Katie Wells of Wellness Mama has published a collection of herbal tea recipes aimed at supporting digestion, sleep, and immune health without caffeine. The post highlights simple, nutrient-rich blends using common herbs like chamomile and mint. These teas offer affordable ways to incorporate wellness into daily routines.
Herbal teas provide a caffeine-free alternative to boost hydration and nutrition, according to Katie Wells, founder of Wellness Mama and author of health books. In a recent post dated December 23, 2025, Wells shares 16 recipes tailored for various needs, from soothing digestion to aiding pregnancy.
One recipe, Iced Dandelion Lime Tea, combines dandelions, raspberry leaf, and stevia for a refreshing nutrient boost, noting dandelions' high vitamin content. Chamomile tea is praised for its calming effects and gentle nature, suitable for sleep and even colicky babies. Mint tea helps with nausea and indigestion, often used in early pregnancy, while acting as an activator to enhance other herbs.
Raspberry leaf stands out as Wells' daily favorite, beneficial for hormone balance, skin health, and uterine strength during pregnancy, with a taste akin to black tea. For sleep, the Sleep Easy Blend mixes chamomile, mint, and catnip, steeped for five minutes in hot water. Lavender tea, blended with mint and optional stevia, promotes relaxation without overpowering flavors.
Other blends include a caffeine-free chai using raspberry leaf and coconut milk, herbal coffee from chicory and dandelion for coffee lovers, and a stomach soother with mint, fennel, and ginger to ease gas and nausea. Pregnancy-specific options like Pregnan-Tea incorporate nettle for vitamin K and report easier labors among users. Postpartum Nursing Mama Tea supports milk supply and digestion.
Seasonal recipes feature Herbal Wassail for holidays, Iced Lavender Peach Tea for summer, Elderberry Tea for cold season, and Cumin, Coriander, and Fennel Tea for constipation relief. Calendula Tea soothes the gut internally. Wells encourages buying herbs in bulk for cost savings and shares reader comments on favorites like rooibos for its antioxidants.
As a certified nutrition consultant and mother of six, Wells draws from personal research to promote these accessible remedies, emphasizing their versatility for hot or iced preparation.
