Fresh Roasted Coffee LLC

Autumn's Brews: Warming Teas for Cold & Flu Season

FRC Team Member

Monday, September 30, 2024

— Updated October 04, 2024

As the crisp autumn air settles in, our bodies often crave warmth and comfort. Fall also marks the start of cold and flu season, so boosting your immune system becomes a priority this time of year. A great way to stay healthy and cozy is by sipping on warming herbal teas. Not only do these teas soothe the body, but they can also have wellness supporting benefits. In this article, we’ll guide you through how to prepare a variety of immune-boosting herbal teas perfect for fall.


Why Use Herbals in Warming Teas? 

A white mug of tea surrounded by cinnamon sticks, star anise, cardamon, ginger root, lime, and mint

Herbal teas are made from a variety of plants, including herbs, spices, and botanicals, each offering unique health benefits. Many herbs used in these teas contain antioxidants, vitamins, and minerals that can help fortify the immune system. Plus, the warmth from the tea itself helps to soothe the throat, clear sinuses, and keep the body hydrated.


Key Immune Boosting Ingredients for Fall Teas 

To create the perfect immune-boosting tea, you'll want to use ingredients with natural healing properties. Here are a few go to herbs and spices for fall:

  • Ginger Root: Known for its anti-inflammatory and antioxidant properties, ginger may aid in fighting infections and warming up your body from the inside


  • Turmeric: This vibrant spice contains curcumin, which has strong anti-inflammatory and antioxidant effects.


  • Echinacea: Commonly used to prevent and treat colds, echinacea may reduce the duration of illnesses and offer a boost to your immune system.


  • Elderberry: Elderberries are packed with antioxidants and vitamins that help strengthen the immune system.


  • Licorice Root: With its antiviral properties, licorice root can soothe sore throats and help fight off respiratory infections.


  • Peppermint: It's not only refreshing but also has decongestant properties, making it great for colds and allergies.






Three images sitting on top of one another - the first is of ginger root - whole, sliced and a glass bowl of ground ginger. Directly below there is an image of elderberries in a glass bowl and dark purple elderberry syrup in a glass bottle. Directly below that there is an image of bundled licorice root sticks and a brewed cup of licorice root tea sitting on a 1 inch thick slice of wood.

3 Easy Immune-Boosting Recipes 

Ginger & Turmeric Immunity Tea

This golden tea is packed with anti-inflammatory ingredients to keep your immune system strong!

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1. Bring water to boil in a small pot.

2. Add ginger and turmeric to a filter bag, then reduce the heat and simmer for 10-15 minutes.

3. Remove from heat, strain, and stir in honey and lemon juice for added flavor and immune support.

A brewed cup of ginger tea with a bowl of dried ginger root

Cinnamon & Echinacea Herbal Brew

A comforting tea that's perfect for chilly fall afternoons, offering warmth and immune boosting benefits.


  • 1 cinnamon stick

  • 2 tbsp Positively Botanicals' Echinacea

  • 1 tbsp honey

  • 2 cups of water

1. Boil water and add the cinnamon sticks. Let simmer for 10 minutes to release its warming properties

2. Turn off heat, add echinacea to your filter bag. Cover and let steep for another 10 minutes

3. Strain and sweeten with honey. Enjoy while hot!

A glass teapot and two glass mugs of Echinacea tea, and a glass of water with a fresh echinacea blossom.

Elderberry & Licorice Root Tea

This tea provides immune support thanks to elderberries, which are known to ward off colds & flu.

1. In a saucepan, bring water to a boil. Add elderberries and licorice root to your filter bag and add to water.

2. Reduce heat and let the mixture simmer for 15-20 minutes.

3. Turn off the heat and add the peppermint, allowing it to steep for 5 more minutes.

4. Strain and drink warm.

A glass cup of brewed elderberry tea on a wooden countertop

Tips For Making The Perfect Tea 

  • Use Organic Ingredients When Possible: Using organic herbs and botanicals will ensure that your body is getting all the benefits of the natural ingredients, without any traces of chemicals or artificial additives that could be harmful to your body.

  • Sweeten Naturally: Honey, especially raw honey, not only adds sweetness but also provides its own antibacterial and immune-boosting properties. Stevia is also a great way to sweeten your warming teas naturally. 

  • Be Patient With Steeping: To get the most of your herbs and spices, give them enought ime to release their full flavor and benefits - typically around 10-15 minutes. 

  • Drink Regularly: To really boost your immune system, make these teas a regular part of your daily routine throughout the fall season.

A brewed cup of tea on a wooden table surround by dried leaves and cinnamon sticks

A Few Final Thoughts 

As the leaves change and the temperature drops, there's no better time to cozy up with a cup of herbal tea. By incorporating immune-boosting herbs and spices, you'll not only enjoy the warmth and comfort but also help your body stay strong and healthy through the colder months. Whether you're brewing up a cup of ginger and turmeric tea to fight inflammation or sipping on elderberry tea to prevent colds, these recipes will be your secret weapon for staying well this fall. 


Stay warm, stay healthy, and happy sipping!

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