A Nourishing Herbal Tea for Cold & Flu Season

Five herbs, one simple recipe, and a little extra nourishment during the cooler months.

As the weather begins to cool and we move into cold and flu season, I love finding simple, natural ways to support my body and care for my family.

One of my favorite practices is making herbal teas. Not only do I enjoy working with different herbs and learning about their properties, but there's something comforting about slowing down and enjoying a warm cup of tea.

I recently made this blend for our first Women's Wisdom Circle, where we gathered to explore the wisdom of Durga, the Hindu goddess of courage, strength, and protection.

One of the women enjoyed the tea so much that she asked me for the recipe. I thought, why not share it here so everyone can enjoy it?

This blend combines five herbs: nettle, red raspberry leaf, rose hips, rosemary, and peppermint. Each brings something different, creating a nourishing, aromatic tea that's especially comforting during the fall and winter months.

While no herbal tea can prevent or cure a cold or the flu, staying hydrated, resting, and giving our bodies the nourishment they need are important parts of caring for ourselves when we're feeling under the weather.

My Nourishing Herbal Tea Recipe

This recipe makes approximately 1⅜ cups of dry herbal tea blend, which you can store and use whenever you'd like a warm cup.

Ingredients

½ cup dried nettle leaf
¼ cup dried red raspberry leaf
⅛ cup dried rose hips
¼ cup dried rosemary
¼ cup dried peppermint leaf

How to Mix Your Herbs

Measure each dried herb and add it to a large bowl.
Gently mix everything together until evenly combined.
Transfer your blend into a clean, airtight glass jar.
Label the jar with the ingredients and date.
Store in a cool, dry place away from direct sunlight.

Now you have your own loose-leaf herbal tea blend ready whenever you want it!

Understanding Herbal Recipes: What Are Parts?

If you've ever looked at an herbal recipe, you may have noticed that ingredients are often measured in parts rather than cups or tablespoons.

This is one of the things I love about working with herbs because it makes recipes easy to adjust.

A part is simply a unit of measurement. You decide how much one part equals based on the quantity you want to make.

For this recipe, the proportions are:

Herb	Parts
Nettle	4 parts
Red raspberry leaf	2 parts
Rose hips	1 part
Rosemary	2 parts
Peppermint	2 parts

For example, if one part equals one tablespoon, you would use four tablespoons of nettle, two tablespoons each of raspberry leaf, rosemary, and peppermint, and one tablespoon of rose hips.

If one part equals ⅛ cup, you'll recreate my original recipe.

The important thing is to use the same measurement for every ingredient so the proportions stay consistent.

How to Brew Your Herbal Tea

You don't need anything fancy to make loose-leaf herbal tea. A teapot with a strainer, a reusable tea infuser, or even a heat-safe jar and a fine-mesh strainer will work.

For Approximately 4 Cups of Tea

You'll need:

4 cups fresh water
2 tablespoons of your prepared herbal blend
A teapot or heat-safe container with a lid
A tea strainer

Instructions:

Bring your water to a boil.
Add the herbal blend to your teapot or infuser.
Pour the hot water over the herbs.
Cover and allow the tea to steep for 10–15 minutes.
Strain the herbs and enjoy your tea warm.

You can adjust the amount of herbs or steeping time depending on how strong you like your tea.

I personally enjoy this blend without any sweetener, but you can add a little honey if you prefer. Honey should never be given to children under one year old.

What's the Difference Between an Herbal Tea and an Herbal Infusion?

You might hear the terms herbal tea and herbal infusion used interchangeably. Technically, a tea made by steeping herbs in hot water is an infusion, but herbalists often use the term long infusion to describe a preparation that steeps for several hours.

A traditional cup of herbal tea generally steeps for about 5–15 minutes. This is a convenient way to enjoy the flavor and water-soluble compounds found in herbs.

Longer herbal infusions often use more plant material and extended steeping times. They're commonly prepared with herbs such as nettle.

I enjoy making longer infusions, but for this particular blend, I prefer a shorter steeping time. Rosemary and peppermint are aromatic herbs, and a shorter steep helps create a pleasant flavor without becoming too strong.

Getting to Know the Five Herbs

One of the things I enjoy most about herbalism is learning about the plants themselves. Each herb has its own characteristics, traditional uses, and nutritional properties.

Here's a little more about the five herbs I chose for this blend.

Nettle (Urtica dioica)

Nettle is one of my favorite herbs to include in nourishing blends.

The leaves naturally contain minerals such as calcium, magnesium, and iron, although the amount that ends up in your cup depends on the plant material and how you prepare it.

Nettle has a long history of traditional use as a nourishing herb, and its earthy, green flavor creates a wonderful foundation for this tea.

I think of nettle as a reminder that caring for our bodies doesn't always have to be complicated. Sometimes it's about returning to simple, nourishing practices.

Red Raspberry Leaf (Rubus idaeus)

Red raspberry leaf is another herb traditionally used in herbal teas.

It contains plant compounds such as tannins and polyphenols, which contribute to its slightly earthy, astringent flavor.

Although raspberry leaf is often discussed in connection with women's wellness, research on many of its traditional medicinal uses remains limited.

In this blend, I enjoy the way it complements the nettle and gives the tea a fuller herbal flavor.

Rose Hips (Rosa species)

Rose hips are the fruit that develops after a rose has flowered.

They're known for naturally containing vitamin C and other antioxidant compounds, including polyphenols and carotenoids.

Vitamin C plays a role in normal immune function, although the amount retained in dried rose hips and extracted into hot tea can vary considerably. This tea shouldn't be relied on as a measured source of vitamin C.

Rose hips also add a slightly tart, fruity flavor that balances the earthier herbs.

Rosemary (Salvia rosmarinus)

Rosemary is probably an herb you already have in your kitchen!

Beyond its culinary uses, rosemary has a long history in traditional herbal preparations.

It contains aromatic compounds and polyphenols that researchers have studied for their antioxidant properties. However, findings from laboratory research don't establish that drinking rosemary tea prevents infections or speeds recovery.

I love the warming, aromatic character rosemary brings to this blend.

Because rosemary has a strong flavor, you can reduce the amount slightly in future batches if you prefer a milder tea.

Peppermint (Mentha × piperita)

Peppermint adds a refreshing flavor and aroma that ties all the other herbs together.

It contains menthol, which creates its familiar cooling sensation.

A warm cup of peppermint-containing tea can feel especially comforting when you're congested, although that sensation shouldn't be confused with treating the underlying infection.

Peppermint is also commonly enjoyed after meals, making it a lovely addition to an everyday herbal tea blend.

Supporting Your Body During Cold & Flu Season

When we start feeling run down, it's easy to look for something that will make us feel better immediately.

But I think there's value in remembering the basics.

Our bodies need adequate hydration, nourishment, sleep, and time to recover.

A warm cup of herbal tea can be one small part of that process.

It gives us an opportunity to:

Stay hydrated with a comforting, caffeine-free beverage.
Enjoy the flavors and plant compounds found in different herbs.
Create a moment of rest when our bodies are asking us to slow down.
Establish simple self-care rituals that we can return to throughout the season.

Herbal tea is supportive self-care, not a replacement for medical treatment. Influenza and some other respiratory infections may require timely medical attention or antiviral treatment, particularly for people at higher risk of complications.

A Note About Herbal Safety

Natural doesn't automatically mean appropriate for everyone.

Herbs may interact with medications, trigger allergies, or be unsuitable during pregnancy, breastfeeding, or for young children. In particular, the safety of concentrated raspberry leaf and rosemary preparations during pregnancy isn't well established.

If you have a medical condition, take medication, or are preparing this tea for someone who is pregnant, breastfeeding, or a child, check with a qualified healthcare professional before using it regularly.

This recipe is intended as a culinary-style herbal tea for adults, not a medicinal treatment.

Where to Find the Herbs & Supplies

You can find many of these herbs at natural food stores, local herb shops, or online.

I prefer purchasing loose herbs so I can create my own blends and adjust the proportions depending on what I'm making.

If you're just getting started, here are the ingredients and supplies you'll need.

Loose Herbs

Tea-Making Supplies

Affiliate disclosure: As an Amazon Associate, I earn from qualifying purchases. If you purchase through my affiliate links, I may earn a commission at no additional cost to you.

Choose food-grade herbs from reputable suppliers, and make sure any teapot or jar you use is designed to withstand hot water.

Bringing More Intention Into Everyday Self-Care

One of the things I love about working with herbs is that it encourages me to slow down and pay attention to how I'm caring for myself.

Making a cup of tea might seem like a small thing, but these everyday practices can become opportunities to reconnect with ourselves.

That's something we explore often inside the Spirit & Wellness Collective.

Through yoga, natural health education, and Human Design, we learn more about ourselves and explore practical ways to bring greater awareness and intention into everyday life.

If this approach to wellness resonates with you, I'd love to invite you to explore the Collective.

Explore the Spirit & Wellness Collective

And if you make this tea, I'd love to hear what you think! Feel free to share how you enjoyed it or what other herbal blends you'd like to learn about.

With love,
Mallory