If you’re tuning into Meghan Markle’s new lifestyle show, you may have noticed her penchant for teas and fresh herbs and thought about stepping up your ho-hum tea game.
There’s just something a little more exciting about brewing tea with fresh herbs. It’s a simple, soothing ritual that transforms everyday ingredients into a gorgeous cup of wellness. Unlike store-bought tea bags, fresh herbs deliver a fuller, brighter flavour—and pack an extra punch of health benefits.
So, whether you grow them on your windowsill, in a sprawling garden in Montecito next to your bee apiary (couldn’t resist!) or you simply pick them up at the market, let’s dive into how to brew fresh-herb tea all year round—and why it’s just as easy as dropping a tea bag into hot water.
The basics of brewing fresh-herb tea
Making fresh-herb tea is as easy as it gets. All you need is hot water and a handful of herbs. Here’s a quick step-by-step guide:
- Pick your herbs: Use about ¼ cup of fresh leaves or sprigs per cup of water. Rinse them well to remove dirt.
- Boil water: Heat water to just before boiling (around 190–200°F). Too hot, and you risk destroying the delicate compounds in your herbs.
- Muddle the herbs: Gently crush the leaves with your fingers or a spoon to release their fragrant oils.
- Steep: Pour hot water over the herbs and cover. Let it steep for 5–10 minutes, depending on how strong you like it. (In case you were wondering, Meghan uses a French press for this step).
- Strain and enjoy: Remove the herbs and sip away. Add raw honey, lemon, or ginger for extra depth.
Now, let’s talk about the hidden health perks of some common fresh herbs.
The health boost in every sip
Fresh herbs do more than make your tea smell amazing and your guests admire your hosting prowess—they deliver real health benefits beyond just their nutrient profile. Here’s how a few favourites work their magic:
Mint: Digestion’s best friend
Fresh mint isn’t just refreshing; it’s a powerhouse for digestion. It relaxes the muscles in your gastrointestinal tract, reducing bloating and cramping. A cup of fresh mint tea after meals can help beat indigestion and even ease symptoms of IBS.
Lemon balm: Nature’s Xanax
Feeling overwhelmed? Lemon balm has been used for centuries to calm nerves and promote better sleep. Studies suggest it increases GABA, a neurotransmitter that helps regulate anxiety. Sipping lemon balm tea in the evening is like a gentle exhale for your nervous system.
Rosemary: Brainpower in a cup
Rosemary tea isn’t just for foodies—it’s for thinkers. This herb improves circulation to the brain, potentially enhancing memory and focus. Research even links rosemary to improved cognitive function in older adults. If you need a mid-afternoon brain boost, consider rosemary tea.
Thyme: The immunity booster
Fresh thyme tea is packed with antimicrobial properties that help fight colds, sore throats, and respiratory issues. It’s loaded with compounds like thymol, which have been shown to combat infections. If you feel a tickle in your throat, a cup of thyme tea might help you kick that cold before it starts.
Basil: The anti-inflammatory hero
Fresh basil isn’t just for pizzas and pesto. It contains eugenol, a compound known for its anti-inflammatory and pain-relieving properties. Whether you’re dealing with joint stiffness or muscle soreness, basil tea could be a natural way to ease discomfort.
Fresh herbs vs. dried: Does it matter?
While dried herbs have their place, fresh herbs retain more volatile oils—the compounds responsible for their flavour and health benefits. The fresher the herb, the more potent the effects. Plus, fresh herbs make a more delicate and nuanced tea.
Last sip
Brewing fresh-herb tea is an easy way to turn your daily cup into a daily wellness habit. Whether you’re looking to soothe digestion, a mental pick-me-up, or to just unwind, nature’s got you—one fresh sprig at a time.
With spring just around the corner, it’s time to start thinking about planting your own herb garden. Here’s a handy guide.
About the Author
Alicia is a journalist and editor in digital and print media specializing in health, nutrition, fitness, and wellness. She was previously the Editorial Director of Clean Eating and Vegetarian Times. Her work has also appeared in Hone Health The Edge, Yoga Journal, Women’s Running, and Oxygen, among others. In addition to being a content creator, she's an ISSA-certified nutritionist, certified personal trainer, and fitness studio owner in Toronto. Alicia loves spreading the word about helpful, science-backed health information, and she can be contacted via her website at aliciamtyler.com.
