steeping the perfect tea

Tea. The worldwide phenomenon that many claim dates back to roughly 2730 B.C. in ancient China. Whether we know the exact origin of tea or not, no one can deny that tea has been widely made, consumed, loved, and passed down through the generations for a very long time — and with good reason. The abundant benefits of tea are used by many to achieve healthier weight loss, sleep, pain, and energy levels. They even assist in the healing of ailments such as cardiovascular and degenerative diseases, several cancers, diabetes, and arthritis, all of which is thanks to their polyphenols, caffeine, fats, amino acids, and other such helpful ingredients. So with tea being so healthy and delicious, it makes sense that recipes may be necessary — however simple they are — to make the best, most impactful cup. And here we are!

Below I’ve done my best to compile the best temperatures, steep times, flavor pairings, and many other things about an assortment of teas for your convenience and for mine. Together we can make the best teas for the healthier us, all while enjoying the beautiful planet God made for us.

(Note: for reference, an 8oz cup of black, light-roast coffee has ~180mg of caffeine, a black, medium-roast has ~150mg, and a black, dark-roast has ~95mg)

Black

Times: 3-5 minutes
Temps: 200-210°F, 93-98°C
Benefits: anxiety, weight loss, headache, raises low blood pressure
Caffeine: 40-60mg per 8oz
Fixins: ice, milk, lemon, vanilla
Ingredients: camellia sinensis leaves

Chai

Times: 3-5 minutes
Temps: 200-215°F, 93-102°C
Benefits: boosts immune system, fights inflammation, colds
Caffeine: 40-60mg per 8oz
Fixins: ice, milk, vanilla
Ingredients: camellia sinensis leaves, cardamom, ginger, black pepper, cloves, cinnamon. Some may also contain fennel, anise, licorice

Chamomile

Times: 4-6 minutes
Temps: 210-215°F, 98-102°C
Benefits: boosts sleep, headache, bloating, anxiety, diarrhea, anxiety
Caffeine: None
Fixins: orange, lavender
Ingredients: matricaria recutita flowers or chamaemelum nobile flowers

Dandelion

Times: 5-10 minutes
Temps: 210-225°F, 98-107°C
Benefits: promotes heart and liver health
Caffeine: None
Fixins: None
Ingredients: taraxacum leaves or roots

Darjeeling

Times: 2-4 minutes
Temps: 205-210°F, 96-98°C
Benefits: lowers cholesterol, reduces risk of heart attack, boosts cardiovasular function, acne
Caffeine: 40-60mg per 8oz
Fixins: chamomile, rose, orange, lemon
Ingredients: camellia sinensis leaves

Earl Grey

Times: 3-5 minutes
Temps: 200-215°F, 93-102°C
Benefits: oral care, digestion, stress relief, weight loss, boosts immune system
Caffeine: 60-90mg per 8oz
Fixins: lemon, orange
Ingredients: camellia sinensis leaves, bergamot oil

Elderflower

Times: 8-10 minutes
Temps: 200-215°F, 93-102°C
Benefits: cold, flu, constipation, boosts immune system
Caffeine: None
Fixins: ice, lemon
Ingredients: sambucus nigra flowers

Fruit

Times: 4-5 minutes
Temps: 205-210°F, 96-98°C
Caffeine: None
Fixins: lemon

Ginger

Times: 10-12 minutes
Temps: 200-215°F, 93-102°C
Benefits: bloating, colds, nausea, sore throat, PMS, dizziness
Caffeine: None
Fixins: lemon
Ingredients: zingiber officinale root

Green

Times: 2-4 minutes
Temps: 170-180°F, 77-82°C
Benefits: bloating, allergies, acne, weight loss, lowers cholesterol and blood pressure
Caffeine: 23-35mg per 8oz
Fixins: lemon, mint, jasmine
Ingredients: camellia sinensis leaves and buds

Hibiscus

Times: 5-7 minutes
Temps: 210-225°F, 98-107°C
Benefits: helps with high blood pressure and respitory diseases
Caffeine: None
Fixins: ice, blackberry, vanilla, blueberry
Ingredients: hibiscus sabdariffa flowers

Jasmine

Times: 2-4 minutes
Temps: 175-185°F, 79-85°C
Benefits: weight loss, oral health, boosts brain function, boosts cardiovascular function, reduces risk of degenerative diseases
Caffeine: None
Fixins: rose, ginger
Ingredients: camellia sinensis leaves, jasminum flowers

Lavender

Times: 4-5 minutes
Temps: 200-215°F, 93-102°C
Benefits: digestion, nausea, upset stomach, bloating, headache
Caffeine: None
Fixins: ice, lemon, ginger
Ingredients: lavandula flowers and buds

Lemongrass

Times: 5-10 minutes
Temps: 195-205°F, 90-95°C
Benefits: anxiety, lowers cholesterol, prevents infections, oral health, bloating
Caffeine: None
Fixins: lemon, lime, ginger
Ingredients: cymbopogon stalks

Licorice

Times: 3-5 minutes
Temps: 195-205°F, 90-95°C
Benefits: heartburn, soothes gastrointestinal problems, boosts immune system, anti-inflammatory
Caffeine: None
Fixins: cinnamon, orange, star anise
Ingredients: glycyrrhiza glabra root

Matcha

Temps: 175-185°F, 79-85°C
Benefits: burns belly fat, boosts immune system, detoxifier
Caffeine: 30-40mg per 8oz
Fixins: ice, milk
Ingredients: ground camellia sinensis (tencha) leaves

Nettle

Times: 7-20 minutes
Temps: 200-215°F, 93-102°C
Benefits: acne, joint pain, pregnancy, asthma, allergies
Caffeine: None
Fixins: lemon, ginger
Ingredients: urtica dioica leaves

Oolong

Times: 3-5 minutes
Temps: 185-205°F, 85-96°C
Benefits: weight loss, boosts metabolism, lowers cholesterol
Caffeine: 30-50mg per 8oz
Fixins: peach, pineapple, citrus
Ingredients: camellia sinensis leaves and buds

Pu’erh

Times: 3-4 minutes
Temps: 195-210°F, 91-98°C
Benefits: boosts metabolism, reduces blood sugar, boosts immune system, lowers cholesterol
Caffeine: 30-40mg per 8oz
Fixins: lemon
Ingredients: camellia sinensis leaves and stems

Peppermint

Times: 1-3 minutes
Temps: 195-210°F, 91-98°C
Benefits: bloating, nausea, PMS, bad breath
Caffeine: None
Fixins: None
Ingredients: mentha × piperita leaves

Raspberry Leaf

Times: 5-8 minutes
Temps: 200-205°F, 93-96°C
Benefits: nausea, diarrhea, PMS, nausea, anemia, assists with pregnancy (please research that before starting for the purpose of pregnancy)
Caffeine: None
Fixins: lemon
Ingredients: rubus idaeus leaves

Rooibos

Times: 5-8 minutes
Temps: 200-205°F, 93-96°C
Benefits: anti-inflammatory, PMS, diabetes, boosts cardiovascular health, delays wrinkles, weight management
Caffeine: None
Fixins: vanilla, cinnamon, fruit
Ingredients: aspalathus flowers

Spearmint

Times: 3-5 minutes
Temps: 195-210°F, 91-98°C
Benefits: nausea, gas, balances hormones, reduces blood sugar, stress, improves memory, fights bacterial infections
Caffeine: None
Fixins: lemon
Ingredients: mentha spicata leaves

Valerian

Times: 12-15 minutes
Temps: 85-100°F, 29-37°C
Benefits: promotes sleep
Caffeine: None
Fixins: lemon, ginger
Ingredients: valeriana officinalis root

White

Times: 2 minutes
Temps: 175-185°F, 79-85°C
Benefits: reduces stress, weight loss, detoxifier, anti-aging, reduces risk of cancer
Caffeine: 10-15mg per 8oz
Fixins: berry, citrus, cucmber
Ingredients: camellia sinensis leaves and buds

Yellow

Times: 2-3 minutes
Temps: 200-215°F, 93-102°C
Benefits: promotes cardiovascular health, aids with diabetes, promotes digestion, weight loss, delays wrinkles
Caffeine: 40-50mg per 8oz
Fixins: jasmine, peach
Ingredients: camellia sinensis leaves

Yerba Mate

Times: 3-5 minutes
Temps: 200-205°F, 93-96°C
Benefits: mental focus, boosts energy, protects against infections, weight loss, burns belly fats, boosts immune system
Caffeine: 35mg per 8oz
Fixins: lemon, orange, lime
Ingredients: ilex paraguariensis leaves and twigs

And I’ll leave you with this super cool color-changing tea made with butterfly pea flower tea and lemon juice. I’ve never made it myself but would like to sometime. If anyone tries it, let me know how it goes!

Please note: I do not know this YouTuber and have only watched this one video from them for the purpose of the tutorial.

All the recipes listed on this site are Biblically clean based on the laws described in Leviticus 11. However, if you’re looking for a specific diet, try these tags:
gluten free, kosher, vegan, vegetarian, low-carb, dairy-free, low-sugar