Sip Smart.
Explore local, seasonal herbs and foods that cool, hydrate, and energize.
Medicine Meal explores the intersection of food and herbs as medicine. The name comes from the Japanese Yakuzen culture, which is about creating delicious, healing meals using traditional Chinese medicine herbs and principles.
Hydration isn’t just about how much water you drink, it’s also about how well your body absorbs fluids and stays nourished on a deeper level. In Traditional Chinese Medicine (TCM), this means supporting your Blood and Heart, especially during the summer when heat and activity can easily dry us out.
Summer is connected to the Heart and the Fire element in TCM. When in balance, it’s a season of joy, connection, and movement. But too much heat, whether from the weather or a busy life, can throw us off. Signs of imbalance might include irritability, restless sleep, brain fog, dry skin, and a kind of thirst that lingers no matter how much water you drink.
To stay healthy and hydrated, TCM recommends foods and herbs that nourish the Blood and Yin, your body’s fluids, and juicy vitality. The tulsi rose tea latte and lemon balm–infused water featured here aren’t only delicious, they support the Heart, nourish the Blood, and promote hydration that truly replenishes from within.
Cooling and Hydrating Herbs and Foods
Beat the summer heat with local, seasonal foods and herbs that cool the body, hydrate deeply, and support natural energy:
- Cucumbers – cooling and hydrating
- Melons – relieve heat and quench thirst
- Lemon Balm and Mint – refreshing and helps release excess heat
- Berries – nourish the Blood and gently boost energy with a subtle sweetness
- Rose – nourish Blood and calm the Heart (emotions)
Enjoy fresh or infused water to stay cool, energized, and well-hydrated all summer.
Fresh Lemon Balm Water
6 servings
Lemon Balm is my go-to garden herb to offset stress and overwhelm. As a nervine herb, it works to heal and balance the nervous system over time. In our modern, fast-paced culture, who doesn’t need that?
Lemon balm is one herb that I recommend people try to grow themselves. The fresh herb is substantially more effective for easing anxiety because it quickly loses its delicate essential oils once dried. And as a member of the mint family, it is easy to grow and will return each year with little fuss.
Preparation:
Fill a pitcher with approximately 6 cups (1.4 L) of cool water and add three 5” sprigs of fresh lemon balm. Set on a kitchen counter and steep at room temperature for 1 to 4 hours. Once ready, you will taste the subtle lemon flavor. The leaves can remain in the pitcher as you drink the infused water. Store in the fridge for 1 to 2 days.
Calm Heart, Cool Mind Tea
Makes a 2-cup batch of loose-leaf tea
This heart-centered herbal tea blend harmonizes the Heart’s Qi and calms anxiety. Tulsi is an adaptogenic herb traditionally used in Ayurvedic medicine, originating from South Asia, that soothes the nervous system. Rose resonates with the Heart energy, the center of emotional processing in Traditional Chinese Medicine (TCM). Milky oat tops and oat straw are traditional herbs to ease stress and emotional strain. This recipe can be simplified based on the herbs you have available.
Ingredients:
1 cup tulsi, dried
1/2 cup rose petals, dried
1/4 cup oat straw, dried
1/8 cup milky oat tops, dried
Preparation:
Blend the herbs and store them in an airtight container, away from heat and moisture, for up to 12 months. To make a cup of tea, place one heaping teaspoon of herbal tea in a teapot for every one cup of water. Pour simmering water over herbs and cover. Steep for 10 minutes. Strain and drink immediately.
Tulsi Tea Latte
Makes 2 servings
A satisfying recipe for both tea and coffee drinkers, this tea latte uses the Calm Heart, Cool Mind Herbal Tea recipe to the left. Delicious and fun recipes like this are my favorite way to incorporate herbal medicine into daily life. Keeping the medicine interesting is key for enjoyment and consistency in taking herbs.
Ingredients:
2 tsp Calm Heart, Cool Mind herbal tea blend
1 tsp lemon verbena, dried
1 cup (240 ml) milk or milk alternative
1 tsp honey or sweetener, optional
Sprinkle of cinnamon
Preparation:
Place two heaping teaspoons of herbal tea in a teapot and pour 1 cup (240 ml) of simmering water (200°F [93 °C]) over the tea blend. Cover and steep for 10 minutes. Blend milk and honey in a frother or high-speed blender for 10 seconds. Divide tea into two mugs and top each with frothed milk.
Recipes and text excerpted from Asian American Herbalism: Traditional and Modern Healing Practices for Everyday Wellness by Erin Masako Wilkins. Published by Princeton Architectural Press, owned by Chronicle Books. Copyright © 2023 by Erin Masako Wilkins.
Disclaimer: Be sure to identify plants properly when foraging for wild plants. Exercise caution and seek guidance from experienced foragers. Consult a qualified healthcare professional before taking new herbal supplements or changing your diet, especially if you are pregnant, nursing, immunocompromised, or on medication. As always, seek outside help if something doesn’t feel right for you.