A summer lunch is incomplete without a large jug of iced tea. While the traditional lemon version is scrumptious, why not try some healthy, home-grown flavours?
Chamomile
This sweet-scented herb is well known for its relaxing properties. Taken orally, it helps ease tension and colic, encourages a good night’s sleep and digestion, and relieves nausea.
Growing
Chamomile likes a sunny spot (but adapts to partial shade) and light, well-drained, moist soil. Sow seeds in autumn, but do not cover, as they need light to germinate. Keep well watered during dry weather.
Hibiscus
Hibiscus flowers provide a showy display. With a tart, fruity flavour, they have an almost citrus-like after taste — unsurprising, as they are high in vitamin C and antioxidants. Hibiscus boost the immune system and protect against cellular damage. They improve blood flow and circulation, strengthening blood vessels and reducing high blood pressure.
Growing
Hibiscus are frost tender and need a sheltered position in full sun, with moist, rich, well-drained soil. They come in a range of tropical colours, from pink to scarlet, and flower almost all summer long.
Nettle
Nettle leaves and flowers are rich in vitamins and minerals. Nettle is a gentle diuretic and liver cleanser, ridding the body of toxins. It also stimulates the lymphatic system, helping to cleanse the kidneys. With a fresh, “green” taste, it pairs well with peppermint and chamomile.
Growing
Nettles grow in any soil and prefer semi-shade. They spread easily and can become invasive if not cut back regularly. In late autumn, cut the plants to the ground and mulch lightly.
Peppermint
There’s a good reason after-dinner mints are offered. One of mint’s main benefits is as a soothing digestive, particularly peppermint.
It’s an antispasmodic, relaxing colon muscles and the digestive tract, and stimulating bile. It effectively treats indigestion, stomach cramps, flatulence, heartburn and nausea.
Growing
Peppermint spreads quickly and is best contained in pots. It likes full sun and plenty of water. If it dies back in winter, it will pop up again in spring.
Holy basil
A member of the mint family, holy basil has been used in Ayurvedic medicine for centuries. High in antioxidants, it’s an effective adaptogenic herb, helping balance the body and strengthen the immune system. It has a peppery flavour, adding a spicy touch to a brew.
Growing
Full sun and fertile, well-drained soil will ensure it grows into a large, bushy plant with plenty of aromatic leaves. In warmer areas it grows as a perennial, but in frost areas it must be protected.
Roses
Rose petals are cooling for the body, with plenty of vitamin C. Strong-scented ones add a blissful fragrance to an iced tea. Make sure no toxic pesticides have been used.
Growing
Climbing roses do well on archways at the entrance to vegetable gardens as they attract beneficial insects. If you plan to combine them with beans or cucumbers, choose a smaller rose such as My Granny. Garlic and chives are good companions to roses, protecting them from aphids.
The basic brew
You can use fresh herbs, but rather dry them and store in an airtight container to use year-round.
- Add 1 litre of boiling water to four tea bags in a large jug and leave to steep for 5 minutes.
- Remove the tea bags. Add 12 teaspoons of dried herbs, cover and leave to steep overnight.
- Strain and sweeten to taste with honey.
- Keep refrigerated and serve with ice, fresh herbs and sliced lemon.
Jane’s Delicious A-Z of Herbs. Jane Griffiths. Sunbird Publishers www.janesdeliciousshop.co.za
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