If you have been in one of my herbal or holistic nutrition classes, you have likely heard me reference Maria Noel Groves and her brilliant book, Body Into Balance: An Herbal Guide to Holistic Self-Care. Here is a delicious chai tea blend that she has created which, thanks to the addition of nettles and oatstraw, is an amazing, bone-healthy warm and delicious, spicy blend of chai ingredients. This caffeine free treat is great anytime of day you need a little warm deliciousness in your life.


  • 1 heaping tsp dried nettles
  • 1 tsp oatstraw
  • 1 tsp oatmeal
  • Thin slice of ginger
  • 3 cardamom pods, cracked
  • 2 cinnamon sticks
  • 5 whole cloves
  • 1 whole star anise
  • Pinch fresh grated nutmeg
  • Sweetener and creamer to taste (optional)


Infuse all of the above (except sweetner/creamer) in 8-12 oz of boiling water. Cover and let sit for ½ – 1 hour before straining (You can infuse for less time, but the flavor will be weaker.) Strain, reheat if necessary, and the sweetener and creamer to taste. Particularly yummy with whole cow’s mild or barista-style oat milk & maple syrup (especially if you’re still learning to enjoy herbal flavors.)

Maria also has a few bone-friendly herbal recipes available via easy link on her blog  https://wintergreenbotanicals.com/nutrientdenserecipes