Good choices to plant in your herbal garden—and why to plant them

ILLUSTRATIONS BY RAMIAH CHU

If you are as obsessed with tea as my daughter is, you might consider growing some of your own herbs to build up your tea stash. Here is a list of several plants that are both pollinator friendly and medicinal that we are experimenting with in our garden.

Roses aren’t just beautiful fragrant flowers; rose petals and rose hips both make a great tea. Both the petals and the hips have antioxidants and antimicrobial properties and can be beneficial in reducing inflammation. Rose tea can also be helpful for skin health. Rose petals can be added to a black or green tea as a flavoring, or brewed alone with a slightly longer steep time.

An essential culinary herb, thyme is good for more than simply seasoning your favorite soup or pasta. It can be brewed from fresh or dried leaves, using boiling water and a 5- to 8-minute steep. Thyme has antibacterial and antispasmodic properties and has been shown to improve internal microbial flora, support digestion and aid in liver detoxification.

Calendula is another flowering plant from which tea is made by steeping the dried flowers in boiling water. While the tea is slightly bitter, the benefits make it worth drinking. In studies, calendula has been shown to reduce inflammation and oxidative stress. It also may have antimicrobial, antifungal and other antioxidant properties.

Mullein has been used for centuries as a respiratory aid. Tea made from the leaves of this flowering plant has a soft, sweet flavor similar to peppermint. To brew, steep dried leaves in hot water for 10–15 minutes. Strain and enjoy.

Bergamot (aka bee balm) is wonderful for pollinators, and all of the above-ground parts of the plant are edible. Earl Grey is made with black tea and bergamot, but the citrusy flower can also be made into a simple herbal tea. The plant is said to have anxiety-reducing properties and provide digestive, respiratory and cardiovascular support. Flowers or leaves can be used to create either hot or cold brew and make a beautiful blooming tea.

Lemon balm has been used for centuries as a medicinal tea, historically used to treat infections and illnesses. In the modern day it has been shown to calm the nervous system, improve mood and aid in digestion. Take a cup at night as a sleep aid or combine with your own selection of herbs for a morning brew.

Passionflower is a popular butterfly- attracting plant.Used in tea, the dried flowers provide antioxidants, methylated phenols and flavonoids which, according to some studies, could increase gamma-aminobutyric acid (GABA) in the brain that can calm the nervous system. Passionflower tea is known to have a rich, deep floral flavor with a sweet aftertaste.

If you enjoy the fragrance of lavender in the late spring, you may rather appreciate the floral flavor in a tea as well. Dried lavender is quite strong, so it is often blended with a black tea or other herbs like chamomile, calendula and roses. Benefits can include easing anxiety, inviting sleep, boosting the immune system, easing menstrual pain and potentially reducing pain of headaches and migraine.

Unlike the chamomile, echinacea tea is made from the dried root of this lovely flower. While this tea can have great anti-inflammatory and antibacterial effects, it has strong chemical compounds and should be consumed with some caution. People with autoimmune disorders, HIV or who are pregnant or nursing should avoid this tea.

Fennel tea is made by brewing the crushed seeds of the fennel plant. It’s packed full of antioxidants, amino acids and vitamins and has been shown to have numerous health benefits, including aiding digestion, assisting in rebuilding damaged tissue in the stomach and potentially treating respiratory issues such as coughs. It has also been shown to help alleviate menstrual cramps and can be used as an immune booster. One note of caution: If one has allergies to carrots, there may also be a reaction to fennel.

Did you know that ginger can be grown in Southern California? Ginger is an easy tea additive and has many health benefits, including immune and digestive support. Ginger may also support folks with Type 2 diabetes and help prevent cardiovascular issues. Simply add to your favorite tea, or steep alone for a fresh mildly spicy herbal tea.

Stinging nettle was used in many ancient cultures as food and medicine. It is very high in minerals and vitamins, including A and D. It is best to pick young leaves and use caution to avoid their stinging properties. To make the tea, use about 1 cup of leaves to 2 cups of boiling water and steep. Strain into a cup, making sure none of the nettles get through.

Mint tea is easy and delicious. Simply steep some leaves in hot water for 6–8 minutes. It should come as no surprise that mint has antibacterial and anti-inflammatory properties and may help ease tension headaches, aid digestion and improve mood.

Tulsi tea, made from fresh or dried leaves of the holy basil plant steeped in boiling water, is commonly used in Ayurvedic practices as a powerful adaptogen with many uses. According to studies, tulsi contains compounds that include camphene and camphor that can help open airways, and high levels of vitamin K, A and C that are beneficial to brain health and digestion.

If you like rosemary in your food, it might be time to try it as a fresh, pine-flavored tea. Like many other herbs, rosemary has been used medicinally for centuries to aid digestion, increase blood circulation, improve immune health and boost cardiovascular health.

A bitter and unpleasant-smelling member of the mint family, motherwort is a prickly bush with purple or pink furry flowers. To make the tea, steep the dried flowering tops in a covered container for 20 minutes. Take only 1–3 ounces per day as a wellness practice.

Well-known as a calming and soothing tea, dried chamomile flowers have been used medicinally since ancient times. Its benefits are extensive due to its anti-inflammatory, anticoagulant and antibacterial properties. Pair your tea with a little honey for a nice floral nightcap.

If you are a DIYer, meadowsweet is a plant that belongs in your garden. Historically used as a diuretic, the light and earthy tea is made from the clustering white flowers. The flowers have also been used to flavor mead, so that might be worth adding to the list!

A few more herbs worth consideration: stevia, hibiscus, lemon verbena, dandelion

• Many of the herbs mentioned here are from plants that can be allergens in some people. If you have specific ragweed or pollen allergies, use herbal teas with some caution.

TIPS FOR GROWING TEAS

Most herbs have some sort of healing properties so you can create a garden that is perfectly suited to your own sensibilities. Spend a little time researching your favorite herbs before planting.

When harvesting your herbs, try to cut them in the morning when they are at peak freshness and flavor.

Throughout the growing season, harvest and dry your herbs and store them in sealed jars to brew fresh teas all year long.

For brewing, use boiling water and watch the steeping times. Oversteeping can lead to more bitterness with herbs.

Don’t have space? No problem! Try growing vertically indoors or out. Herbs do very well in pots, too, so a small area can be perfect for your tea garden.