This herbal tea is loaded with vitamins and minerals from nettle, oatstraw, and blackberry leaf, which help build and maintain strong bones, healthy skin, and balanced energy. The combination of marshmallow root and peppermint soothes the digestive system, while the immune-boosting properties of elderberries can help with cough and cold season.
I drink this tea 3 times a day at the first sign of illness. When I’m not feeling sick, I make this tea without the dried elderberries and substitute with dried hibiscus, dried rose hips, or lemon juice.
Elderberries can be helpful at the onset of cold symptoms but may not be suitable to take long-term.
You can find all the ingredients for this recipe at Mountain Rose Herbs.
Overview
The recipe involves decocting and infusing dried herbs for into water for 30 minutes. Drink this tea on its own or add some honey and milk.
Equipment Needed
- Small pan with a lid
- Fine mesh strainer
- Your favorite mug or tea cup
Ingredients
- Water (1 cup)
- Dried elderberries (1/2 teaspoon): Elderberries are rich in antioxidants, help support the immune system and may help shorten the duration of colds and flu.
- Dried marshmallow root (1 teaspoon): Marshmallow root soothes and calms irritation in the body.
- Dried nettle leaf (1 teaspoon): Stinging nettles contain minerals like iron, magnesium, calcium, and potassium, along with vitamins A, C, K, and B-complex.
- Dried oatstraw (1 teaspoon): Oatstraw contains calcium and magnesium and over time, help build resilience to stress.
- Dried blackberry Leaf (1 teaspoon): Blackberry leaves are rich in vitamins and minerals like vitamin C and calcium.
- Dried peppermint (1/2 teaspoon): Peppermint adds flavor to the blend and helps promote digestion.
Instructions Summary
Decoct: In a small pan, bring the water to a gentle simmer then add the elderberries. Cover and gently simmer on low heat for 20 minutes.
Infuse: After 20 minutes, remove the pan from the heat. Add in the rest of the herbs and cover the pan with a lid. Let the herbs steep in the pan for 10 minutes.
Strain: After steeping for 10 minutes, strain the tea into your favorite mug or tea cup.
Serve: Drink the tea as is, or add milk and honey to taste.
Serving Suggestions
Use during cold and flu season for a nutrient boost and for its immune-supporting properties.
Fall Wellness Brew
Equipment
- Small pan with a lid
- Fine mesh strainer
- Your favorite mug or tea cup
Ingredients
- 1 cup water
- 1/2 teaspoon dried elderberries
- 1 teaspoon dried marshmallow root
- 1 teaspoon dried nettle leaf
- 1 teaspoon dried oatstraw
- 1 teaspoon dried blackberry leaf
- 1/2 teaspoon dried peppermint
Instructions
- In a small pan, bring the water to a gentle simmer then add the elderberries. Cover and gently simmer on low heat for 20 minutes.
- After 20 minutes, remove the pan from the heat. Add in the rest of the herbs and cover the pan with a lid. Let the herbs steep in the pan for 10 minutes.
- After steeping for 10 minutes, strain the tea into your favorite mug or tea cup.
- Drink the tea as is, or add milk and honey to taste.
Notes
Disclaimer: Many herbal teas are considered to be generally safe, although there are circumstances when you should not take a particular herb. I am providing a brief and general overview of these herbs for educational purposes only.
References
Bhusal, K. K., Magar, S. K., Thapa, R., Lamsal, A., Bhandari, S., Maharjan, R., Shrestha, S., & Shrestha, J. (2022). Nutritional and pharmacological importance of stinging nettle (Urtica dioica L.): A review. Heliyon, 8(6), e09717. https://doi.org/10.1016/j.heliyon.2022.e09717
National Center for Complementary and Integrative Health. (2020, August). Elderberry: Usefulness and safety. National Institutes of Health. https://www.nccih.nih.gov/health/elderberry
Paczkowska-Walendowska, M., Gościniak, A., Szymanowska, D., Szwajgier, D., Baranowska-Wójcik, E., Szulc, P., Dreczka, D., Simon, M., & Cielecka-Piontek, J. (2021). Blackberry Leaves as New Functional Food? Screening Antioxidant, Anti-Inflammatory and Microbiological Activities in Correlation with Phytochemical Analysis. Antioxidants (Basel, Switzerland), 10(12), 1945. https://doi.org/10.3390/antiox10121945
Vlachojannis, J. E., Cameron, M., & Chrubasik, S. (2010). A systematic review on the sambuci fructus effect and efficacy profiles. Phytotherapy research : PTR, 24(1), 1–8. https://doi.org/10.1002/ptr.2729
Wong, R. H., Howe, P. R., Bryan, J., Coates, A. M., Buckley, J. D., & Berry, N. M. (2012). Chronic effects of a wild green oat extract supplementation on cognitive performance in older adults: a randomised, double-blind, placebo-controlled, crossover trial. Nutrients, 4(5), 331–342. https://doi.org/10.3390/nu4050331
