Sip the Season: Hydrating Teas & Immune Boosting Herbs from the Garden

I’ve got a cold. It seems like the ultimate misery at the moment, since it’s beautiful out and Labor Day festivities are upon us, and I’m suffering with a stuffy nose, scratchy throat, and achy muscles. I’ve been nursing a cup of tea all week. Luckily, the garden is basically exploding with herbs right now, and they’re exactly what I need.

Many of the same plants we grow for flavor and beauty also double as soothing, wellness-boosting remedies. Right now, I know many of you are staring at your own garden beds, wondering if all that mint, verbena, lemon balm, or thyme is destined to wilt in place. Don’t let it! With a little chopping, drying, steeping and straining, you can turn garden abundance into real-deal remedies. Read on for four simple recipes and a cheat sheet at the end for some herbal know-how.

Thyme & Honey Soother (perfect for sore throats + stuffy days)

1. If using fresh thyme, simmer 1 Tbsp chopped fresh thyme in 1 cup of water on the lowest setting, covered, for 10 minutes. If using dried thyme, steep 1 tsp in 1 cup hot water, covered, for 10 minutes.

2. Strain, then add lemon juice and 1–2 tsp honey.

3. Sip slowly and let the garden do its work.

   Note: Fresh herbs are full of water, so they take longer to break down. Dried herbs are more concentrated, so steeping requires less time.

Gardener’s Mix-and-Match Formula (for tasty DIY blends)

Dry herbs for longterm storage and mix a big batch of roughly broken leaves so you always have a tea blend on hand.

• Base (60–70%): lemon balm, lemon verbena, mint, tulsi

• Support (20–30%): thyme, echinacea tops/flowers, calendula

• Accent (0–10%): ginger, lemon peel, a pinch of dried berries, stevia (but be careful not to add too much!)

  Per quart/liter: 2–3 Tbsp total dried blend (or 6–9 Tbsp fresh).

  Brew hot (15 min, covered) or cold-brew (4–12 hrs in fridge)

Lemon Balm Nightcap (gentle and kid friendly)

Per cup: 1–2 tsp dried lemon balm (or 1–2 Tbsp fresh) + ½ tsp dried chamomile if you grow it (it’s bitter, watch out)

1. Steep 10 minutes, covered.

2. Add a honey or a thin lemon slice. Serve warm.

Herbal Steam (clear out sinuses)

In the same way that bowl of hot ramen or pho soothes you when you have a cold, a steamy bowl of herbs can help clear out stuffiness.

1. Place 2 Tbsp dried thyme, sage, rosemary or oregano (or a handful fresh) in a heat-safe bowl.

2. Pour 1 quart/liter of just-boiled water over herbs.

3. Tent with a towel and breathe gently 5–10 minutes with eyes closed.
   Tip: Follow with a cup of warm lemon-thyme tea.

Turns out, the garden is a beautiful apothecary. All those leaves and flowers we grow for beauty and flavor are also little powerhouses of hydration, comfort, and immune support. Who knew a stuffy nose could make me so grateful for my scraggly sage and oregano jungle?

Quick Cheat Sheet (save this!)

You can use fresh herbs to make hot and cold teas and sinus steams. Or, you can dry herbs on a rack, in bundles or in a dehydrator for use in teas, steams and your cooking throughout the year. Just remember, dried herbs are more concentrated, so you can use less and steep them for shorter periods.

• Hydration Heros:

  • Lemon balm – light, citrusy, and calming

  • Lemon Verbena — Calming nervine—reduces stress and anxiety, aids digestion

  • Mint – cooling, refreshing, and instantly clears your head

  • Tulsi (holy basil) – adaptogen, stress-balancer, makes you feel hugged from the inside

• Immune Boosters:

  • Echinacea – supports immune response, especially when used at first sign of sniffles.

  • Thyme – antimicrobial and soothing for coughs and sore throats.

  • Rose Hips – vitamin C powerhouse, beautiful tart flavor.

  • Ginger (some of us have it in our gardens!) – warming, circulatory boost.

  • Calendula: gentle lymphatic support and digestions

  • Oregano: an immune stimulant, rich in antioxidants

  • Rosemary: Circulatory stimulant—wakes up sluggish blood flow, Antioxidant-rich, supports memory and focus

  • Sage: Antimicrobial & astringent – helpful for sore throats, gum irritation, and mouth ulcers. Also Anti-inflammatory – calms hot flashes, night sweats, and fevers

    *Safety note: Herbs are food-like but still potent. If pregnant, nursing, on meds (especially thyroid or blood sugar meds for tulsi), or allergic to plants in the aster family (echinacea), check with your clinician.