Nettle and Mint Tea

Start to Finish: 10 minutes

Servings: 2

Stinging nettle leaf is a traditional source of nonheme iron. Pairing the brewed tea with fresh lemon adds vitamin C that helps the body absorb iron.

Some herbal teas and supplements can sometimes affect blood clotting, and nettle leaf can also interact with some medications. Check with your physician, hematologist, or pharmacist prior to consuming nettle leaf or any new herbal product or supplement.

Ingredients

• 2 tablespoons dried stinging nettle leaf (food-grade, from a reputable herbal supplier)
• 1 tablespoon fresh mint leaves (or 1 teaspoon dried mint, single-ingredient)
• 2 cups filtered water
• 1 tablespoon fresh lemon juice (to serve)
• 1 teaspoon pure honey per cup (optional, to sweeten)

Instructions

1. Measure 2 cups of filtered water into a small saucepan and bring to a full boil over medium-high heat.
2. While the water heats, measure 2 tablespoons of dried stinging nettle leaf into a fine-mesh tea strainer, a reusable muslin tea bag, or a heatproof teapot with an infuser basket. Handle dried nettle with clean, dry hands — while the sting of fresh nettles is neutralized by drying, it is best to avoid prolonged contact with the leaves as a precaution.
3. Add the fresh or dried mint to the same strainer or infuser along with the nettle.
4. Once the water reaches a full boil, remove the saucepan from the heat and allow it to sit for 30 seconds.
5. Pour the hot water slowly over the nettle and mint in the infuser, or if using a saucepan, pour the hot water into a heatproof teapot or large heatproof measuring cup containing the strainer.
6. Allow the tea to steep for 5 to 7 minutes. A longer steep produces a stronger, more mineral-forward flavor and a deeper green color. A shorter steep of 5 minutes produces a lighter, more delicate brew.
7. Remove the strainer or infuser from the tea and discard the spent herbs.
8. Pour the brewed tea evenly between 2 mugs.
9. Add ½ tablespoon of fresh lemon juice to each mug and stir gently.
10. If desired, stir 1 teaspoon of pure honey into each mug until dissolved.
11. Serve warm and drink promptly. Allow the tea to cool to a comfortable temperature before drinking.

Nutritional information (per serving, with honey): Calories: 20 | Protein: 0 grams | Carbohydrates: 5 grams | Fiber: 0 grams | Fat: 0 grams | Sodium: 5 milligrams

Suitable for: Caffeine-free diet, dairy-free diet, egg-free diet, gluten-free diet, hemophilia-supportive diet, low-sodium diet, vegan diet (without honey), vegetarian diet

References

1. Iron — National Institutes of Health Office of Dietary Supplements
2. Bleeding Disorders and Vitamins, Herbals, and Supplements — University of Iowa Health Care

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