Mint is pungent, cool, and aromatic. Its key action is to “dispel wind-heat from the head and eyes” and to “promote the flow of liver qi.” That refreshing, open feeling you get from mint is its dispersing nature at work, helping to vent heat from the upper body. It’s also a harmonizer, helping to move stuck energy that can make us feel sluggish in the humidity. Crucially, in this formula, mint is always added at the end of the steeping process—its volatile oils dissipate with prolonged heat.
The Supporting Cast: Goji & Licorice Root
A truly balanced formula includes support. Goji berries (Gou Qi Zi) are sweet, neutral, and nourish the yin and blood, particularly benefiting the liver and kidneys. They add a subtle sweetness and prevent the cooling herbs from being too drying. Licorice root (Gan Cao), used in small amounts, is the great harmonizer in Chinese herbalism. It moderates the formula, protects the stomach, and adds a lingering, pleasant sweetness. A 2020 review in Phytotherapy Research highlighted licorice’s role in modulating inflammation and supporting mucosal health, underscoring its traditional “harmonizing” function.
| Ingredient | TCM Properties | Primary Summer Actions | Key Modern Research Insight |
|---|---|---|---|
| Chrysanthemum (Ju Hua) | Sweet, bitter, cooling | Clears heat, brightens eyes, calms liver yang | Anti-inflammatory & antioxidant (J. Ethnopharmacology, 2019) |
| Mint (Bo He) | Pungent, cool | Disperses wind-heat, promotes liver qi flow | Contains menthol, a natural coolant and digestive aid |
| Goji Berry (Gou Qi Zi) | Sweet, neutral | Nourishes liver/kidney yin, benefits eyes | Rich in zeaxanthin and polysaccharides (Food Chem., 2017) |
| Licorice Root (Gan Cao) | Sweet, neutral | Harmonizes formula, tonifies spleen qi | Glycyrrhizin exhibits anti-inflammatory effects (Phytotherapy Res., 2020) |
The Method: A Step-by-Step Guide to Perfect Chilled Elixir
The art is in the timing and temperature. This is not a sun tea left to brew for hours, nor is it a quick steep with boiling water poured over ice. It’s a gentle extraction that preserves the delicate volatile oils in the mint and the nuanced flavors of the chrysanthemum.
- Gather Your Ingredients (for a 1-liter / 4-cup pitcher):
- 15-20 whole dried Hangzhou White Chrysanthemum flowers (about 10g)
- 1 small handful of dried goji berries (about 15g)
- 1-2 thin slices of dried licorice root (about 2g) OR 1/4 teaspoon licorice powder in a tea bag
- 1 large handful of fresh mint leaves (about 20g), gently bruised
- 1 liter (4 cups) of filtered water
- Optional: 1-2 small pieces of rock sugar (bing tang) for a touch of sweetness, or 1 teaspoon of raw honey to add after cooling.
- The First Steep (The Base): Bring the water to a boil, then let it cool for 2-3 minutes to about 90°C (194°F). Place the chrysanthemum, goji berries, and licorice in a heatproof pitcher or large teapot. Pour the hot water over them. Cover and steep for exactly 8-10 minutes. This extracts the sweet, nourishing compounds from the goji and the cooling essence from the chrysanthemum without making it bitter.
- The Second Steep (The Aroma): After 8-10 minutes, add the bruised fresh mint leaves. Cover and steep for only 2-3 minutes more. Any longer and the mint’s bright, top notes will fade.
- The Strain & Cool: Strain the entire mixture into a clean glass jar or pitcher. Add the optional rock sugar now if using, while the tea is still warm, to dissolve. Allow it to cool to room temperature on the counter (about 30 minutes).
- The Chill: Once at room temperature, cover and place in the refrigerator for at least 2 hours, or until thoroughly chilled. Do not add ice cubes directly to the brew, as this dilutes the flavor and introduces the “cold shock” we’re avoiding. Instead, serve in glasses pre-filled with a few ice cubes, or use large, slow-melting ice spheres.
“The superior doctor prevents illness; the mediocre doctor attends to impending illness; the inferior doctor treats actual illness.” — Huangdi Neijing
This quote reminds us that this tea isn’t just for when you’re already feeling overheated and irritable. It’s a preventative ritual, a way to gently support your body through the season’s demands. My grandmother would start making this tea as soon as the cicadas began their chorus in June. It was a signal, a daily practice of seasonal harmony.
Beyond the Basics: Variations for Your Constitution
In TCM, we recognize that not everyone is the same. While the base recipe is broadly applicable, you can tailor it to your needs. If you tend to feel cold easily or have a sensitive stomach, you might reduce the chrysanthemum to 10 flowers and omit the licorice. If you’re particularly prone to summer heat and irritability, you could add 5-6 dried honeysuckle flowers (Jin Yin Hua) to the first steep for a stronger heat-clearing effect. For those who are very active or sweat excessively, adding a tablespoon of dried longan fruit (Long Yan Rou) to the first steep can help replenish qi and blood.
The key is observation. How do you feel after drinking a cup? Refreshed and calm? Or still a bit warm and agitated? Adjust the ratios slightly the next time you make a batch. This is the art of mindful consumption—listening to your body’s feedback.
The Ritual: Making It a Mindful Summer Practice
The power of this elixir lies not just in the herbs, but in the act of making it. In our rush for convenience, we’ve lost the pause that a ritual provides. Taking 15 minutes to prepare this tea is an act of self-care. As you rinse the flowers, notice their delicate structure. As you bruise the mint between your fingers, inhale its sharp, clean scent. As you watch the water turn from clear to pale gold, let that be a moment of transition—from the busy day to a cooler, calmer evening.
Make a batch every two to three days. Keep it in a beautiful glass pitcher in your fridge. When you come in from the heat, pour a small cup (a traditional zhong or tea cup holds about 50ml) and sip it slowly. Feel the coolness spread from your throat down to your stomach. This is not hydration; it’s a recalibration. It’s a practice that says, “I am in rhythm with this season.”
Common Questions
Can I use fresh chrysanthemum flowers from my garden?
You can, but with caution. Ensure the flowers are a Chrysanthemum morifolium variety grown for consumption (often sold as “tea chrysanthemums” or “edible chrysanthemums”). Many ornamental varieties are treated with pesticides and are not meant for eating. The flavor and potency will also differ from the dried flowers used in TCM. If using fresh, you may need to double the quantity (30-40 flower heads) and reduce the steeping time for the first infusion to 5-6 minutes.
Is this tea safe for everyone? Are there any contraindications?
For most healthy adults, this tea is safe in moderate amounts (1-2 cups per day). However, because it is cooling, those with pronounced “cold” constitutions (feeling constantly cold, having loose stools, pale tongue) should use it sparingly. Pregnant or breastfeeding women should consult a healthcare provider before consuming herbal teas regularly. Individuals on blood-thinning medications should be cautious with licorice root and consult their doctor. If you have a known allergy to plants in the Asteraceae/Compositae family (like ragweed, daisies, marigolds), you may be allergic to chrysanthemum.
How long does the chilled tea last in the refrigerator?
For the best flavor and potency, consume within 48 hours. After that, the delicate aromatic compounds from the mint will have largely dissipated, and the tea may start to taste flat. If it develops any sour smell or taste, discard it immediately. Always store it in a sealed glass container.
Can I sweeten it with honey or sugar?
Absolutely. Rock sugar (bing tang) is the traditional choice, as it is considered neutral in TCM and is thought to moisten the lungs. Add it to the warm tea to dissolve. Raw honey is another excellent option, but add it only after the tea has cooled to below 60°C (140°F) to preserve its beneficial enzymes. Start with 1-2 teaspoons per liter and adjust to your taste. The goal is a hint of sweetness, not a sugary drink.
- The Method: A Step-by-Step Guide to Perfect Chilled Elixir
- Beyond the Basics: Variations for Your Constitution
- The Ritual: Making It a Mindful Summer Practice
- The Cooling Science: Why Iced Tea Isn’t the Answer
- The Star Ingredients: More Than Just Flowers and Leaves
- The Method: A Step-by-Step Guide to Perfect Chilled Elixir
- Beyond the Basics: Variations for Your Constitution
- The Ritual: Making It a Mindful Summer Practice
The bottom line: Chilled chrysanthemum and mint tea is more than a refreshing summer beverage; it’s a time-tested, holistic practice for cooling the body, calming the mind, and aligning with the season’s energy. By using specific, high-quality ingredients and a mindful preparation method, you transform a simple drink into a powerful tool for summer wellness. It’s a gentle, effective way to support your body’s natural rhythms without the harsh shock of ice-cold drinks, embodying the TCM principle of balance and prevention.
About the Author
Yu Xi Zhang grew up in a Chinese household where traditional wellness practices were part of daily life. With over 15 years of study under licensed TCM practitioners in Beijing and Chengdu, and a certification in TCM nutrition from the Beijing University of Chinese Medicine, she bridges Eastern wisdom with Western wellness in practical, actionable ways. Her writing draws from classical texts like the Huangdi Neijing and modern research to help readers live healthier, more balanced lives.
This article is for educational purposes and reflects traditional wellness perspectives. It is not a substitute for professional medical advice, diagnosis, or treatment.
There’s a particular kind of heat that settles over a city in midsummer, the kind that makes the air feel thick and your thoughts slow. In Beijing, during my years of study, this was the season of yang at its peak, when the energy of the sun seemed to press down on everything. My TCM mentor, Dr. Li, would often chuckle at the sight of students gulping down icy water. “You’re fighting fire with a flood,” he’d say. “You need to cool the system, not shock it.” His prescription was always the same: a large glass pitcher of tea, pale gold with floating chrysanthemum heads and bright green mint, sweating with condensation on his wooden desk. It wasn’t just a drink; it was a lesson in balance, a cooling elixir designed to work with the body’s summer rhythms, not against them. This chilled herbal tea summer ritual is an art we’ve nearly lost, but one that’s remarkably simple to reclaim.
The Cooling Science: Why Iced Tea Isn’t the Answer
When we feel overheated, our instinct is often to reach for the coldest thing possible. From a Western physiological perspective, this constricts blood vessels in the stomach, potentially impairing digestion and creating a thermal shock that the body then has to work overtime to correct. Traditional Chinese Medicine (TCM) views this through the lens of qi (vital energy) and temperature. The Huangdi Neijing (The Yellow Emperor’s Classic of Internal Medicine), the foundational text of TCM written over two millennia ago, advises: “In summer, nourish the yang.” This doesn’t mean adding more heat; it means supporting the body’s active, outward energy without depleting its internal reserves. Gulping ice-cold liquids is seen as introducing a harsh, contracting “cold” pathogen that can stagnate the flow of qi and dampen the digestive “fire” (pi wei), or spleen-stomach system.
A chilled herbal tea, cooled to a refreshing but not icy temperature (around 10-15°C / 50-60°F), is a different story. Herbs like chrysanthemum (Chrysanthemum morifolium) and mint (Mentha haplocalyx) are classified in TCM as “cooling” and “dispersing.” They gently clear heat and promote the outward flow of qi, helping to vent excess warmth through the pores and calm the spirit, all while supporting the stomach’s natural function. A 2019 study in the Journal of Ethnopharmacology confirmed that chrysanthemum extract exhibits significant anti-inflammatory and antioxidant properties, which aligns with its traditional use for “clearing heat and brightening the eyes.” This isn’t about shocking your system into submission; it’s about offering it a gentle, effective cooling agent.
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The Star Ingredients: More Than Just Flowers and Leaves
Understanding why this combination works means looking at each ingredient through the TCM lens. This isn’t just a random assortment of pleasant-tasting plants; it’s a balanced formula.
Chrysanthemum (Ju Hua)
Specifically, we use Hangzhou White Chrysanthemum (Bai Ju Hua) or Yellow Chrysanthemum (Huang Ju Hua). It is sweet, slightly bitter, and cooling. Its primary actions are to disperse wind-heat, calm the liver, and brighten the eyes. In summer, when heat can rise to the head causing headaches, irritability, or red, gritty eyes, chrysanthemum is the herb of choice. The Shennong Bencao Jing (The Divine Farmer’s Classic of Materia Medica), one of the oldest Chinese herbals, lists it as a superior herb for long-term use to “lighten the body and prevent aging.”
Mint (Bo He)
Mint is pungent, cool, and aromatic. Its key action is to “dispel wind-heat from the head and eyes” and to “promote the flow of liver qi.” That refreshing, open feeling you get from mint is its dispersing nature at work, helping to vent heat from the upper body. It’s also a harmonizer, helping to move stuck energy that can make us feel sluggish in the humidity. Crucially, in this formula, mint is always added at the end of the steeping process—its volatile oils dissipate with prolonged heat.
The Supporting Cast: Goji & Licorice Root
A truly balanced formula includes support. Goji berries (Gou Qi Zi) are sweet, neutral, and nourish the yin and blood, particularly benefiting the liver and kidneys. They add a subtle sweetness and prevent the cooling herbs from being too drying. Licorice root (Gan Cao), used in small amounts, is the great harmonizer in Chinese herbalism. It moderates the formula, protects the stomach, and adds a lingering, pleasant sweetness. A 2020 review in Phytotherapy Research highlighted licorice’s role in modulating inflammation and supporting mucosal health, underscoring its traditional “harmonizing” function.
| Ingredient | TCM Properties | Primary Summer Actions | Key Modern Research Insight |
|---|---|---|---|
| Chrysanthemum (Ju Hua) | Sweet, bitter, cooling | Clears heat, brightens eyes, calms liver yang | Anti-inflammatory & antioxidant (J. Ethnopharmacology, 2019) |
| Mint (Bo He) | Pungent, cool | Disperses wind-heat, promotes liver qi flow | Contains menthol, a natural coolant and digestive aid |
| Goji Berry (Gou Qi Zi) | Sweet, neutral | Nourishes liver/kidney yin, benefits eyes | Rich in zeaxanthin and polysaccharides (Food Chem., 2017) |
| Licorice Root (Gan Cao) | Sweet, neutral | Harmonizes formula, tonifies spleen qi | Glycyrrhizin exhibits anti-inflammatory effects (Phytotherapy Res., 2020) |
The Method: A Step-by-Step Guide to Perfect Chilled Elixir
The art is in the timing and temperature. This is not a sun tea left to brew for hours, nor is it a quick steep with boiling water poured over ice. It’s a gentle extraction that preserves the delicate volatile oils in the mint and the nuanced flavors of the chrysanthemum.
- Gather Your Ingredients (for a 1-liter / 4-cup pitcher):
- 15-20 whole dried Hangzhou White Chrysanthemum flowers (about 10g)
- 1 small handful of dried goji berries (about 15g)
- 1-2 thin slices of dried licorice root (about 2g) OR 1/4 teaspoon licorice powder in a tea bag
- 1 large handful of fresh mint leaves (about 20g), gently bruised
- 1 liter (4 cups) of filtered water
- Optional: 1-2 small pieces of rock sugar (bing tang) for a touch of sweetness, or 1 teaspoon of raw honey to add after cooling.
- The First Steep (The Base): Bring the water to a boil, then let it cool for 2-3 minutes to about 90°C (194°F). Place the chrysanthemum, goji berries, and licorice in a heatproof pitcher or large teapot. Pour the hot water over them. Cover and steep for exactly 8-10 minutes. This extracts the sweet, nourishing compounds from the goji and the cooling essence from the chrysanthemum without making it bitter.
- The Second Steep (The Aroma): After 8-10 minutes, add the bruised fresh mint leaves. Cover and steep for only 2-3 minutes more. Any longer and the mint’s bright, top notes will fade.
- The Strain & Cool: Strain the entire mixture into a clean glass jar or pitcher. Add the optional rock sugar now if using, while the tea is still warm, to dissolve. Allow it to cool to room temperature on the counter (about 30 minutes).
- The Chill: Once at room temperature, cover and place in the refrigerator for at least 2 hours, or until thoroughly chilled. Do not add ice cubes directly to the brew, as this dilutes the flavor and introduces the “cold shock” we’re avoiding. Instead, serve in glasses pre-filled with a few ice cubes, or use large, slow-melting ice spheres.
“The superior doctor prevents illness; the mediocre doctor attends to impending illness; the inferior doctor treats actual illness.” — Huangdi Neijing
This quote reminds us that this tea isn’t just for when you’re already feeling overheated and irritable. It’s a preventative ritual, a way to gently support your body through the season’s demands. My grandmother would start making this tea as soon as the cicadas began their chorus in June. It was a signal, a daily practice of seasonal harmony.
Beyond the Basics: Variations for Your Constitution
In TCM, we recognize that not everyone is the same. While the base recipe is broadly applicable, you can tailor it to your needs. If you tend to feel cold easily or have a sensitive stomach, you might reduce the chrysanthemum to 10 flowers and omit the licorice. If you’re particularly prone to summer heat and irritability, you could add 5-6 dried honeysuckle flowers (Jin Yin Hua) to the first steep for a stronger heat-clearing effect. For those who are very active or sweat excessively, adding a tablespoon of dried longan fruit (Long Yan Rou) to the first steep can help replenish qi and blood.
The key is observation. How do you feel after drinking a cup? Refreshed and calm? Or still a bit warm and agitated? Adjust the ratios slightly the next time you make a batch. This is the art of mindful consumption—listening to your body’s feedback.
The Ritual: Making It a Mindful Summer Practice
The power of this elixir lies not just in the herbs, but in the act of making it. In our rush for convenience, we’ve lost the pause that a ritual provides. Taking 15 minutes to prepare this tea is an act of self-care. As you rinse the flowers, notice their delicate structure. As you bruise the mint between your fingers, inhale its sharp, clean scent. As you watch the water turn from clear to pale gold, let that be a moment of transition—from the busy day to a cooler, calmer evening.
Make a batch every two to three days. Keep it in a beautiful glass pitcher in your fridge. When you come in from the heat, pour a small cup (a traditional zhong or tea cup holds about 50ml) and sip it slowly. Feel the coolness spread from your throat down to your stomach. This is not hydration; it’s a recalibration. It’s a practice that says, “I am in rhythm with this season.”
Common Questions
Can I use fresh chrysanthemum flowers from my garden?
You can, but with caution. Ensure the flowers are a Chrysanthemum morifolium variety grown for consumption (often sold as “tea chrysanthemums” or “edible chrysanthemums”). Many ornamental varieties are treated with pesticides and are not meant for eating. The flavor and potency will also differ from the dried flowers used in TCM. If using fresh, you may need to double the quantity (30-40 flower heads) and reduce the steeping time for the first infusion to 5-6 minutes.
Is this tea safe for everyone? Are there any contraindications?
For most healthy adults, this tea is safe in moderate amounts (1-2 cups per day). However, because it is cooling, those with pronounced “cold” constitutions (feeling constantly cold, having loose stools, pale tongue) should use it sparingly. Pregnant or breastfeeding women should consult a healthcare provider before consuming herbal teas regularly. Individuals on blood-thinning medications should be cautious with licorice root and consult their doctor. If you have a known allergy to plants in the Asteraceae/Compositae family (like ragweed, daisies, marigolds), you may be allergic to chrysanthemum.
How long does the chilled tea last in the refrigerator?
For the best flavor and potency, consume within 48 hours. After that, the delicate aromatic compounds from the mint will have largely dissipated, and the tea may start to taste flat. If it develops any sour smell or taste, discard it immediately. Always store it in a sealed glass container.
Can I sweeten it with honey or sugar?
Absolutely. Rock sugar (bing tang) is the traditional choice, as it is considered neutral in TCM and is thought to moisten the lungs. Add it to the warm tea to dissolve. Raw honey is another excellent option, but add it only after the tea has cooled to below 60°C (140°F) to preserve its beneficial enzymes. Start with 1-2 teaspoons per liter and adjust to your taste. The goal is a hint of sweetness, not a sugary drink.
The bottom line: Chilled chrysanthemum and mint tea is more than a refreshing summer beverage; it’s a time-tested, holistic practice for cooling the body, calming the mind, and aligning with the season’s energy. By using specific, high-quality ingredients and a mindful preparation method, you transform a simple drink into a powerful tool for summer wellness. It’s a gentle, effective way to support your body’s natural rhythms without the harsh shock of ice-cold drinks, embodying the TCM principle of balance and prevention.
About the Author
Yu Xi Zhang grew up in a Chinese household where traditional wellness practices were part of daily life. With over 15 years of study under licensed TCM practitioners in Beijing and Chengdu, and a certification in TCM nutrition from the Beijing University of Chinese Medicine, she bridges Eastern wisdom with Western wellness in practical, actionable ways. Her writing draws from classical texts like the Huangdi Neijing and modern research to help readers live healthier, more balanced lives.
This article is for educational purposes and reflects traditional wellness perspectives. It is not a substitute for professional medical advice, diagnosis, or treatment.
