We’re hearing that this winter could be a nasty one for colds and flus in U.S., with the flu season starting early and hitting hard. There is plenty you can do to protect your health and the health of those you love, especially getting vaccinated, washing your hands, and wearing a mask in crowded locations.

Of course, what you put in your body can help boost your immune system and reduce inflammation, too. Foods and drinks full of vitamins C and D, zinc and other key ingredients may an excellent supplement to the flu-avoiding basics listed above.

That’s why tea is a cold and flu season staple. A hot cup can help you feel better when seasonal ailments strike, clearing up the sniffles with steam and coating that scratchy throat with honey or agave. The right brew can also help keep you well before the first sneeze hits.

The key ingredients

The ingredients in this tea recipe are heavy hitters when it comes to fighting inflammation and reducing the length and severity of colds and flus.

Green tea and peppermint are anti-inflammatory and anti-viral. Plus they taste great! Echinacea has a long and researched wellness history. According to the National Library of Medicine, “Echinacea decreased the odds of developing the common cold by 58% and the duration of a cold by 1.4 days.”

Likewise, vitamins C and D reduce inflammation and decrease the strength and length of colds. Lemon adds the vitamin C here along with flavor. Vitamin D is hard to get from plant sources other than mushrooms, so if you have some drops, we recommend those here. But they’re optional.

Finally, honey or agave add sweetness and a soothing throat coat.

As always, play around with the ingredients to make this recipe your own!

Gather your ingredients

To make 2 cups of hot Be Well tea

• 5 oz dried green tea (We love Dona brand, but you can use your favorite)

• 3 oz of dried peppermint*

• 2 tbsp dried echinacea

• 1 lemon, sliced

• 2 tbsp of honey or agave

• Optional: 2 drops of liquid vitamin D

Brew up your tea

• Bring 12 oz of water to a boil in a kettle

• Divide the green tea, peppermint and echinacea into two reusable tea filters and place inside two mugs

• Once the water comes to a boil, pour over the filters to fill the mugs almost to the top

• If using, add one drop of vitamin D to each cup and stir

• Let steep for 5 minutes

• Remove the infusion bags, add 1tbsp of honey or agave to each to cup (or add the amount you prefer) and stir to dissolve

• Add 2-3 lemon slices per cup and stir

• Allow to cool another 3-5 minutes

• Sip slowly, being sure to inhale the steam

We hope you stay warm, cozy and well this winter. Here’s to your health!

*Dried peppermint is not the same as dried mint, which comes from a different plant. If you can’t find dried peppermint, you can use peppermint tea blends instead, and cut out the tea in this recipe. Just read the label to make sure you’re getting peppermint!