While this hot drink wasn’t my cure-all, it sure helped me feel better faster and soothe my congestion and throat almost instantaneously! Now it’s my go-to for when I feel a tingle in my throat or a slight sniffle start to come on.
I posted a photo of it on our social media and asked if others would like me to create a lower-sugar recipe for medicine ball tea that we could all make at home. To that I got a resounding, “Yes!” So I did some testing and – to my surprise – found it was not complicated to make at all. After some experimenting, I’ve finally perfected two at-home versions of Starbucks’ so-called cold buster; it’s saves me time, money, and lessens the length of my cold-based symptoms time and time again.
Recipe Highlights
A warm, lemony drink may help relieve congestion faster, but I’ve found that there are more benefits to this tea than just that. For one, I can save so much money by making the medicine ball drink at home. Plus, I can make a larger batch and store it in the fridge if I want to have some extra on hand to heat up when I need it.
I can also customize it to have less added sugar and use organic ingredients and teas to make the beverage as clean as possible – which is great for my body when I am trying to recover from something.
I can find these cleaner ingredients at most grocery stores and keep them on hand to make myself a medicine ball throughout the cold and flu season. Again, while it can’t be a true cure-all if I catch something, it can help relieve my symptoms and give me a boost of hydration that aids in helping me recover faster.
Health Benefits
I have to admit, I had some skepticism when it came to if this Starbucks drink really does help cure a common cold or cough. While no one can truly claim that anything can 100% cure a cold, I did do some research and found that there is some science behind why this concoction of ingredients can help me get to feeling better faster:
- Water: Essential for maintaining hydration and supporting overall bodily functions, water aids in digestion and facilitates nutrient absorption. Most importantly, research shows that staying hydrated is good for recovering faster and easing cold symptoms — and this tea is very hydrating.
- Lemonade: Packed with vitamin C, an antioxidant crucial for immune system support, lemons or lemonade can help shorten the length of a cold, while also possibly helping enhance digestion.
- Peppermint green tea: Studies show that green tea is a rich source of antioxidants and has natural anti-inflammatory properties that can help relieve a sore throat. This tea may also help aid in digestion, thanks to the addition of peppermint.
- Peach herbal tea: Herbal teas provide antioxidant benefits and vitamins.
- Pure honey: As a natural sweetener with potential antibacterial properties, honey contains antioxidants and may provide relief for a sore throat and cough. It’s well-established in several studies that honey is a natural cough suppressant and an effective way to relieve cold symptoms, especially in children.
- Peppermint extract: Known for supporting digestion and relieving indigestion, peppermint extract is associated with potential benefits in alleviating headaches and improving focus. Additionally, peppermint (e.g. fresh peppermint, peppermint extract, peppermint teas) contains menthol, an ingredient shown to relieve congestion and soothe a sore throat.
Ingredient Highlight: Organic Tea
Teas – like any other herbal tinctures or herbal supplements – are concentrated, which I’ve learned means that the quality of the product is a direct reflection of the soil where the herbs are grown. Toxins, heavy metals, pesticides, and herbicides will show up in stronger amounts in a concentrated product like tea. That’s why I’ve made the switch to using all organic teas.
Now, the official medicine ball tea (aka the honey citrus mint) is made with Teavana Jade Citrus Mint Green Tea and Peach Tranquility Tea. However, I use organic green and herbal tea for my recipe, which provides cleaner ingredients and a soothing remedy for a cold or cough. My favorite organic tea choices for my medicine ball recipe are Traditional Medicinals Peppermint Green Tea and Yogi Peach DeTox Tea, which can be found at most grocery stores.
Read One Of Our 5-Star Reviews
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“Currently sipping on this while I recover from a head cold. No over-the-counter meds work like this to help my congestion, and almost instantly! I used lemon juice because I didn’t have lemonade on hand. And definitely don’t skip the peppermint extract! Will be making this for a few days to help me recover.”
– Sarah McLemore
Make It Lower In Sugar
While my copycat recipe calls for lemonade, there are some days that I want to cut down on the sugar in this beverage. After some experimentation, I found two ways that can help me make the tea lower in sugar content without losing the tea’s flavor. I simply follow the recipe as written, but use 1 ½ cups of water and ½ a cup of lemonade or use 2 cups of water and 2 tablespoons of fresh lemon juice (the juice of about 1 small lemon) in place of the lemonade.
Make A Double Batch
Sometimes I like to make a medicine ball tea for more than one person at a time or for myself to have extra on hand when I’m under the weather. I’ve discovered that the best and most efficient way to do this is by making a double batch (or simply doubling the recipe).
To do this, I use the following amounts but still follow the exact same recipe directions:
- Double the liquids, using 2 cups of water and 2 cups of lemon juice
- Still need to only use just 1 peppermint green tea bag and 1 peach herbal tea bag
- Use 1-2 tablespoons of honey, depending on preferred taste
- Add 1/4 teaspoon extra of mint extract
How To Store
To store my homemade medicine ball tea in the fridge, I first cool it down to room temperature. Then, I transfer it to an airtight container and place it in a darker section of my refrigerator, away from strong odors. For optimal freshness, I always make sure to consume it within 3-4 days.
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Starbucks Medicine Ball Tea
Become your own at-home barista this cold and flu season with this copycat medicine ball tea recipe. Made with green and peach tea, steamed lemonade, and peppermint extract, it’s perfect for soothing a sore throat or getting over a cold.
Ingredients
- 1 cups (8 ounces) water
- 1 cup (8 ounces) lemonade*
- 1 peppermint green tea bag
- 1 peach herbal tea bag
- 1 tablespoon pure honey
- 1/8 teaspoon peppermint extract
Instructions
- Heat the water and lemonade in a small saucepan on the stovetop. Alternatively, you can heat the liquids in a large mug in the microwave or use a tea kettle.
- Bring the water to a barely-there simmer.
- Add the two tea bags to the liquid and let them steep in the hot water for 5 to 10 minutes.
- Stir in the honey and peppermint extract.
- Pour the hot tea into your favorite mug and enjoy!
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Notes
*For a lower-sugar option, follow the recipe as written, but use 1 ½ cups water and ½ cup lemonade instead. This version contains 85 calories, 0 g fat, 2 mg sodium, 20 g carb (17 g sugars), 0 g protein, and 0 mg cholesterol.
Another lower-sugar version can be made by replacing the lemonade with lemon juice. You would, again, follow the recipe as written above, but use 2 cups water and 2 tablespoons fresh lemon juice instead of the lemonade (the juice of about 1 small lemon). This version contains 72 calories, 0 g fat, 2 mg sodium, 19 g carb (16 g sugars), 0 g protein, and 0 mg cholesterol.
Nutrition Information
- Serving Size: 1 drink
- Calories: 130
- Fat: 0 g
- (Sat Fat: 0 g)
- Sodium: 2 mg
- Carbohydrate: 32 g
- (Fiber: 0 g
- Sugar: 30 g)
- Protein: 0 g
- Cholesterol: 0 g
Dietary
More Recipes For Cold And Flu Season
Frequently Asked Questions
Frequently Asked Questions
Medicine ball tea ice cubes are just what they sound like – the drink made and then frozen in an ice cube tray to make ice cubes. Some people also use more whole, organic ingredients like lemon, ginger, and honey blended together with water or coconut water to make an ice cube variation that they can add to their tea or smoothies to get an extra immune system boost.
While you can freeze the tea, it’s not generally recommended. This is because when the ingredients are frozen and reheated, they may make the drink vary in flavor and texture (honey and lemon are the main ingredients of concern here). It’s best to store the medicine ball in the fridge for 3-4 days and reheat it when in need of an extra dose of cold-busting tea.
Although the Teavana storefronts have closed, you can still purchase Teavana tea bags at Starbucks or on Amazon.
For ultimate success, we highly recommend reading the tips in the full blog post above. All photos and content are copyright protected. Please do not use our photos without prior written permission. If you wish to republish a recipe, please rewrite the recipe in your own unique words. Link back to the source recipe here on The Real Food Dietitians. Thank you!
So good. Tasty beverage to enjoy on a cold winter night and/or recovering from a cold. I used sugar free lemonade packet. Also paired well with a little whiskey on NYE.
We’re so glad you found this recipe and loved it!
My go to for sinus issues. It’s my family’s favorite tea when they are sick.
Perfect! We are so happy to hear it!