anti-inflammatory herbal tea infusion

Equipment

• 1 medium stainless steel or ceramic saucepan (avoid reactive aluminum cookware)
• 1 wooden spoon or muddler
• 1 fine-mesh sieve or nut milk bag
• 1 heat-proof glass pitcher or large Mason jar
• Microplane or sharp chef’s knife

Ingredients

Primary Decoction Base (Roots & Hard Spices)

• 4 cups (32 fl oz / 950 ml) filtered water
• 2 inches (approx. 20g) fresh turmeric root, washed and thinly sliced (peeling optional if organic)
• 2 inches (approx. 20g) fresh ginger root, washed and thinly sliced
• 1 cinnamon stick (preferably organic Ceylon cinnamon)
• ½ teaspoon whole black peppercorns, lightly cracked or crushed

Herbal & Aromatic Infusion (Steep Phase)

• 2 fresh rosemary sprigs (approx. 4 inches long)
• 1 fresh lemon , cut into thick slices

Finishing Touches (Optional)

• 1 to 2 tablespoons raw unpasteurized honey or pure maple syrup (adjust to taste)
• ½ teaspoon cold-pressed extra virgin olive oil or unrefined coconut oil (Optional, but highly recommended: healthy fats further enhance curcumin absorption)

Instructions

Step 1: Prepare the Roots & Spices

1. Using a knife or a muddle tool, lightly crush your sliced turmeric and ginger roots on a cutting board to release their internal juices and break down the cellular walls. Lightly crush the whole black peppercorns with the side of a knife.

Step 2: The Roots Decoction Phase (High Heat / Low Simmer)

1. In a medium saucepan, combine the 4 cups of filtered water, sliced turmeric, sliced ginger, Ceylon cinnamon stick, and crushed peppercorns. Bring the mixture to a rolling boil over medium-high heat. Once boiling, reduce the heat to low, cover the pot with a tight-fitting lid, and allow it to simmer gently for 12 to 15 minutes .
2. Pro Tip: Keep the pot tightly covered while simmering. Essential oils from ginger and cinnamon evaporate quickly in open steam; keeping the lid on locks these beneficial oils inside your brew.

Step 3: The Herbal Infusion Phase (Off Heat)

1. Remove the saucepan from the heat source. Uncover the pot carefully and drop in the 2 fresh rosemary sprigs and the fresh lemon slices. Give the mixture a gentle stir with a wooden spoon, cover the pot once again, and allow the infusion to steep undisturbed off the heat for 8 to 10 minutes .

Step 4: Strain & Combine

1. Place a fine-mesh sieve over a heat-proof glass pitcher or large Mason jar. Pour the hot liquid through the strainer to catch all the spent root slices, rosemary stems, and spice fragments. Press down lightly on the solids in the strainer with the back of a spoon to extract every drop of liquid.

Step 5: Sweeten & Enhance Bioavailability

1. Allow the strained tea to cool down slightly for 2–3 minutes so it is no longer piping hot. Stir in the raw honey or maple syrup to taste, along with the optional ½ teaspoon of healthy oil (coconut or olive oil). Stir vigorously until fully combined.

Nutrition

Calories: 22 kcal — · Protein: 0.2 g 0% · Fat: 0.1 g 0% · Carbohydrates: 5.8 g 2% Dietary · Saturated Fat: 0.0 g 0% · Fiber: 0.4 g 1% · Sugar: 4.3 g — Includes Added · Sodium: 6 mg 0%