Cheap and Easy Herbal Teas with Amazing Benefits

Beautiful herbs & spices

It was only recently that I found out that there's so much potential in my spice cabinet that goes beyond cooking. One of my friends, who recently started breastfeeding, told me about this little experiment she was doing with fenugreek seeds, steeped as a tea. It is told that fenugreek consumption can help boosting milk production, but it also makes your sweat smell slightly maple syrup-like. This got me intrigued.

A little disclaimer beforehand, I am not here to claim any knowledge as my own. I am aware that knowledge on the effects of herbs and spices on the body are long-known through disciplines such as Ayurveda, Chinese medicine and Indigenous knowledge. The knowledge I share on this platform is meant as a homage to these longstanding arts and wisdoms, and the communities from which they originate deserve full credit for passing these on from generation to generation, so the knowledge would not get lost.

Understanding the Ingredients: Spices and Their Benefits

So the first spice that hooked me was fenugreek. It turns out they’re absolute powerhouses for blood sugar regulation. Multiple clinical trials show they lower fasting glucose, improve insulin sensitivity, and reduce HbA1c in people with type 2 diabetes (1)

Then came star anise, this beautifully fragrant compound used in mulled wine. In one study with high-fat-diet rats, star anise tea reduced oxidative stress and weight gain and improved cholesterol (2). Just make sure you're using true star anise (Illicium verum), not the toxic Japanese variety!

Cloves followed. They're not everybody's favourite, but the warming flavour hits very close to home for me. And boy, did these turn out to be potent! They’re rich in eugenol — one of the most potent antioxidant compounds found in spices. It’s antimicrobial, anti-inflammatory, and basically the spice equivalent of a warm hug for your cells (3).

After looking into clove, someone told me they're great with hibiscus. I was never much for the sour teas, but this really got me to reconsider that. Hibiscus tea is basically ruby-red medicine in a cup. A randomised trial found it lowered systolic blood pressure by about 7 mmHg in pre-hypertensive adults within 6 weeks (4), and a meta-analysis showed it modestly reduced LDL cholesterol, too (5). It’s also packed with anthocyanins, which is the same pigment that makes berries so powerful.

That's when I really nerded out on this and dove into cinnamon, fennel, oregano, lavender, raw cacao, chamomile to add to the rotation. Cinnamon for its insulin-sensitizing warmth (6). Fennel for hormone balance and digestion (7). Oregano for when I felt run-down and bloated (8). Lavender and chamomile for evenings or anxious moments (9, 10). Cacao for circulation and mood (Check out the Hot Chocolate I did!).

And so, my spice cabinet gained a new function: A treasure chest full of functional goodness for cheap yet wholesome teas and tonics (I consider myself world champion in brewing a pot of tea and forgetting about it, leaving me with cold, very strong elixirs).

Five Teas You Can Make Based on What Your Body Needs

Though the science is there to back up some health claims, please don't consider these tea recipes to be medicinal advice. I am not a doctor and one should always consult with their healthcare professional, when looking to introduce new things into their diet. So instead of thinking of these as “health teas,” I think of them as different moods I can choose depending on the day.

These are the blends I turn to most often. Steep each of them for about 5 minutes.

When I Need Steadier Energy

This was the first blend I made and continues to be my go-to. It’s gently sweet from the fenugreek, floral from the hibiscus, and warming from the cinnamon. It helps keep my blood sugar (and therefore my mood) stable.

How to make it:
½ tsp fenugreek seeds
¼ tsp cinnamon
1 tsp hibiscus petals
5-8 whole cloves

When My Hormones Feel a Little Loud

This one feels like a deep breath. Fennel and star anise bring that subtle licorice note, with clove adding warmth. Fennel is rich in phytoestrogens that gently support estrogen metabolism — great for mid-cycle, PMS, or the luteal phase.

How to make it:
½ tsp fennel seed
¼ tsp star anise (true star anise only!)
5-8 whole cloves

When My Digestion Needs Help

This blend is my go-to after heavy meals or when my stomach feels tight. Fennel and star anise are classic carminatives, while oregano adds antimicrobial support for the gut.

How to make it:
½ tsp fennel
¼ tsp star anise
¼ tsp oregano

When I Need to Slow Down

This is the tea I make when I’m craving softness. Chamomile’s apigenin helps calm the nervous system, lavender lowers cortisol, and cacao makes the whole thing taste like a floral hot cocoa.

How to make it:
1 tbsp chamomile
½ tsp lavender
A pinch of cacao nibs (optional but heavenly)
NOTE: cacao does contain a little bit of natural caffeine. If you're very sensitive to caffeine, skip this ingredient in the evening. You can swap for fresh ginger for a more spicy, warming kick.

You can easily mix and match these ingredients to your heart's desire and see which flavour combinations work for you. Always listen to your body when drinking spice teas like these, and start out with just a single cup or two, instead of drinking a whole pot right our the gates, as this could cause some digestive discomfort.

I hope you enjoy playing around with these. I am happy you are here :)