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It was 24°F here in South Carolina this morning—brrr! The frost has officially settled in, and with it comes the inevitable wave of sniffles, coughs, and sore throats. We’re deep into cold and flu season, and around here that means one thing: homemade elderberry syrup is flowing, and menthol-eucalyptus balm is never far from reach. (You can usually find both in my shop when stock allows!)

But what if you don’t have anything ready-made on hand?

When I need something fast, comforting, and effective, I always turn to hot herbal teas and grab my tea essentials to make the perfect cup of tea. There’s something so healing about the ritual of brewing—a simple, grounding act that makes you feel cared for before you even take a sip.

🍵 A Comforting Tea for Sore Throats

This gentle herbal tea blend is my go-to when my throat is scratchy, sore, or just needs a little TLC. Each ingredient is intentionally chosen for its soothing, antimicrobial, and warming qualities:

🌿 Sage

A powerful herb traditionally used for sore throats and mouth inflammations. Sage is antibacterial and anti-inflammatory, making it perfect for fighting infection and calming inflamed tissues.

🍬 Licorice Root

Naturally sweet and soothing, licorice root coats irritated mucous membranes and helps reduce inflammation. It’s a classic herbal ally during respiratory illnesses.

🌶 Ginger Root

Warming and invigorating, ginger stimulates circulation and boosts the immune system. It’s great for breaking up congestion and warming you from the inside out.

🌰 Cinnamon Chips

Not only do they add comforting flavor, but cinnamon is also antiviral and antimicrobial, helping the body fight off infection while supporting digestion and blood sugar balance.

Together, these herbs create a warm, soothing infusion that comforts the throat and supports the immune system—all while tasting amazing.

To make it you’ll need:

Add the herbs to your teapot and cover with hot water. Let it steep to 5-10 minutes before straining. Add a little honey and lemon if you’d like. And if you can stand it, a dash of cayenne pepper is really beneficial for soothing the throat and opening the sinuses.

Optional additions:

  • A spoonful of raw honey for extra throat support

  • A slice of lemon for added vitamin C

  • A pinch of cayenne pepper—if you can handle it! It increases circulation and helps clear sinus congestion.

🌿 Where to Learn More

We’ve had a lot of sore throats going around lately, so this is a blend I’ve been sharing often. It’s simple, effective, and full of herbal goodness. If you want more seasonal tea recipes, I highly recommend checking out my friends over at The Herbal Academy—they’re my go-to resource for plant wisdom and seasonal wellness.

Don't have herbs? Shop from Mountain Rose Herbs. Want to learn more about herbalism? Come join me over at the Herbal Academy!

If you tried anything on the blog I would appreciate it so much if you would give it a star review and comment! Also be sure to snap a picture of your creation and share it with me on Instagram and tagging me @elisaingram.

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Love & Wellness,
Elisa

Herbal Courses from beginner to advanced