesic effects. Energetically, rose has the affinity for the heart, supporting us through stress, grief, and negative emotions.
Cinnamon is a powerful antioxidant. In a study of antioxidant capacity of 26 common spice extracts, cinnamon came out as a spice with the highest antioxidant capacity. Cinnamon decreases inflammation in the body. It may also cut the risk of heart disease. Studies show its capacity to lower the “bad” LDL cholesterol in people with type 2 diabetes, as well as reduce insulin resistance and lower blood sugar. Most studies used the dose of 1 to 6 grams per day of powdered cinnamon. It's warming, pungent and helps digestion.
For this tea blend, simply mix the equal parts of the ingredients below and keep it in a tightly closed glass or metal container. I like to use one tablespoon of tea for 8 oz of boiling water and steep for 5-10 minutes.
Linden Leaf & Flower
Lemon Verbena Leaf