Make Your Own Sore Throat Tea Blend

Take care of that winter cold with this DIY soothing herbal tea recipe.

I’ve been a tea drinker since I was a little girl and my mother would wake me up each morning before school with a cup of English Breakfast or Orange Pekoe with milk and sugar. Hot tea has been my caffeine-fix-of-choice and go-to comfort food ever since. Nothing beats a cup of tea for that midday work lag or to warm up on a cold winter morning. I have several cups every morning for breakfast, a cup at work, one when I get home and one at night. Wait, that's a lot of tea!

Hot Tea

Hot Tea

Herbal teas are the focus of the new book Healing Herbal Teas.

©Photography by © Charity Burggraaf, from Healing Herbal Teas.

Photography by © Charity Burggraaf, from Healing Herbal Teas.

Tea is my souvenir of choice when traveling (and the tins are great for other uses—twine-keeper in my garden shed, cookie gift box at Christmas) and a gentle way to get a shot of caffeine without the harsher effects of coffee.

My son has inherited my love of tea, though he drinks his straight and prefers peppermint and green tea. He’s inspired me to branch out too, seeking out more exotic varieties outside my usual black tea comfort zone like the fantastic line of British Pukka herbal teas (licorice and cinnamon is my favorite) and Stash Raspberry Hibiscus. I've also started drinking these herbal teas plain, the better to appreciate their nuanced flavor.

But there is a whole world of tea out there I haven’t explored, treated in Sarah Farr’s fascinating book of DIY herbal tea blends, Healing Herbal Teas: Learn to Blend 101 Specially Formulated Teas for Stress Management, Common Ailments, Seasonal Health and Immune Support, including this recipe Farr shared with Made+Remade for a soothing tea you can blend yourself for any lingering winter colds: 

Healing Herbal Teas Book

Healing Herbal Teas Book

Photography by © Charity Burggraaf, from Healing Herbal Teas , © by Sarah Farr, used with permission from Storey Publishing.

©Photography by © Charity Burggraaf from Healing Herbal Teas

Photography by © Charity Burggraaf from Healing Herbal Teas

Sore Throat Soother

Courtesy of Healing Herbal Teas, © by Sarah Farr, used with permission from Storey Publishing.

We crave sweet, soft, slippery textures when we have a sore throat because we desperately need to coat the throat with cooling mucopolysaccharides. An inflamed, chapped throat is one of the most uncomfortable sensations, and this tea helps cool inflamed tissues, alleviate infection, and reduce burning associated with a cough and sore throat.

Beware: this tea can be very sweet and strong if you do not actually have a cold. If you do have one, it is extremely soothing.


  • 4 parts rose hips
  • 3 parts cinnamon
  • 2 parts licorice root
  • 2 parts wild cherry bark
  • 2 parts marshmallow root
  • 2 parts fennel
  • 1 (1-inch) piece of fresh ginger, grated, per cup (optional)


Pour 1.5 cups hot water over 1 tablespoon tea. Steep for 10 to
15 minutes. To maximize the benefits of the marshmallow root you can also make a lukewarm infusion by pouring 1.5 cups warm to hot tap water over 1 tablespoon tea. Steep for 20 minutes.

Taste: sweet, licorice

Herbal actions: demulcent, expectorant, cough suppressant

Systems affected: respiratory, mucous membranes

Editor’s note: You can find these ingredients online at Mountain Rose Herbs or at Amazon, GNC and Walgreens in the health and wellness section. 

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