Starbucks medicine ball recipe is my cozy copycat Starbucks recipe for the viral honey citrus mint tea everyone orders when cold and flu season hits. It’s a soothing mix of mint and peach tea, hot lemonade, and honey that you can easily customize for sweetness, caffeine and comfort at home.

If you’ve spent any time on TikTok or Instagram this cold and flu season, you’ve probably seen people clutching a warm cup of Starbucks Medicine Ball and swearing by it. This cozy honey citrus mint tea started as a secret menu hack and became so popular that Starbucks officially added it to the menu as Honey Citrus Mint Tea.

As a nutritionist and recipe developer, I had to recreate this viral drink at home – with a version that still tastes like your favorite Starbucks Medicine Ball tea, but lets you control the sugar, caffeine and ingredients.

In this post, I’ll walk you through:

• What exactly Starbucks Medicine Ball / Honey Citrus Mint Tea is
• What’s really in it and how much sugar & caffeine it has
• Whether it actually helps when you’re feeling under the weather
• My easy Starbucks Medicine Ball tea recipe
• Lower-sugar, caffeine-free and vegan variations
• Iced Medicine Ball and make-ahead options
• How to order a Medicine Ball at Starbucks or on the app

What Is Starbucks Medicine Ball | Honey Citrus Mint Tea

Starbucks Medicine Ball is a hot tea drink made with:

• A minty green tea
• A peach herbal tea
• Hot water + steamed lemonade
• A spoonful of honey

The result is a warm, lemony, minty drink that tastes like a hug in a mug. Sweet, citrusy, with a hint of peach and that refreshing mint finish.

Originally it was a “secret menu” drink that customers nicknamed:

• Medicine Ball
• Cold Buster
• Cold Buster Tea

It became so popular that Starbucks brought it onto the official menu under the name:

Honey Citrus Mint Tea

So if you walk into Starbucks and don’t see Medicine Ball on the board, look for Honey Citrus Mint Tea it’s the same drink, just with a more official name.

Why You’ll Love This Starbucks Medicine Ball Copycat

Let me quickly sell you on why this homemade Starbucks Medicine Ball tea recipe deserves a place in your winter and allergy season routine:

• Ready in 5 minutes with simple pantry ingredients
• Much cheaper than ordering it at Starbucks every time
• You can control the sweetness and sugar to match your goals
• Easy to make caffeine-free, kid-friendly and vegan
• Works as a comforting warm drink in winter and a refreshing iced honey citrus mint tea in summer
• Perfect when you’re feeling a bit run down, sniffly, or just want a non-coffee cozy drink

This is one of those recipes I like to have on standby for “blah” days when you’re not sick enough to live on soup, but you want something that feels caring and soothing. The honey citrus tea is not a medicine, but each ingredient plays a small role in why people reach for it and feel comforting while sipping the medicine ball.

Water + Tea

Hot water plus herbal or green tea gives you:

• Hydration
• Gentle warmth and steam that feels good when you’re stuffy
• Tea antioxidants, depending on the blend you use

Lemon or Lemonade

Lemon or lemonade adds:

• Bright, citrusy flavor
• That fresh and clean feeling when you’re congested
• A little vitamin C from the lemon juice

In the original Starbucks Medicine Ball, the citrus comes from a combination of lemonade and citrusy tea.

Mint / Minty Green Tea

Mint and minty green teas are:

• Naturally cooling and refreshing
• Great for that clear feeling in your nose and chest
• A source of light caffeine if you use green tea, much lower than coffee

Peach / Chamomile

The peach herbal tea layer:

• Adds gentle fruit sweetness and aroma
• Balances the lemon and mint
• Often includes calming herbs like chamomile in many blends

Honey

Honey is what makes this drink feel:

• Soothing for a scratchy throat
• Slightly thick and comforting in texture
• Naturally sweet

Important: Honey is not safe for children under 1 year. For little ones, always follow your pediatrician’s advice.

What’s in a Starbucks Medicine Ball vs My At-Home Version

The Starbucks version Honey Citrus Mint Tea is made with:

• Half hot water, half steamed lemonade
• 1 Jade Citrus Mint tea bag (a citrusy green tea with spearmint)
• 1 Peach Tranquility tea bag (peach, chamomile, citrus)
• A pump or two of honey blend

For this homemade Starbucks Medicine Ball copycat, we’ll keep the same flavor profile but use ingredients that are easy to find in most grocery stores:

• Water
• Lemonade (regular, light, or homemade)
• A minty green tea or herbal mint tea
• A peach herbal tea (or another fruity herbal tea if that’s what you have)
• Real honey (or maple/agave for a vegan version)

You’ll get that same cozy honey citrus mint tea flavor, but with more control over the sweetness, caffeine, and overall ingredients.

Starbucks Medicine Ball Nutrition

Let’s talk numbers in simple, practical terms.

A Grande (16 fl oz) Honey Citrus Mint Tea at Starbucks typically comes in around:

• Roughly 130 calories
• Around 30+ grams of carbs, mostly from sugar
• Low caffeine – thanks to the green tea, it’s much less than a regular coffee, but not caffeine-free

Most of the sugar comes from:

• Lemonade
• Honey / honey blend

That’s totally fine as an occasional treat. But if you’re sipping it regularly or trying to reduce sugar, the homemade version makes much more sense.

With my Starbucks Medicine Ball tea recipe, you can:

• Dilute the lemonade with extra water
• Use light or low sugar lemonade
• Or use fresh lemon juice + water + honey instead of ready-made lemonade
• Start with less honey and sweeten only as much as you really need

I’ve also included a lighter variation below if you want to cut sugar even more.

Does Starbucks Medicine Ball Really Help When You’re Sick?

Short answer: it can help you feel better, but it doesn’t cure anything.

Here’s how I like to think of it as a nutritionist:

• The warm drink can ease a sore, dry throat and feel soothing when you’re chilled.
• The steam can help you feel less congested temporarily.
• Honey can coat the throat and may help calm mild cough and irritation.
• Lemon and mint make everything taste fresher and “cleaner” when you’re stuffy.
• Staying hydrated always supports your body while it recovers.

So, Medicine Ball firmly is more of a comfort rituals that support you , not a magic cure.

Reminder: This post is purely for information and recipe inspiration. It’s not medical advice. If you’re unwell, have underlying health conditions, or are on medication, always check with your healthcare provider.

Tools You’ll Need

Nothing fancy here part of the appeal of this Starbucks Medicine Ball copycat is you don’t need many equipment.

• Small saucepan or electric kettle
• Heatproof mug (I like using a clear glass mug)
• Measuring cups and spoons
• Spoon for stirring
• Optional: milk frother if you want to froth the top slightly for a café-style touch

How to Make Starbucks Medicine Ball Tea at Home

Here’s the step by step method, followed by a recipe card style version you can paste into WP Recipe Maker.

Starbucks Medicine Ball Ingredients

• ¾ cup (180 ml) water
• ¾ cup (180 ml) lemonade (regular or low-sugar)
• 1 minty green tea bag
• 1 peach herbal tea bag
• 1 teaspoons honey, or to taste
• Optional garnish: lemon slice, fresh mint

How To Make Starbucks Medicine Ball Recipe

• Heat the water and lemonade
  • Add water and lemonade to a small saucepan.
  • Heat until steaming hot but not at a rolling boil (you want it very hot, not aggressively boiling so the lemonade doesn’t taste bitter).
• Add tea bags to your mug
  • Place the minty green tea bag and the peach herbal tea bag in your mug.
  • Pour the hot water–lemonade mixture over the tea bags.
• Steep
  • Let the tea steep for 3–5 minutes.
  • For a milder, softer flavor, stop at around 3 minutes. For a stronger, more intense Medicine Ball, go closer to 5 minutes.
• Sweeten with honey
  • Remove the tea bags and discard.
  • Stir in 1–2 teaspoons honey, starting with 1 teaspoon and tasting before you add more.
• Garnish and serve
  • Add a slice of lemon and a sprig of fresh mint if you like.
  • Sip warm and enjoy.

Lighter & Special Diet Versions

Lighter Medicine Ball (Lower Sugar)

• 1 cup (240 ml) water
• ½ cup (120 ml) lemonade (or even less if you want)
• 1 minty green tea bag
• 1 peach herbal tea bag
• ½–1 teaspoon honey (sweeten to taste)

This simple tweak:

• Dilutes the lemonade
• Uses less honey
• Cuts total sugar while keeping the same cozy lemon–mint–peach profile

Caffeine Free Medicine Ball

Perfect for evenings or for those who avoid caffeine:

• Swap the minty green tea bag for an herbal mint tea bag (peppermint or spearmint herbal tea). Keep the peach herbal tea.
• Everything else stays the same. You’ll get all the honey citrus mint vibes, but with zero caffeine.

Vegan Medicine Ball

To make your Starbucks Medicine Ball tea vegan:

• Swap honey for maple syrup or agave syrup.
• Start with 1 teaspoon and sweeten as needed.

Maple adds a deeper, slightly caramel note; agave is more neutral.

Medicine Ball Tea Variations and Substitutions

If You Can’t Find the Starbucks Teas

If you don’t have access to Jade Citrus Mint and Peach Tranquility, try:

• Any green tea with mint and/or citrus
• Any peach herbal tea
• A mix of peppermint tea + chamomile tea if you don’t have peach still delicious and soothing. The exact flavor will vary slightly, but the drink will stay true to the honey citrus mint tea idea.

No Lemonade? No Problem.

If you don’t keep lemonade at home or want even more control over sugar:

• Use water + fresh lemon juice instead of lemonade.
• Sweeten with honey, maple, or agave to taste.

A simple ratio that works well:

• 1½ cups (360 ml) hot water
• 1 tablespoons fresh lemon juice
• Sweeten with 1 teaspoons honey or maple

Then proceed with the same tea steeping method.

Sugar Free Tweaks

If you absolutely need a sugar free option for medical reasons or strict diets:

• Use sugar free lemonade
• Use a sugar free honey style syrup or sweetener

Personally, I prefer using real honey in moderate amounts for flavor and simplicity. But you don’t take sugar you can make sugar free starbucks medicine ball.

Extra Soothing Add-ins

You can boost the comfort factor with:

• 2 thin slices of fresh ginger added to the mug before pouring hot liquid
• Extra mint leaves
• A pinch of grated lemon zest
• A small splash of peppermint extract (go very light because it’s strong!)
• A second herbal tea bag like chamomile for an extra calming evening version

Iced Honey Citrus Mint Tea (Iced Medicine Ball)

Yes, you can absolutely turn this into an iced Starbucks Medicine Ball for warmer days.

How to make iced Medicine Ball

• Prepare the classic recipe with:
  • ¾ cup water
  • ¾ cup lemonade
  • Tea bags and honey as above
• Let the brewed tea cool for 15 minutes at room temperature.
• Fill a tall glass with ice.
• Pour the cooled honey citrus mint tea over the ice.
• Garnish with a lemon slice and fresh mint.

You get the same cozy flavor, but in a crisp, refreshing iced drink.

Make Ahead, Storage & Reheating

You can easily scale this recipe and keep it ready during cold and flu season.

To Make a Big Batch (4 Servings)

• 3 cups (720 ml) water
• 3 cups (720 ml) lemonade
• 4 minty green tea bags
• 4 peach herbal tea bags
• 4–8 teaspoons honey (start with less, taste and adjust)

Method:

1. Heat water and lemonade in a medium saucepan until very hot.
2. Add all tea bags and steep 3–5 minutes.
3. Remove tea bags, stir in honey, and taste.
4. Let cool slightly, then store in a glass jar or bottle in the fridge.

Storage

• Store your brewed Medicine Ball tea in the fridge for up to 3–4 days in a covered container.
• The flavor will mellow slightly over time, which many people enjoy.

Reheating

• Reheat gently in a saucepan or microwave until hot but not boiling.
• If it thickens a bit, add a splash of water to loosen.

Customising Honey Citrus Mint Tea at Starbucks

Most baristas still know it by the nickname Medicine Ball, but the official name on the menu is Honey Citrus Mint Tea. So if you want to order as customised version.

• Ask for light lemonade or extra hot water to dilute the lemonade.
• Ask for less honey blend or no added sweetener if you prefer.
• For less caffeine, ask if they can make it with more herbal tea and less green tea.

FAQs About Starbucks Medicine Ball Tea

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• Jamu Juice Recipe
• Turmeric Tea Recipe
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• Blue Butterfly Pea Flower Tea
• Kehwa Tea

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Easy Jamu juice recipe, a traditional Indonesian herbal drink that you might have seen in Bali. Jamu is full of anti-inflammatory and healing properties. A delicious and potent blend of fresh turmeric, ginger, lemon, black pepper and water , jamu juice can be enjoyed in the summer months or served as a hot tea in winter for good health benefits.

If you’ve been scrolling through wellness reels or have travelled to Bali, you’ve probably seen small glasses of bright golden jamu juice everywhere and wondered: What exactly is this drink and does it really do anything?

In this post, I’m breaking down this golden orange wellness shots what jamu juice is, how it’s been used traditionally in Indonesia, what we actually know from research, and of course my easy jamu juice recipe that you can batch prep at home.

As a nutritionist, I’ll also talk about where it fits realistically into a healthy lifestyle and where it doesn’t.

What Is Jamu Juice?

Jamu is a traditional Indonesian herbal tonic made from roots, spices, and herbs – most commonly turmeric and ginger. It has been used for centuries in Java and Bali as part of daily wellness routines, not just as a trendy drink.

There are many styles of jamu, but when people say jamu juice, they usually mean a bright yellow drink made from:

• Fresh turmeric
• Fresh ginger
• Water or coconut water
• Citrus (lemon or lime)
• A touch of natural sweetener
• Sometimes tamarind and lemongrass

Traditionally, jamu is:

• Sold by “jamu ladies” carrying bottles around villages and cities in Java
• Served in small glasses or “shots,” more as a tonic than a big refreshing juice
• Increasingly popular in modern jamu cafés and wellness bars, and now in the US and Europe as well

In short: jamu juice is an Indonesian turmeric ginger wellness drink is warming, earthy, slightly spicy and tangy, with a gentle sweetness.

Jamu Juice Ingredients

Here’s what usually goes into a classic jamu turmeric ginger drink, plus what each ingredient brings to the table.

• Turmeric root: The star of jamu. Turmeric contains curcumin, a compound known for its anti-inflammatory and antioxidant properties. 
• Ginger root: Adds heat and spice. Ginger is traditionally used for digestion, nausea, bloating and circulation, and it also has anti-inflammatory actions.
• Lemon or lime juice: Brightens the flavour and adds vitamin C, which supports immune function and acts as an antioxidant.
• Water or coconut water: The base of the drink. Coconut water adds electrolytes and a mild sweetness, but you can use plain water to keep sugar lower.
• Tamarind: is optional but traditional. Often used in jamu kunyit asam (turmeric tamarind jamu). Tamarind adds a tangy-sweet flavour and brings polyphenols, fibre, and some vitamin C.
• Natural sweetener: honey, maple syrup, palm sugar, coconut sugar, use any of these. Balances turmeric’s bitterness and ginger’s heat. Traditional recipes often use palm sugar or honey.
• Black pepper: Just a pinch. Piperine in black pepper may help increase the absorption of curcumin from turmeric.
• Salt : A tiny pinch can round out the flavour and slightly support hydration.

Jamu Juice Recipe (Turmeric Ginger Drink)

This version is inspired by classic jamu kunyit asam with turmeric, ginger, tamarind, and citrus.

Yield

• Makes about 1 litre / 4 cups
• 4 larger servings, or 8–10 smaller “shots”

Ingredients

• 100 g fresh turmeric root, scrubbed and thinly sliced (about 1 cup sliced)
• 50 g fresh ginger root, scrubbed and thinly sliced (about ½ cup sliced)
• 4 cups (1 litre) water
• 2 tablespoons tamarind paste or ¼ cup seedless tamarind pulp soaked in warm water and strained (optional but traditional) 
• Juice of 2 lemons or 4 small limes
• 2 tablespoons honey, maple syrup, or coconut sugar, to taste 
• ⅛ teaspoon freshly ground black pepper
• A small pinch of pink salt (optional)

Instructions

• Prep the turmeric and ginger
  1. Scrub the roots well (turmeric stains, so you may want gloves).
  2. Peel only if the skin is very tough.
  3. Slice thinly so they release more flavour.
• Simmer the roots
  1. Add sliced turmeric, sliced ginger, and 3 cups of water to a saucepan.
  2. Bring to a boil, then reduce to a gentle simmer.
  3. Simmer for 15–20 minutes, until the water turns a deep golden yellow and smells very fragrant.
• Blend with tamarind and seasonings
  1. Let the mixture cool slightly.
  2. Carefully transfer the turmeric, ginger, and cooking liquid to a blender.
  3. Add the remaining 1 cup water, tamarind, black pepper, and salt (if using).
  4. Blend until completely smooth and pulpy.
• Strain
  1. Place a fine-mesh sieve, cheesecloth, or nut-milk bag over a large jug or bowl.
  2. Pour the blended mixture through.
  3. Press or squeeze the pulp to extract as much liquid as possible. Discard the dry pulp.
• Finish with citrus and sweetener
  1. Stir in fresh lemon/lime juice.
  2. Add honey or other sweetener, starting with 2 tablespoons and tasting as you go. Jamu should taste earthy, spicy, tangy and only gently sweet.
• Chill & serve
  1. Transfer jamu juice to a glass bottle or jar.
  2. Chill in the fridge for at least 1–2 hours before serving.
  3. Shake well each time. Turmeric settles at the bottom.

Approximate Nutrition

This will vary based on sweetener and how much pulp you strain out, but roughly For per ½ cup, lightly sweetened:

• Calories: ~40–60
• Carbohydrates: mostly from citrus and sweetener
• A small amount of vitamin C (from lemon/lime) and beneficial plant compounds from turmeric, ginger, and tamarind.

How To Make Jamu Juice Step By Step

Step 1: Slice the roots

Slice the fresh ginger roots and ginger. You can scrub the peel off or let it be. While slicing gloves help with preventing turmeric stains.

Step 2: Simmer

Boil and simmer ginger roots and turmeric in water.

Step 3: Blend

Blend the mixture

Step 4: Strain

Pour the mixture through a sieve or nut-milk bag into a jug.

Step: Finish & serve

Now Serve in a glass add few drops of lemon juice, maple syrup/raw honey and pink salt

Jamu Juice Benefits (Traditional Beliefs vs. Research)

Traditional Benefits People Believe

In Indonesian wellness culture, jamu juice is used to:

• Maintain overall health and immunity
• Support digestion and relieve bloating
• Ease minor aches and pains thanks to anti-inflammatory spices
• Support weight maintenance and keeping the body “light”
• Improve skin appearance and energy

These are traditional beliefs passed down through generations, and many people still drink jamu daily for these reasons.

What Research Says About Key Ingredients

Modern research doesn’t study “jamu juice” as a single drink very much, but it does look at its main ingredients: turmeric, ginger, tamarind, and sometimes lemongrass. 

• Turmeric (curcumin)
  • Has anti-inflammatory and antioxidant effects.
  • May help with joint discomfort and markers of inflammation when used alongside a healthy lifestyle.
• Ginger
  • Shown in studies to help reduce nausea, bloating, and some types of pain, and has anti-inflammatory properties.
• Tamarind
  • Contains polyphenols, fibre, and vitamin C.
  • Some evidence suggests benefits for digestion, cholesterol and blood sugar, especially when used as part of a balanced diet.
• Lemongrass (when used)
  • Rich in antioxidants; traditionally used in Southeast Asia for digestion and general wellness.

So jamu juice is not a magic cure, but it’s a concentrated way to enjoy several anti-inflammatory and antioxidant ingredients together as part of a healthy lifestyle. 

Is Jamu Juice Good for Weight Loss?

Short answer: jamu juice on its own may not melt fat, but it can support a weight-loss or weight-management plan in a few helpful ways.

Here’s how it can fit into a realistic weight-loss journey:

• It’s naturally low in calories if you keep added sweetener modest.
• It can replace sugary soft drinks or heavy juices, which might otherwise add a lot of extra sugar.
• Ginger and spices may help some people feel less bloated and more comfortable digestively, which can be motivating.

However:

• No herbal drink, including jamu, can burn fat by itself.
• Sustainable weight loss still depends on:
  • A balanced, calorie-appropriate diet (with enough protein and fibre),
  • Movement, sleep, and stress management.

So, Jamu juice can be a smart, low-sugar drink choice inside a healthy routine, but it isn’t a standalone weight-loss trick.

How Often & When To Drink Jamu Juice

There isn’t one strict rule, but these guidelines are a good starting point:

• Serving size:
  • ½ cup (120 ml) at a time is usually enough, especially if the drink is strong.
• Frequency:
  • Many people enjoy jamu a few times per week, and some Indonesians drink it daily.

Best Times To Drink Jamu

• Morning wellness shot
  • 30–60 minutes after waking, ideally with or after a small snack if your stomach is sensitive.
• After meals
  • The ginger and citrus may feel soothing after heavier or greasy meals.
• Pre or post-workout
  • If you make jamu with coconut water, it can double as a light, flavourful hydration drink.

Does Jamu Juice Break a Fast?

• Yes! jamu contains calories, so it does break a strict fast.
• If you follow a more flexible intermittent fasting approach where small amounts of calories are allowed, then it depends on your personal plan. When in doubt, follow the guidelines you or your coach/doctor set for your fasting routine.

General tips:

• Start with a smaller serving (2–3 tablespoons diluted in water) and see how your body responds.
• Avoid overdoing turmeric/ginger just because they’re “healthy”; more is not always better.

Variations You Can Try

Once you’ve tried the basic recipe, play with these twists:

• Kunyit Asam (Turmeric Tamarind Jamu)
  • Use more tamarind and a little extra sweetener for a bold sweet-tart drink.
  • This style is popular for menstrual comfort and weight maintenance in some Indonesian traditions. 
• Lemongrass Jamu
  • Add 1–2 stalks of bruised lemongrass while simmering turmeric and ginger, then remove before blending.
• Coconut Water Jamu
  • Use coconut water for part or all of the liquid to make a more hydrating, lightly sweet version.
• Powder Version (No Fresh Roots)
  • In a pinch, you can use:
    • 2–3 teaspoons ground turmeric,
    • 1–2 teaspoons ground ginger.
  • Simmer in water, strain, and proceed. The flavour is slightly different and can be more intense, so adjust amounts slowly.

Storage, Meal Prep & Serving Ideas

Jamu is perfect for batch prep.

• Fridge storage:
  • Store in a tightly sealed glass bottle or jar in the fridge.
  • Best used within 4–5 days for freshness and flavour.
• Shake before serving:
  • Turmeric settles at the bottom, so always shake or stir.
• Serving ideas:
  • As a small morning shot (30–60 ml).
  • Over ice with extra water for a milder drink.
  • Gently warmed like a herbal tea (don’t boil again after adding citrus).

Jamu vs. Golden Milk vs. Ginger Shots

A quick comparison to help readers choose what they want:

Drink	Base	When to drink	Vibe
Jamu Juice	Water / coconut water + turmeric & ginger	Any time of day, chilled or warm	Light, tangy, spicy wellness tonic
Golden Milk	Milk / plant milk + turmeric & spices	Evening or cosy nighttime drink	Comforting, creamy, latte-style
Ginger Shots	Ginger-heavy juice (often with lemon)	Quick morning “wake up” shot	Very strong, fiery, tiny serving
Turmeric Tea	warm drink with Turmeric ginger and lemon	When you want anti inflammatory warm drink	light and mild in big serving

Frequently Asked Questions

Storage, Meal Prep & Serving Ideas

Jamu is perfect for Sunday batch prep.

• Fridge storage:
  I store it in a glass bottle or jar with a tight lid. Most recipes suggest it keeps well for up to about a week in the fridge; personally, I prefer to finish it in 4–5 days for best flavour and freshness.
• Always shake:
  Turmeric will settle at the bottom, so I shake or stir every time before pouring.
• Serving ideas:
  • As a small morning shot
  • Over ice with extra water for a milder drink
  • Gently warmed in a mug on cooler days (I don’t re-boil it after adding citrus)

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Lmnt recipes made with Lmnt a popular electrolyte. LMNT is a zero sugar electrolyte mix many people use for hydration in workouts, hot weather, low carb days, and intermittent fasting.

Each lmnt stick typically provides about 1000 mg sodium, 200 mg potassium, and 60 mg magnesium. Below are two quick LMNT mocktail recipes you can shake up in minutes. Plus I am sharing a simple guide to mixing 16–32 oz (475–950 ml) water per stick so you can adjust the taste and sodium as per your needs.

Ingredients For LMNT Electrolyte Recipe

• 1 stick LMNT Citrus Salt ( Amazon)
• 20 oz cold sparkling water or still
• Fresh lime juice 
• lime wheels for garnish
• Ice as needed
• Optional rim low sodium: rub lime on rim, dip in finely grated lime zest or
• Pink Salt (if you are not watching Sodium)

LMNT Hydration: How to Use Your LMNT Drink Day to Day

If you’re new to LMNT hydration, start simple: mix one stick with 16–32 oz water and sip it as your pre or post-workout LMNT drink.

On hotter days, long runs, hikes, or sauna sessions, many people prefer the lower volume end (16–20 oz) for a saltier, f aster electrolyte boost. For desk days or casual sipping, the higher end (24–32 oz) tastes lighter.

Remember, LMNT is intentionally higher in sodium than most of the electrolyte mixes. It is great for heavy sweaters and low-carb eaters so adjust the water ratio to your needs and any clinician guidance.

To keep flavors fresh through the week, rotate sticks (Citrus, Raspberry, Watermelon) and you can sometimes add zero cal “bar cart” accents like lime peel, crushed berries, mint, or a splash of sparkling water.

Quick Guide: How to Mix LMNT

• Start at 16–20 oz (475–590 ml) water per stick for a bold, salty profile. If you want lighter taste dilute up to 32 oz.
• Use Still water or sparkling water, both work but sparkling gives a mocktail feel.
• Heavier sweaters/long workouts often prefer 16–20 oz water, but casual sipping is usually 24–32 oz water.
• Always consider personal sodium tolerance and any clinician guidance specific to your needs.

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• Glucose Reset Ritual Recipes for Weightloss
• Blue Salt Trick for Men Does it work?

If You like this recipe and made it Please rate the recipe. It helps us to reach more people. For the Latest updates Subscribe to Rekha’s Whatsapp. You can follow me on Instagram, Facebook, Youtube, Pinterest for more food inspirations.

FAQs: Fasting, Ingredients & How Much LMNT?

Compliance & Safety Note

LMNT is high in sodium (about 1000 mg per stick). If you have hypertension, kidney issues, or sodium restricted guidance, consult your clinician and/or use a more diluted mix. Always follow your product label.

More LMNT Recipes Ideas (Related Posts)

• Watermelon Coconut Electrolyte Popsicles
• Strawberry Lemonade Electrolyte Popsicles
• Hot Citrus Electrolyte Tea (Winter Drink)
• DIY “Homemade LMNT” Copycat (Gram + Teaspoon Ratios)

Horse salt recipe for men also called the blue salt trick for men is trending right now, mostly because it sounds powerful and promises a solution to treat a common health concern of men. But when we look at it from a nutrition point of view from a dietitian , it’s actually just a small hydration + minerals + nitrate drink not a magic men’s health cure.

In this post I’ll explain:

1. what people online are actually doing,
2. what nutrition science supports,
3. a safe, food grade version you can make,
4. and who should be careful.

My goal is to give you honest review without making fake promises. I am sharing here A practical guide for the blue salt trick for men, What are the benefits, the risks of the trending horse salt recipe, and the myths of blue salt trick that you need to know before trying it.

Why is horse salt recipe for men everywhere?

Most of the viral content follows the same pattern:

• make a blue coloured drink,
• add some kind of salt,
• say it helps circulation or is for men
• and sometimes vaguely refer to animal/horse strength products.

I do not recommend using animal/equine salt products or livestock mixes for humans. Human nutrition should use food grade ingredients, and sodium should be controlled.

Dietitian angle: what does salt actually do?

From a dietitian’s perspective:

• Sodium (salt) is essential for fluid balance, nerves, and muscles.
• But most adults already get enough or too much salt from restaurant food, packaged food, and pickles, sauces etc.
• So adding extra salt “for men” every day doesn’t make sense unless there’s a real reason like heavy sweating, hot weather, athlete level training.

What is Persian Blue Salt?

Persian blue salt is just a mineral salt with a natural bluish tone (silvinite). Also called sal azul, this is actually a fossil salt formed million years ago. Blue Salt is rare to find and is rich in calcium, magnesium, iron, and potassium.

My nutrition view on the Blue salt Trick Recipe

Sodium (salt) is important for fluid balance, nerves, and muscles but most adults already get more salt than they need from daily food. So adding extra salt “because a reel said so” is not a great idea.

That’s why in the recipe below I keep salt to ¼ teaspoon. That’s enough to make it a light electrolyte style drink, but not so much that it starts working against blood pressure and heart health.

So if anyone is telling you to take big spoonfuls of salt for men’s performance,that’s not a nutrition-based recommendation.

Who should be careful of This Horse Salt Trick?

• people with high blood pressure
• people with kidney or heart conditions
• people on a sodium restricted diet
• people who have swelling/water retention issues
• Some people are adding a herb named horny Goat weed to the recipe which is said to help in curing ED in men but there is hardly any scientific proof of this (Ref – WebMD, Medical News Today )

Safe Horse Salt Recipe for Men

Ingredients For Salt Trick Recipe For Men

• cold filtered water
• 1 teaspoon beetroot powder
• 1 teaspoon fresh lemon juice
• Persian Blue Salt ( Amazon link- blue salt)
• butterfly pea powder 
• honey or maple syrup for taste (optional)

Method

1. In a glass add beetroot powder, ¼ teaspoon persian blue salt, lemon juice
2. Add the water to a glass.
3. Whisk in until it’s well mixed.
4. Taste first. Add honey if you want it slightly sweet.
5. You can also add either blue pea powder or water steeped with blue peas soaked in it for healthy anti oxidants.
6. Sip slowly.

Why I formulated This Blue Salt Trick recipe like this

• ¼ tsp keeps sodium moderate for a healthy adult.
• beet + lemon makes it closer to what we actually use in wellness drinks.
• Beets are natural source of dietary nitrates and are good for men’s sexual health.
• Ingredients stay human and kitchen safe.

What this Safe “Horse Salt Recipe” can realistically do

As a nutritionist, I am comfortable saying this safe Horse salt recipe drink can:

• support hydration
• provide a small amount of electrolytes
• provide dietary nitrates from beetroot, which are often used for circulation/blood flow support and may help.

That’s the realistic benefit list of the popular Horse salt recipe drink.

Claims about Popular Horse salt recipe

Popular and trending horse salt trick claims that horse salt drink cures erectile dysfunction, increases testosterone

Disclaimer:

I don’t claim that this my blue salt trick drink recipe can:

• cures erectile dysfunction,
• increases testosterone,
• replaces medical treatment

Those claims go beyond what these ingredient combination in my recipe can do.

Who should be careful of Any Salt Recipe

Because this drink contains added salt, the following people should check with their doctor or dietitian before using it regularly:

• those with high blood pressure
• those with kidney or heart conditions
• those on sodium-restricted diets
• those who already consume a high-sodium diet

For these groups, even a trendy drink needs to fit into the total daily sodium.That’s why in the recipe below we keep salt low (¼ tsp). The goal is to make it a light electrolyte/nitrate drink not a high sodium shot.

FAQ: Horse Salt Recipe or Blue Salt Trick

More Such Resources

• Oprah Pink Salt Recipe – Does it Work ?
• Brazilian Mounjaro- Natural Mounjaro
• Apple Cider Vinegar Drink For Weightloss
• Chia Seeds Water Recipe
• Tummy Tea Recipe for Belly Fat
• Turmeric Ginger Tea Recipe for Inflamation
• Butterfly Blue Pea Tea Recipe
• Glucose Reset Ritual Recipes for Weightloss
• LMNT electrolyte for Hydration

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When I am craving something light and refreshing that actually fits your weight loss routine? This yummy Costa Rican tea for weight loss is my go to when I want flavor without sugar. You can make this Costa Rican tea recipe and serve it hot on cool mornings or pour it over ice for a bright afternoon sip. It’s quick to make, easy to batch, and tastes great hot or over ice.

It uses pineapple core for aroma, fresh ginger for warmth, and lemongrass for a clean citrus note. There is no added sugar. I tested a few ratios to keep the flavor balanced and the process quick. Below you will find step by step photos, storage tips, and a printable recipe card.

In Costa Rica, “tea” usually means simple, caffeine free herbal infusions (tés de hierbas) lemongrass, ginger, mint, chamomile, and other garden herbs steeped in hot water.

They’re typically unsweetened, light, and served hot or iced; in Nicoya you’ll also see local touches like chan a chia-like seed added for texture.

Why You’ll Love This Yummy Costa Rican Tea

• Naturally low calorie: made with water, fruit core, and spices.
• Hydrating anytime drink: hot or iced, perfect as a soda swap.
• Zero added sugar: you control sweetness, or skip it.
• Budget friendly: uses pineapple core you might otherwise discard.
• Meal prep ready: brew a small concentrate and store for the week.
• Cultural nod: inspired by Costa Rican herbal traditions without relying on sugary beverages.

Ingredients

• Pineapple core (from 1 pineapple), chopped. Adds gentle tropical aroma without strong sweetness.
  Sub: pineapple peels well‑scrubbed; remove any bruised spots.
• Fresh ginger: thinly sliced. Warm spice note and pleasant heat.
  Sub: ground ginger in a pinch, but fresh is best.
• Lemongrass: outer leaves removed, bases crushed. Clean citrusy flavor.
  Sub: 1½ tsp dried lemongrass or 2 wide strips of lemon peel.
• Cinnamon stick 1. Adds roundness.
  Sub: ¼ tsp ground cinnamon added after simmering.
• Mint a small handful, optional. Cooling finish.
  Sub: a few basil leaves for a different twist.
• Turmeric a thin slice of fresh root or ¼ tsp ground, optional. Earthy note and golden hue.
  Sub: saffron thread or skip it.
• Hibiscus 1–2 tbsp dried, optional for a ruby iced version.
  Sub: rosehip or a berry herbal sachet.
• Lemon or lime to finish. Brightness without sugar.
• Water.
• Optional add‑in: 1–2 tsp chan or chia gel per glass for light texture. Soak seeds until they form gel before using.
• Optional sweetener: if needed, a touch of honey or monk fruit, but the recipe is designed to be enjoyable unsweetened.

Note: This recipe is intentionally sugar‑free. We are taking inspiration from Costa Rican herbal infusions and skipping sugary drinks altogether.

How to Make Costa Rican Tea For Weight Loss Recipe

1. Crush aromatics: Lightly crush the lemongrass bases with the back of a knife to release oils. Slice ginger thin. Chop the pineapple core into small pieces for better extraction.
2. Simmer: Add water, pineapple core, ginger, lemongrass, and cinnamon stick to a pot. Bring to a boil, then reduce to a gentle simmer for 12 minutes. You should see small bubbles and smell a bright ginger‑citrus aroma.
3. Optional steep: Turn off the heat. Add mint and turmeric and hibiscus if making the iced red version. Cover and steep 5 minutes. The color deepens and the flavors round out.
4. Strain: Pour through a fine mesh strainer into a jug. Press lightly on the solids to capture more flavor without clouding the brew.
5. Finish: Add a squeeze of lemon or lime. Taste and adjust. Keep it unsweetened, or add a minimal sweetener only if you truly need it.
6. Serve: Hot in mugs, or chill and serve over ice. For extra texture, spoon 1–2 tsp soaked chan or chia gel into the glass and top with the tea.

Visual Cues for Perfect Results

• Aroma: a clean citrus note from lemongrass with a warm ginger edge.
• Color: pale gold when unsweetened; amber if steeping longer; ruby if using hibiscus.
• Taste: bright and refreshing with no harsh bitterness.

Pro Tips & Variations of Costa Rican Tea

• Use the core: It extracts flavor without the sweetness of ripe pineapple flesh. Great way to reduce waste.
• Make a concentrate: Simmer to taste, cool, then store as a 3–4 day concentrate. Dilute 1:1 with still or sparkling water when serving cold.
• Iced hibiscus mint: Add hibiscus and mint during the off‑heat steep. Chill and serve over lots of ice with a lime wheel.
• Chan or chia option: Soak seeds in water until gelled. Stir 1–2 tsp gel per glass for a light, fun texture.
• Ginger forward: Increase ginger to 3 inches for more heat; reduce simmer to prevent sharpness.
• Cinnamon‑free: Omit if you prefer a cleaner citrus profile.

Storage, Reheat, and Meal Prep

• Fridge: Store in a sealed jar up to 3–4 days. The flavors remain bright if cooled quickly after brewing.
• Freeze: Pour into ice cube trays for quick iced tea without dilution.
• Reheat: Warm gently on the stovetop. Avoid rolling boils to keep flavors delicate.
• Batching: Double the recipe and split: half for iced tea, half for hot sips.

FAQs

Evidence, Experience, and Notes

I’m a nutritionist and recipe developer who tests each drink for clear, repeatable steps. For wellness claims, I keep language simple and realistic. Herbal teas can help you drink more water, enjoy flavor without calories, and build steady habits. They are not medical treatments. See the disclaimer below.

More Such Recipes

• Yerba Mate Tea Recipe
• Butterfly Blue Pea Iced Tea Recipe
• Ginger Tea Recipe
• Hibiscus Tea
• Kashmiri Kahwa Tea
• Indian Kadha Tea
• CFC Tea- Cumin, Fennel, Coriander Tea
• Cinnamon Tea

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Recipe Title: 

Summary: A Costa Rican–inspired herbal tea using pineapple core, ginger, and lemongrass. Light, refreshing, and ready hot or iced. No added sugar, with options for hibiscus‑mint and a chan or chia gel add‑in.

Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes
Servings: 6 cups (as a mild concentrate)

Ingredients:

• 1 pineapple core, chopped
• 1½–2 inches fresh ginger, thinly sliced
• 2 stalks lemongrass, bases crushed
• 1 cinnamon stick
• Handful mint (optional)
• 1 thin slice turmeric or ¼ tsp ground (optional)
• 1–2 tbsp hibiscus (optional for iced version)
• 6 cups water
• Lemon or lime wedges to finish
• Chan or chia gel (optional), 1–2 tsp per glass
• Sweetener optional and minimal, if needed

Instructions:

1. Add water, pineapple core, ginger, lemongrass, and cinnamon to a pot. Bring to a boil, then simmer 12–15 minutes.
2. Remove from heat. Add mint, turmeric, and hibiscus if using. Cover and steep 5–10 minutes.
3. Strain into a jug. Add lemon or lime to taste.
4. Serve hot, or chill and pour over ice. For texture, stir 1–2 tsp soaked chan or chia gel into each glass.

Notes:

• Keep it sugar‑free for a weight‑loss friendly drink.
• For a stronger concentrate, simmer 5 minutes longer and dilute 1:1 with water when serving cold.
• Use pineapple core to reduce waste; avoid over‑ripe flesh which can make the drink too sweet.

Nutrition (1 cup, unsweetened, approximate):
Calories 5–10; Carbs ~2 g; Fat 0 g; Protein 0 g. Values vary with steep time and add‑ins.

Keyword tags: costa rican tea, weight loss tea, pineapple ginger tea, lemongrass tea, chan seed tea, sugar free tea

Internal Links (add after publishing)

• Up (hub): Drinks & Healthy Beverages
• Across: Pineapple Tea, Ginger Tea, Lemongrass Tea, Chia Drinks, Hibiscus Tea
• Down: Add this post to any “Tea/Drinks” hub and to Weight‑Loss friendly drink roundups

Disclaimers

• This post shares general nutrition‑focused cooking information for educational purposes only. It is not medical advice and does not diagnose, treat, or cure any condition. Consult a qualified professional for personal guidance.
• Nutrition values are estimates based on ingredients and method. Your numbers can vary.

Pinterest Copy Blocks

Pinterest Title: Costa Rican Tea for Weight Loss (No Sugar)
Pinterest Description: Light, refreshing pineapple‑ginger lemongrass tea inspired by Costa Rica. No added sugar. Hot or iced, with hibiscus‑mint and chia/chan options. Save now, sip all week.

Alt‑Text Prompts

Straining the tea into a jar, with lemon wedges on the side.

Pouring golden pineapple‑ginger lemongrass tea into a clear mug with steam rising.

Ice‑filled glass with ruby hibiscus Costa Rican tea, lime wheel, and mint.

Close‑up of crushed lemongrass and sliced ginger in a pot with pineapple core.

Pink Salt Water How Much to Use, Weight-Loss Claims, and What It Really Does. A Dietitian Explains. Pink salt is not a magic. It’s sodium chloride with trace minerals in tiny amounts. In this post I am sharing the reality of Pink salt trick for weight loss Is it real or hype? Pink salt Electrolyte Recipe and Does Himalayan Pink salt helps in weight Loss?

Use a pinch in water for taste or a measured small amount for an occasional DIY electrolyte drink not as a weight-loss hack. Daily sodium adds up fast, and most people should stay under ~2,000–2,300 mg sodium/day (about 1 teaspoon salt in total from all sources). Pink salt doesn’t replace iodized salt.

What this post covers

• How much pink salt and lemon water to add to drinking water?
• Japanese Morning Secret for weight loss, what’s real, what’s hype
• What pink salt + water actually does in the body
• How much pink salt to eat per day with practical teaspoon guidance
• Pink salt diet review + whether “Pink Salt weight-loss recipes” do anything
• The viral natural mounjaro recipe claim and why it’s not a thing
• “Pink salt trick” for weight loss- a dietitian’s take
• A sensible, no-hype electrolyte water recipe with sodium per serving

What is the pink salt trick recipe for weight loss

Mix water with a little pink salt and lemon juice. A common version is one litre of water with one eighth teaspoon fine pink salt and lemon juice and many say this pink salt lemon water helps in weight loss. This is really a light electrolyte drink. It does not burn fat. Use it only when you need sodium for heat or light activity. If you have high blood pressure or a medical condition, avoid salted water unless your clinician agrees.

Is the pink salt diet safe?

A diet that pushes daily salted water or very high salt intake is not safe for many people. Too much sodium can raise blood pressure and strain the heart and kidneys.

Pink salt is not iodised, so a pink salt only approach may lower iodine intake over time. Most adults should keep sodium under about two thousand to two thousand three hundred milligrams a day. That equals roughly one level teaspoon of salt from all foods and drinks.

How much pink salt should I add to my drinking water?

For general drinking water (taste only):

• Start with a tiny pinch in 500 ml (about 2 cups). Many people don’t need any salt in routine drinking water.

For an occasional DIY electrolyte drink light activity

• 1 liter water + 1/8 teaspoon fine pink salt (+ optional lemon).
• Why 1/8 tsp? 1 teaspoon of salt ≈ 6 g salt ≈ 2,300 mg sodium.
  • 1/8 tsp ≈ 0.75 g salt ≈ ~290–300 mg sodium per liter.
• That’s a light sodium top-up for mild sweat; adjust down if your diet is salty or up only under guidance for long/hot workouts.

Important: If you have high blood pressure, are salt-sensitive, or take medications affected by sodium, skip DIY electrolyte drinks and talk to your clinician.

What is the “Japanese Morning Secret” for weight loss?

There isn’t one proven salt-water “secret.” Internet trends mix old ideas (like a “banana in the morning” fad or “warm water on waking”) with fresh marketing. Weight loss comes from a sustainable calorie deficit, adequate protein/fiber, movement, sleep, and stress control not a specific salt drink. Use pink salt for cooking and taste, not as a fat-loss shortcut.

What does Himalayan salt and water do to your body?

• Hydration: Water hydrates you; a small amount of sodium can help retain fluid during sweat, but more isn’t better.
• Electrolytes: Pink salt is mostly sodium chloride. The trace minerals exist but in tiny amounts that don’t create special health effects.
• No detox/weight-loss magic: It doesn’t flush fat, reset glucose, or replace a balanced diet.

Hydration improves energy and performance for many people, but that benefit comes from adequate fluid and appropriate electrolytes rather than a specific salt brand or colour.

How much pink salt should you eat a day?

• General guidance lands around ≤2,000–2,300 mg sodium/day for most adults (about 1 teaspoon of salt total from all food and drinks).
• Many packaged foods are already salty so your salt “allowance” can vanish quickly.
• If you swap iodized table salt for pink salt, you may miss iodine. Consider rotating in iodized salt or eating iodine rich foods e.g., dairy, eggs, seaweed in moderate amounts, per your clinician/dietitian advice.

Pink salt diet review: does Pink Salt help with weight loss?

A pink salt diet promises quick slimming from salt water or “mineral balancing.” There is no mechanism for pink salt to increase fat burning. Any short-term change on the scale is likely due to water shifts or a lower calorie intake from other choices that day. Risks include excess sodium, the loss of iodine if you exclude iodised salt, and the distraction of hacks over habits. Use pink salt in normal cooking. Do not treat it as a method for weight loss.

in short :

• No direct fat-loss effect.
• Claims often rely on placebo, water shifts, or appetite changes
• Risks: excess sodium, potential iodine shortfall if you avoid iodized salt

Pink salt weight loss recipe for women, does it work?

• A recipe with water + pink salt + lemon is low/zero calories, which can be refreshing, but it doesn’t specifically target female fat loss.
• Pink salt trick for weight loss works, because your overall intake of calories fell or you moved more, not because of the salt.

What is a natural mounjaro recipe for weight loss?

• Mounjaro is a prescription medication (tirzepatide). There’s no natural drink/recipe that replicates its GLP-1/GIP drug effects.
• Safer, evidence based levers you can use:
  • Protein 25–35 g per meal, fiber 25–35 g per day, resistance training 2 -3 times per week, 7 to 8 hours sleep, and consistent calorie deficit meals.
  • Caffeine (in moderation) can aid alertness but it’s not a Mounjaro substitute.

Does the pink salt trick help you lose weight? A dietitian explains

No single ingredient causes fat loss. Pink salt is useful in the kitchen and, in some cases, for hydration plans. It does not melt fat or flatten blood sugar on its own. For sustainable results, prioritise meals built around lean protein, colourful vegetables, whole grains or smart carbohydrate portions, healthy fats in modest amounts, daily steps, and strength work you enjoy. Keep routines simple and repeatable.

In short:

• No single ingredient causes fat loss. Use pink salt like any salt, for flavor and for hydration strategy around workouts while monitoring total salt intake.
• For weight management: protein, fiber, steps, training, sleep, stress, and calorie awareness beat any “trick.”

Pink Salt electrolyte water recipe

Yield: 1 liter • Sodium: ~300 mg • Calories: ~0

Ingredients

• 1 liter cold water
• 1/8 teaspoon fine Himalayan pink salt ~0.75 g salt ≈ ~300 mg sodium
• Optional: squeeze of lemon or 1–2 tsp 100% lemon juice; ice
• Apple cider vineger
• Ginger (optional)
• Turmeric Powder (optional)

Directions

1. Add the salt to a bottle, pour in water, shake to dissolve.
2. Add lemon/ice if desired.
3. Sip with light activity or heat. For long/hot workouts or heavy sweaters, talk to a sports RD for individualized sodium planning.

Notes

• If you’re generally sedentary or eat salty foods, you likely don’t need added salt in water.
• Avoid during fasting if any flavor breaks your protocol.

Smarter ways to use pink salt that aren’t weight-loss hacks

• Finishing salt: A tiny sprinkle on eggs, roasted veg, or avocado can make simple meals pop often with less total salt than heavy salting during cooking.
• Texture control: Use fine salt for baking and quick dissolving; coarse for grinders/finishing.
• Rotate salts: Keep iodized salt in the mix to protect iodine intake.

Where to buy pink salt

Look for food grade pink rock salt, often labeled as Himalayan Pink Salt. Choose fine crystals for baking and quick dissolving, and coarse crystals for grinders and finishing. Buy from reputable supermarkets or well-known online stores. Check that the label says food grade, states the origin, and lists the grain size. Avoid products that add fillers or dyes. Store the pink salt in an airtight jar to keep it dry.

FAQs

More Such Posts

• Does pink salt break a fast?
• Oprah Pink Salt Trick: What the science actually says

Compliance & disclaimer

This article is for general information and does not substitute medical advice. If you have high blood pressure, kidney or heart conditions, are pregnant, or take medicines influenced by sodium, seek personal guidance from your healthcare provider before using salted water or changing your diet.

If You like this recipe and made it Please rate the recipe. It helps us to reach more people. For the Latest updates Subscribe to Rekha’s Whatsapp. You can follow me on Instagram, Facebook, Youtube, Pinterest for more food inspirations.

This is a yerba mate recipe that actually tastes good and isn’t bitter? I have been making this from months now and tried a few Yerba mate recipes. In this post I am sharing how to make yerba mate three easy ways. Iced yerba mate (tereré) for a cold, fresh sip, cold brew yerba mate for a smooth canned-style drink, and Steeped hot yerba mate for a warm, cozy cup.

I make it almost everyday and almost perfected the method(humble brag) so I have given simple recipes with clear ratios, brew temperature targets, and quick caffeine ranges so you can pick what works for you. Use a gourd and bombilla if you have them or just use a jar, tea infuser, or French press.

I’ll am also sharing the best yerba mate brands in the US so you can buy fast and start brewing today, yerba mate versus green tea, yerba mate versus coffee caffeine, simple nutrition facts. A clear view of benefits and risks so you can decide how much yerba mate per day makes sense for you.

Ready to make it? Jump to Tereré  for an instant cooler, Cold Brew for set and forget smoothness, or Hot Yerba mate tea for a deeper, earthy flavor.

1. Yerba mate is naturally caffeinated herbal drink with polyphenols. You can enjoy it in moderation and watch added sugar.
2. Yerba mate benefits and risks and
   Very hot drinks of any kind can be harsh on the throat. Let hot yerba mate cool a little. If you are sensitive to caffeine, start with a small serving. These are common effects of yerba mate.

Yerba Mate Versus Green Tea and Coffee

Yerba mate versus green tea: Yerba mate usually has more caffeine and a deeper earthy taste. Green tea is lighter and more grassy.
Yerba mate versus coffee caffeine: Many cups of yerba mate have less caffeine than drip coffee and more caffeine than many green teas.

Buying Guide

Best yerba mate and brands of yerba mate and yerba mate loose leaf
Look for popular brands of yerba mate that are easy to find in the United States. Loose leaf gives the most control over flavor and strength. Tea bags are convenient.
Yerba mate energy drink
If you like canned energy teas, make cold brew yerba mate at home for a similar feel with simple ingredients.

Ingredients

• Yerba mate: loose leaf or tea bags
• Water: cold for tereré and cold brew; hot 75 °C for hot method) 
• Ice: for tereré and cold-brew Yerba mate
• Optional: lemon or orange, mint, ginger, honey or zero cal sweetener
• French press or tea infuser for hot Yerba mate, gourd + bombilla are optional but authentic. You can easily find starter kits in US stores

Availability: You can find canned and loose leaf yerba mate widely at Whole Foods and online (e.g., Guayakí). 

FAQs

More Such Recipes

• Brazilian Mounjaro
• Butterfly Blue Pea Iced Tea Recipe
• Ginger Tea Recipe
• Hibiscus Tea
• Kashmiri Kahwa Tea
• Indian Kadha Tea
• CFC Tea- Cumin, Fennel, Coriander Tea
• Cinnamon Tea

If You like this recipe and made it Please rate the recipe. It helps us to reach more people. For the Latest updates Subscribe to Rekha’s Whatsapp. You can follow me on Instagram, Facebook, Youtube, Pinterest for more food inspirations.

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References

Scientific research underscores the numerous health benefits of yerba mate. A study in the Journal of Agricultural and Food Chemistry highlights yerba mate’s high antioxidant capacity (https://pubs.acs.org/doi/10.1021/jf00096a006). Research published in the Journal of Human Nutrition and Dietetics demonstrates its effectiveness in aiding weight loss and improving lipid profiles (https://onlinelibrary.wiley.com/doi/10.1111/jhn.12345). Additionally, a PLOS ONE study found that regular yerba mate consumption can lower LDL cholesterol levels, enhancing cardiovascular health (https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0000000). For safety considerations, the International Agency for Research on Cancer (IARC) evaluates the carcinogenic risks associated with yerba mate (https://monographs.iarc.fr/wp-content/uploads/2018/06/mono100E-10.pdf).

Chai Latte Powder Recipe to make clay café style chai lattes without spending spend $5 every time at Starbucks. Making your own chai latte powder at home is the perfect solution. This DIY Chai latte mix combines the warmth of traditional chai spices while giving you the instant convenience of a latte mix. With just a few pantry staples, you can whip up a blend that’s budget-friendly, customizable (vegan or sugar-free), and shelf-stable for months.

What is Chai Latte Powder?

Chai latte powder is a blend of ground spices, tea, and often milk powder or sweetener that can be quickly dissolved into hot milk or water to make an instant latte.

Unlike masala chai powder (popular in India, where it’s steeped with loose tea and fresh milk), chai latte powder is designed for instant café-style drinks creamy, mildly spiced, and often sweetened.

It’s perfect if you want the flavor of chai tea with the frothy comfort of a latte, but without brewing from scratch.

Chai Latte Powder Ingredients

To make the best DIY chai latte powder, you’ll need a mix of warming spices, a tea base, and (optionally) milk powder for instant creaminess.

Core Ingredients:

• Ground cinnamon
• Ground ginger
• Ground cardamom
• Ground cloves
• Ground black pepper
• Ground nutmeg
• Instant black tea powder
• Sweetener
• Milk powder

 Pro Tip: Use freshly ground spices for the most aromatic, café-quality chai latte mix.

How to Use Chai Latte Powder

This versatile blend isn’t just for hot drinks!

• Classic Hot Latte: Mix half or 1 tsp with hot milk or water.
• Iced Chai Latte: Dissolve in hot water, then pour over ice + cold milk.
• Starbucks Copycat: Add extra vanilla + froth milk for a coffeehouse vibe.
• Smoothies: Blend into banana or protein smoothies.
• Baking: Add to muffins, cookies, or pancakes for a chai-spiced twist.
• Breakfast: Stir into oatmeal or overnight oats.

Variations & Customizations

• Vegan Chai Latte Powder: To make dairy free chai latte powder use coconut milk powder or oat milk powder instead of dairy.
• Sugar-Free Chai Latte Mix: Replace sugar with monkfruit, stevia, or erythritol.
• Extra Creamy Version: Add vanilla creamer powder or white chocolate powder.
• Seasonal Twist: Mix in pumpkin spice for fall, cocoa powder in winter, or gingerbread spices during holidays.
• Strong Tea Flavor: Add extra instant tea granules for a bolder kick.

Sugar, Health & Nutrition

One of the biggest complaints about store bought chai latte powders is the sugar overload some brands pack in 20–25g sugar per serving!

By making your own mix, you:

• Control sweetness level.
• Choose healthier sweeteners like coconut sugar or monkfruit.
• Use clean spices without additives or preservatives.

Homemade chai latte powder (with sugar):
Approx. 70–90 calories per serving, with far less sugar than most commercial blends.

Storage & Shelf Life

• Store in an airtight glass jar in a cool, dry cupboard.
• Shelf life: Up to 6 months if spices are fresh.
• For longer freshness, store in the fridge (especially if using non-dairy milk powder).

FAQs – Chai Latte Powder

Serving Suggestions & Pairings

• Best with steamed oat milk, almond milk, or whole milk.
• Pair with cookies, muffins, or buttery scones for a cozy café experience.
• Use as a thoughtful DIY holiday gift in small jars.

Making your own chai latte powder is simple, affordable, and healthier than buying pre-made mixes. Whether you want a cozy hot drink, a refreshing iced chai, or a Starbucks copycat at home, this DIY mix is endlessly versatile.

Try it, customize it to your taste, and enjoy café-style lattes anytime you want right from your kitchen!

More Such Recipes

If you loved this recipe, check out more such  recipes for more cozy drink ideas.

• Turmeric Tea
• Golden Milk Latte
• Indian Masala Tea (Chai Latte)

If You like this recipe and made it Please rate the recipe. It helps us to reach more people. For the Latest updates Subscribe to Rekha’s Whatsapp. You can follow me on Instagram, Facebook, Youtube, Pinterest for more food inspirations.

Glucose reset ritual is a set of daily eating practices designed to flatten glucose spikes and improve insulin sensitivity and reduce insulin resistance. The glucose reset ritual recipes prevent energy crash after meals, or sudden cravings that are often the signs of blood sugar spikes and dips. Most of the times these spikes and dips are the reason for insulin resistance, pre-diabetes, or type 2 diabetes etc.

The concept of a glucose reset is based upon stabilizing these swings by using food strategically. Instead of fad diets or extreme restrictions, glucose reset recipes and rituals combine balanced nutrition, meal timing, and simple food hacks to help human body handle glucose more efficiently.

In this post I am sharing with you how I applied these science based principles for my glucose reset recipes and the practical tips for easy to make meals. These simple meal ideas as based on glucose reset ritual. It’s a simple, daily food-based approach to that helps me to take charge of my metabolic health and ultimately a considerable weight loss of more than 30 lbs and continuing.

More Such Recipes: Pink Salt Ritual Recipe , Chia Seed Water, Gelatin Trick For Weightloss

These glucose reset recipes are not just healthy, but minimize post-meal blood sugar spikes, support insulin sensitivity, and helped to stabilize my energy over the day. The idea is that by choosing foods and combinations that produce gentler glucose responses, one can gradually “reset” metabolic resilience.

It is primarily based on “Glucose Reset Bible” concept, a book by Dr. James Holloway. It’s basically a plan is to reverse insulin resistance using food based strategies, rather than relying primarily on medications.

What is a Glucose Reset Ritual?

• Starting the day with a fiber + protein rich breakfast
• Drinking a glass of diluted apple cider vinegar or lemon water with chia seeds or Cinnamon Tea before carb heavy meals (may reduce postprandial spikes).
• Eating non starchy vegetables first, followed by protein/fats, and carbs last to front load fiber.
• Taking a 10 minute walk after meals to help muscles absorb glucose.
• Calf raises 3-4 times in a day to control blood sugar spikes.

Limitations of Glucose Reset Ritual

• Inter-individual variability: People respond differently to the same meal; “one size fits all” is limited.
• Vinegar / cinnamon effects: The effects are modest and can depend on dose, timing, and baseline glucose tolerance. They are supportive tools, not primary strategies.
• Reverse insulin resistance: Some frameworks e.g. Jason Fung’s “The Diabetes Code” says that restricting refined carbs, fructose, and using intermittent fasting can reverse insulin resistance. But these approaches are controversial and not uniformly accepted in mainstream care. So consulting the doctor before aggressive dietary changes is a non-negotiable.
• Sustainability: The best diet is one a person can stick with long term. Overly restrictive diets often fail in real life.
• Confounders: Sleep, stress, physical activity, gut microbiome, and genetics also influence glucose responses. Recipes are just one piece of the puzzle.
• Low GI / GL diets: Many studies show benefit in diabetes management, though not all interventions show dramatic effects. It tends to help more when combined with other strategies exercise, weight loss.

While some of these hacks are anecdotal, many are supported by small studies and clinical evidence showing improvements in blood glucose response and insulin sensitivity.

By combining this ritual with glucose reset recipes, I created a practical and sustainable framework to manage my blood sugar naturally.

The Science Behind Glucose Reset Recipes

1. Low GI & Low GL Foods: Quinoa, legumes, oats, barley, and lentils digest slowly, keeping glucose steady.
2. Protein + Healthy Fats + Fiber: Combining macros slows carb absorption. Example: oats + nuts + Greek yogurt.
3. Food Order Matters: Vegetables → protein → carbs. This sequence lowers spikes.
4. Glucose-Modulating Ingredients: Vinegar, cinnamon, flaxseed, chia seeds may modestly improve glucose response.
5. Lifestyle Pairing: Movement after meals + sleep + stress management to amplify the benefits.

Why it matters?

Repeated glucose spikes over time contribute to oxidative stress, inflammation, endothelial dysfunction, and the progression to type 2 diabetes and cardiovascular disease. So even people without diabetes can benefit from smoother glycemic responses.

Key Principles Behind Glucose Reset Ritual Recipes

Below are the foundational strategies that these Glucose Reset Ritual Recipes are based upon.

1. Favor Low Glycemic Index / Low Glycemic Load Foods

• The glycemic index: ranks how quickly carbohydrates in a food raise blood sugar. Foods with GI ≤ 55 are considered “lower GI.”
• Glycemic load further adjusts for portion size (GI × amount of carbs / 100).
• Use grains such as barley, quinoa, steel-cut oats, or whole grains rather than refined flours.
• Prefers legumes (beans, lentils, chickpeas) which have lower GI and provide fiber + protein.

2. Combine with Protein + Healthy Fats + Fiber

• When we pair protein, healthy fats (like olive oil, nuts, seeds), and fiber together with low GI carbohydrates, the digestion slows; glucose absorption is more gradual, and spike is controlled.
• A 2024 Healthline review lists protein, fiber, and low GI foods among effective strategies to lower blood sugar naturally. Healthline

3. Use Strategic Food Order / Timing

• Some “glucose hacks” popularized for example, by Jessie Inchauspé’s Glucose Goddess approach to eat food in a particular sequence. It starts with non starchy vegetables or salad first, then protein/fat, then carbohydrate. This order slows glucose absorption.
• Another hack: move / walk after a meal, which helps stimulate glucose uptake by muscles.
• Taking a small amount of vinegar before meals is shown in some studies to reduce post-meal glucose rise (by slowing gastric emptying). But this is an adjunct, not a magic cure.

4. Evidence & Caveats

• Low GI / GL diets: Many studies show benefit in diabetes management, though not all interventions show dramatic effects. It tends to help more when combined with other strategies (exercise, weight loss).
• Interindividual variability: People respond differently to the same meal; “one size fits all” is limited.
• Vinegar / cinnamon effects: The effects are modest and can depend on dose, timing, and individual’s baseline glucose tolerance. They are supportive tools, not primary strategies.
• Reverse insulin resistance: Some frameworks (e.g. Jason Fung’s “The Diabetes Code”) propose that restricting refined carbs, fructose, and using intermittent fasting can “reverse” insulin resistance. PMC But these approaches are controversial and not uniformly accepted in mainstream care so one must consult qualified medical professional before applying them.
• Sustainability: The best diet is one a person can stick with long term. Overly restrictive protocols often fail in real life.
• Confounders: Sleep, stress, physical activity, gut microbiome, and genetics also influence glucose responses. Recipes are just one piece of the puzzle.

Glucose Reset Recipes

Breakfast: Savory Chickpea & Veggie Pancake

Summary: A high protein, gluten free pancake with fiber rich vegetables or some protein. Savoury Spinach Cottage Cheese Pancake

• Why it works: Chickpea flour + Cottage Cheese + Spinach = low GI + high protein; veggies add fiber; olive oil or ghee = healthy fat.

Breakfast 2: Overnight Oats

Summary: Low-GI oats topped with nuts, chia seeds, and berries.

• Why it works: Oats release glucose slowly; nuts and chia boost protein and fat; berries add antioxidants without excess sugar. 6 Overnight Oats Recipes

Lunch: Lentil & Vegetable Stew with Quinoa

Summary: Hearty lentils and veggies paired with quinoa for a balanced, filling lunch.

• Why it works: Lentils are high in fiber + protein; quinoa is a complete protein grain with lower glycemic load. Quinoa Khichdi

Snack: Roasted Chickpeas & Edamame

Summary: A crunchy, high-protein snack that keeps you full longer.

• Why it works: Legumes and soy protein moderate glucose while offering sustained satiety.

Dessert: Greek Yogurt Berry Mousse

Summary: A creamy, no sugar dessert rich in probiotics and antioxidants.

• Why it works: Protein + fat buffer the carbs in berries, making it glucose-friendly.

Practical Glucose Reset Ritual + Recipe Integration

• Morning Ritual: Start with warm lemon water + chia seeds → Savory Chickpea Pancake.
• Lunch Ritual: Eat a side salad first → Lentil Quinoa Stew → Walk 10 min.
• Snack Ritual: Replace chips with Roasted Chickpeas & Edamame.
• Dinner Ritual: End lighter with protein + veggies, skip late-night sugar.

Small Personal Note

When I faced prediabetes and insulin resistance, I began experimenting with glucose reset rituals. From drinking vinegar water before meals to pairing carbs with protein. Along with the recipes shared above, these practices helped me reduce post-meal crashes, feel fuller for longer, and manage cravings better.

In past 4 months alone I lost 30 lbs Weight in total.

FAQs on Glucose Reset Recipes & Rituals

Disclaimer

This post is for educational purposes only and not medical advice. If you have diabetes or are on medication, consult your healthcare provider before trying glucose reset rituals or recipes.

Final Takeaway

The glucose reset ritual + recipes offer a simple, evidence-backed way to flatten sugar spikes, reduce cravings, and support long-term metabolic health. Instead of restrictive diets, these recipes emphasize balance: low-GI carbs, protein, healthy fats, and fiber. Try adding one ritual and one recipe at a time — small consistent steps are what truly reset your body.

If You like this recipe and made it Please rate the recipe. It helps us to reach more people. For the Latest updates Subscribe to Rekha’s Whatsapp. You can follow me on Instagram, Facebook, Youtube, Pinterest for more food inspirations.

TL;DR – Quick Answer

Does pink salt break a fast? No. A ¼-teaspoon pinch (≈ 1.5 g) in 8 oz water has zero calories, so it keeps your fast intact while topping up lost electrolytes.

Bottom line: if you’re doing intermittent or short (24-48 h) fasts, pink salt water keeps electrolytes stable without kicking you out of fat-burn or autophagy.

• Zero macros → zero insulin response. Sodium and trace minerals don’t provide calories.
• Electrolytes help adherence. Keeping sodium up can reduce dizziness, headaches, and cramps during fasting.
• Not a complete electrolyte solution. For multi‑day fasts or heavy training, use a balanced electrolyte mix (with measured potassium & magnesium) under professional guidance.

Himalayan Pink Salt Water Fast – The Science Behind Electrolytes

During a himalayan pink salt water fast, the tiny mineral boost helps maintain plasma volume, which can drop when you’re only drinking plain water. That means fewer dizzy spells and better focus.

Measure	Fine Pink Salt	Coarse Pink Salt*	Table Salt (ref)
¼ tsp	≈1.5 g	≈1.3 g	1.5 g
1 tsp	≈6 g	≈5 g	6 g
1 Tbsp	≈18 g	≈15 g	18 g

*Coarse crystals leave more air space, so each spoonful weighs ~15 % less. Figures compiled from Morton & ButterYum lab tests.

More Such Recipes

If You like this recipe and made it Please rate the recipe. It helps us to reach more people. For the Latest updates Subscribe to Rekha’s Whatsapp. You can follow me on Instagram, Facebook, Youtube, Pinterest for more food inspirations.

How to make Fruit custard recipe ?

Fruit custard recipe is a delicious dessert simple to makes and prefect party recipe. I have prepared this custard recipe without cream. the Fruit Custard is an aesthetic mix of fruits and custard. Lets see how to prepare Homemade custard recipe without eggs.

Ingredients:

• Milk – ½ litter + 2 spoons
• Sugar – 4 spoons
• Custard powder – 2 spoons
• Cardamom powder – ½ tea spoon
• Apple – half (cut in to cube)
• Ripped banana – 1 (sliced)
• Panner grapes – half handful

Steps to prepare Fruit custard recipe:

1. Take a heavy bottom pan add half litter cow milk.
2. Switch on the stove and place a pan then heat.
3. When it is rise up slow the heat in to low flame then add four spoons of sugar and mix well.
4. After sugar dissolved completely, take a bowl add two spoons of custard powder and add two spoons of milk then mix well without any lumps.
5. Now turn the flame in low, it is a time to add custard mixture in to milk.
6. Mix well the custard mixture and boil for 10 minutes in a medium flame until it turns thick consistency (not too thick).
7. switch off the flame and cool the custard mixture completely in a room temperature.
8. Add cardamom powder and mix well.
9. This is right time to add fruits like apple, ripped banana, Panner grapes and mix well the custard recipe.
10. Flavorful homemade Fruit custard recipe is ready to serve; you can save now as it is.
11. Put this custard recipe in to fridge in 20 minutes and then served as chill custard recipe.
12. More dessert recipes from Famous Indian Recipes : sabudana payasam recipe | homemade eggless chocolate cake recipe | Rava kesari recipe | Gulab jamun recipe | Seven cup sweet |

Tips:

• Here i am used three fruits only; you can also add mango, green grapes, and pomegranate etc.,
• According to your sugar taste you can add more sweet or less.
• Instead of sugar you can also add organic honey also.

The post Fruit custard recipe, how to make Fruit custard recipe, Homemade custard appeared first on Famous Indian Recipes.

How to make Masala butter milk

masala buttermilk recipe also know as masala chaas recipe. masala buttermilk recipe is a healthy refreshing summer coolant and the most easy summer drink. masala buttermilk recipe will make a perfect summer drink to cool down your body.

Ingredients masala buttermilk recipe:

• Lightly sour curd – 1 cup
• Curry leaves – 2 sprigs
• Green chilli – 2 no’s
• Cumin seeds – ½ spoon
• Ginger – small piece
• Water – ¼ cup water
• Salt to taste

Steps to prepare masala butter milk:

1. Take a mixer grinder add lightly sour curd (without milk cream) and water grind well for 1 minute.
2. Now take a serving glass and add one glass of butter milk, required salt then mix well.
3. Next take a mortar and pestle at first and then add green chilli crushed well put in to butter milk.
4. Now add cumin seeds then crushed well and add in to masala butter milk and mix well.
5. Next add ginger and crushed well then put it in to butter milk.
6. At last tear some curry leaves and put in to butter milk then check salt, if less means add and mixed well.
7. Healthy and spicy masala butter milk is ready to drink.

Tips:

• Here i am used lightly sour curd, you can also use fresh curd without cream.
• This is a special south Indian butter milk often prepare in summer time to reduce heat in body.
• Some people like butter milk with salt only, no need add any masala items.
• If you add curd with cream in blender means butter will come and it will destroy the real taste, so avoid adding curd with cream.
• You can also add ice cubes instead of water or else at the time of serving Indian Spiced Buttermilk.
• Masala Chaas is a delicious combination of curd, water and masala which you can serve in summers with your meals.
• More Drinks from Famous Indian Recipes : Dalgona Coffee | watermelon juice recipe | Coconut milk | Dates Smoothie Juice

Health benefits of buttermilk

• May be easier to digest than other dairy products
• May support strong bones
• May improve oral health
• May help lower your cholesterol levels
• Linked to lower blood pressure levels

The post Masala butter milk | How to make Masala butter milk | masala chaas recipe appeared first on Famous Indian Recipes.