Quenching a summer thirst calls for a tall, cold beverage—and what better way to satisfy that thirst than with cool drinks made from herbs and spices that are chock-full of powerful phytochemicals, plant-based chemicals that have a variety of health benefits? To brew summer drinks with herbs and spices, our editors spoke with James Duke, PhD, a botanist and former USDA researcher, who is the author of numerous books, including The Green Pharmacy Guide to Healing Foods. He advises using organic herbs and spices whenever possible. And of course, since the compounds in some botanicals may interact with your medications, get your doctor’s OK before making these recipes. Then drink up!

Weekend Warriors Joint Tea

This refreshing tea is perfect after a long day of activity when your muscles feel stiff from exertion.

Why: Three of the herbs in this drink—turmeric, ginger and cardamom—produce an anti-inflammatory effect. The black pepper and cayenne help synergize the benefit of the anti-inflammatory herbs.

  • 6 cardamom pods, cracked
  • 1 Tablespoon chopped fresh turmeric or ¼ teaspoon ground dried turmeric (note that fresh tastes best)
  • 1 Tablespoon chopped fresh ginger
  • ¼ teaspoon whole black peppercorns
  • Ground cayenne pepper
  • 1 cup pineapple juice, chilled
  • 2 mint sprigs for garnish, optional

In a pot, combine the first four ingredients with 2 cups of water. Cover and bring to a boil, then set aside and steep for 20 minutes. Using a strainer, pour the tea into a jar and chill. Before serving, add cayenne pepper to taste. Divide the tea between two ice-filled glasses. Add half the pineapple juice to each. If desired, garnish with mint sprigs. Serves 2.

DigestAde

If you ate too much at a barbecue or a picnic and your stomach needs calming, this cool drink can help.

Why: The herbs in this drink—caraway, fennel and peppermint—have a carminative effect, which means that they help to relieve gas and settle an upset stomach.

  • 1 Tablespoon chopped lemongrass or 1 handful fresh lemon balm leaves
  • 1 teaspoon caraway seeds
  • 1 teaspoon fennel seeds
  • 1 handful fresh peppermint leaves
  • 1 handful fresh or 1 Tablespoon dried chamomile flowers

Optional: 1 licorice tea bag or stevia. Licorice adds digestive benefits along with sweetness. Licorice tea is unlikely to raise blood pressure, but those with hypertension should use with caution.

  • 2 sprigs peppermint for garnish, optional.

Note that you can replace the fresh peppermint and dried chamomile with a peppermint and a chamomile tea bag.

In a pot, combine the lemongrass, caraway, fennel, peppermint and chamomile with 2 cups of filtered water. Cover and bring to a boil. Add the licorice tea bag (if using). Cover and set pot aside to steep for 20 minutes. Remove the tea bag. Using a strainer, pour the tea into a jar and chill. (If not using a licorice tea bag, add stevia, if desired.) Divide the chilled tea between two ice-filled glasses and serve, garnished with mint sprigs, if desired. Serves 2.

Thirst Quencher

After a hot summer day, reach for this thirst-quenching, electrolyte-laden drink.

Why: Known as “Haymaker’s Punch,” this summer drink has been a longtime favorite of American farmers, who drank it while working in the hot sun. It serves a similar purpose as commercially made sports drinks, thanks to the potassium and magnesium in molasses. The tangy apple cider vinegar makes you want to drink lots of it, plus ginger’s antinausea effect enables you to drink copious amounts without upsetting your stomach. It looks like iced coffee… and is tastiest served chilled, without ice.

  • ¼ cup apple cider vinegar
  • ¼ cup honey
  • 2 Tablespoons unsulphured molasses
  • 1 Tablespoon lemon juice
  • 1 teaspoon ground ginger

In a pot, combine the first three ingredients with 4 cups of cold water. Warm just until the honey dissolves. Mix in the lemon juice and ginger. Chill well. Serve in a chilled glass. Serves 4.