Fennel Tea Recipe

Fennel Tea Recipe

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March 24, 2014


Jess Novak

This aromatic plant, part of the parsley family, is a complex carbohydrate that provides stable glucose levels which helps prevent mood swings. It helps boost serotonin and endorphin levels.

Read more about 12 Teas That Boost Your Mood.



Related Recipes


  • 1.5 Teaspoons fennel
  • 1.5 Cups water


Crush fennel seeds with the back of a spoon. Bring water to a boil, pour over fennel seeds, cover, and steep for about 7 minutes.

Nutritional Facts




Vitamin A1µgN/A

Vitamin C0.3mg0.5%

Vitamin K2µg2%


Folate (food)0.7µgN/A

Folate equivalent (total)0.7µg0.2%





Have a question about the nutrition data? Let us know.


Fennel Seeds: Exciting Ways to Add Saunf to Your Diet + Fennel Tea Recipe


Today, the limelight falls on another special member of the world of spice - saunf. While many commonly use these humble seeds as a mouth-freshner, it also finds a dedicated spot in rustling some of the most lip-smacking Indian delicacies. The benefits of consuming saunf on a regular basis are many. According to Shilpa Arora ND, a renowned Health Practitioner, Nutritionist and certified Macrobiotic Health Coach, fennel seeds have health benefiting properties that help regulate blood pressure, tackle water retention, improve sight, relieve from asthma and also help purify blood.

Fennel seeds are extensively used in North Indian cooking

In Ayurveda text books, saunf finds great mentioning. It is among those few ingredients that are known to balance the three doshas - vata, pitta and kapha. Fennel seeds are great for digestion and have cooling properties. These can also help in tackling breastfeeding issues. Ayurveda expert Vasant Lad in his book, The Complete Book of Ayurvedic Home Remedies notes, "1 teaspoon of fennel seeds can be boiled in a cup of water, cooled down and given to the baby in small quantities. This will help wash out kapha from the infant's body. It will help stimulate the appetite and boost the digestive enzymes".

Fennel seeds are best enjoyed raw, chewing on them and experiencing its sweet juice is something enjoyed by many across the country. Indian cooking also uses saunf to its full capacity, if you have been looking for ways to add more of this super spice in your diet here are some interesting ideas:

Soups and Salads

Believe it or not, adding fresh fennel seeds to your regular soups and broths with add a whiff of freshness and a burst of exquisite flavour to your soups. A sprinkling atop salads will give a whole new character to your meal.

Add a burst of flavour by introducing fennel to your meals

Roasted is best

Take a tablespoon of fennel seeds and put them on hot tawa, allow them to roast evenly, mildly grind and use in a range of dishes - the quickest of all would be to whip up some raita adding freshly roasted, ground fennel seeds, chopped onions and some salt and pepper.

Fennel seeds can be used in little quantities in baking larger, fuller savoury preparations.

The easiest would be to simply add half a teaspoon of fennel seeds in your drinking water and sip on it all day long. Some people even add these to their daily cup of green tea. We love our freshly brewed fennel tea spiked with some of our favourite ingredients.

How to make fennel tea

The recipe doesn't get easier than this. Follow these fuss-free steps.

Take a teaspoon of saunf and grind them. It is best to use mortar pestle to ensure slow release of flavours.

Take ground fennel seeds and place it in a cup, pour boiling water and leave for 10 minutes.

Strain, add a bit of honey, tulsi leaves, black pepper or ingredients of your choice or simply enjoy plain.

Fennel leaves can also be used in the similar fashion, just that the leaves need to be in excellent health, free from any infestation. Let the leaves steep for 15 minutes.

Masala Chai

Masala chai is a sweet and spicy drink that can be enjoyed all year round, served either piping hot from the stove or nice and chilled from the fridge. Originating in South Asia, most notably India and Pakistan, the delicious beverage is now popular all over the world. Simply translated, masala ("spice mix") chai ("tea") is spiced tea. There are many versions with varying amounts and ratios of ingredients, but at its core, masala chai is usually black tea brewed with fresh ginger, crushed spices, milk, and sugar.

This version of masala chai uses a combination of minty green cardamom, sweet cloves, licorice-y fennel seeds, spicy black peppercorns, and warm cinnamon and star anise in addition to grated fresh ginger. For extra depth, we recommend lightly toasting the whole spices before crushing them to help the flavors bloom during the simmer&mdashthis gives the chai a slight cocoa note. You can adjust the spice ratio to your liking: decrease the amount of black pepper and use sliced ginger instead of grated ginger to decrease spiciness, or increase cloves and cinnamon sticks for a sweeter profile.

Go with a solid, strong loose-leaf black tea for the richest chai. I used Taj Mahal brand orange pekoe, which is affordable and has only a slight acidity even when brewed for a long time. It works perfectly in this recipe, which calls for 20 minutes of low-heat simmering. If you'd prefer a less strong cup of tea, you can cut the total simmering time in half.

Milk and sugar

For the perfect cup of tea, you'll have to tweak the recipe to find your own perfect balance. I went with a 1:1 ratio of milk to water for my preferred level of creaminess. If you want it richer, replace some of the water with milk for a lighter version, replace some of the milk with water. Avoid using more than 3 cups of liquid total to prevent diluting the taste of the tea and spices too much.

Sugar is an essential ingredient in masala chai: 1 to 2 tablespoons of sweetener will accentuate the taste of spices and deepens their flavors against the tannic bitterness of tea. If you're tempted to skip the sugar altogether, know that you'll risk muting the vibrant notes of spicy goodness!

Tea pulling

Watch almost any video of street food in India and you'll probably find a scene of a chai vendor pulling tea: the brew is poured back and forth between two pots from a great distance repeatedly until it turns slightly foamy. "Pulling" the chai aerates it in such a way that makes it taste smoother and creamier, giving it more body and a silkier mouthfeel. You can try to mimic this technique by using a ladle or metal measuring cup to scoop up some chai and pouring it back into the pot during the last few minutes of the simmering process&mdashjust beware, it might splatter a bit if you go too high!

When straining the tea, be sure to use a wooden spoon to really press on the tea and spices before discarding them&mdashthere's a lot of flavor trapped in those last drops! You can either serve this hot right away with a buttermilk scone or some fennel-spiced butter cookies, or keep it chilled in the fridge for up to 3 days. I find that the flavor intensifies once the chai is cool, making it that much more enjoyable.

If you've made this recipe, be sure to drop us a line down in the comment, leave a rating, and let us know how you liked it!

Nutrition Content of Fennel Seeds

The fennel plant belongs to the parsley (Umbelliferae) family, a large family of herbs and spices. Other common members of the parsley family are caraway, dill, anise, and cumin. In addition to being an aromatic ingredient, fennel seeds have a good nutrition content, too. It is a healthy food ingredient as it low in sodium, cholesterol, and saturated fat. Fennel seeds are a wonderful source of potassium, copper, phosphorus, dietary fiber, calcium, iron, magnesium, and manganese.

Fennel seeds contain more minerals than vitamins. One tablespoon of fennel seeds contains 19% DV of manganese, seven percent DV of calcium, six percent DV each of iron and magnesium, three percent DV each of potassium, phosphorus, and copper, and one percent DV of zinc. The same amount of fennel seeds will also provide two percent DV each of vitamin C, thiamin, and niacin, and one percent DV of vitamin B6 and riboflavin. Fennel seeds also offer nine percent DV of dietary fiber, and thus, it is capable of improving digestion.

How to Make Fennel Tea

The volatile oils and chemicals responsible for the tastes and smells of herbs can also have notable health benefits. Fennel possesses a pungent anise fragrance and the seeds, leaves and root bulb are used broadly in many cuisines. Flavoring herbal tea with fennel can help boost digestion and act as a diuretic, aiding in the removal of excess water and some waste. The fragrance of the tea may be calming to some people, and the volatile oils may possess antiseptic properties, assisting in the treatment of gastrointestinal infections.

Measure 1 to 2 teaspoons of whole fennel seeds. The seeds will release a greater quantity of the volatile oils if crushed slightly by a large spoon or the flat edge of a chef's knife. The crushed seeds, plus other ingredients, can be added with or without a strainer, depending on your preference and the specifics of your brewing set-up.

Cut a small bundle of fennel leaves. Bruise the whole fennel leaves or chop into large pieces to promote the release of the oil.

Measure 1 to 2 teaspoons of chopped fennel root. Note that due to the tougher texture of the root, it may need to be brewed slightly longer than other forms of fennel or additional ingredients.

Add the form of fennel you are using to 2 cups of water. Bring to a low boil. Very hot temperatures can destroy the volatile components of fennel, so the tea should not be brewed for longer than two or three minutes. Bagged tea, loose tea leaves or other herbs may also be added to the strainer or teapot depending on your taste.

Strain or decant the tea into a teapot or cup. Flavor with honey, sugar, artificial sweeteners or orange juice to taste.

Allow the tea to cool until comfortable to drink. This typically takes five to 10 minutes. Consume without great delay. The longer it sits, the more volatile compounds are released into the air and not into your digestive system.


Do not use fennel tea as a complement or substitute for medical treatment without the express consent of your health-care provider.

Avoid drinking fennel tea if you are pregnant. Compounds in fennel are a possible uterine stimulant and may elevate the risk of complications of pregnancy.

Banish Belly Bloat with This Ginger Fennel Tea

If you’ve ever struggled with stomach bloating, gas, and digestive troubles, you’re going to love the results of drinking this simple anti-bloat tea with ginger and fennel.

You can banish belly bloat fast with just a few basic ingredients that you may already have on hand. I love drinking this hot, healing tea in the evenings and I find that I wake up with a calm system and less bloating.

Anti-Bloat Tea Recipe

I really try to limit my intake of over-the-counter medications, but I find that sometimes my body needs a little push to help reduce bloating and gas.

It’s why I first started experimenting with making my own anti-bloat tea at home. I honestly can’t believe that I’m old enough to be struggling with bloating, digestive issues and gas (eek!) but here I am. Luckily, I really do find that this easy anti-bloating tea does the trick to get rid of my belly bloat.

RELATED: Check out our list of the best beauty teas for glowing skin, and learn about the benefits of celery juice for digestion.

Anti-Bloat Benefits of Ginger

Ginger is such a powerful ingredient to combat belly bloating. I’ve actually been incorporating ginger into my smoothies and teas for some time now, as I tend to struggle with digestive woes.

This anti-bloat tea with ginger offers a calming effect that can soothe your digestive tract and alleviate pesky gas symptoms, bloating and even stomach cramps.

During both of my pregnancies I can remember people always telling me to take ginger for my morning sickness.

It never really helped me with my nausea, but I’ve found that it does really work to alleviate my minor digestive symptoms and belly bloating.

I also love consuming ginger because of its anti-inflammatory properties and its ability to strengthen my immune system. I’m definitely a huge believer in ginger and I always keep some ginger root on hand.

Anti-Bloat Benefits of Fennel

Let’s face it, no one likes to talk about gas (especially me… I’d rather crawl into a hole and hide), but it’s an issue that many people deal with.

I haven’t quite pinpointed which foods are causing me occasional gas, but, it can be so bothersome at times and definitely contributes to my stomach bloating issues.

If you struggle with gas and bloating I really can’t recommend fennel highly enough.

Dried fennel seeds are quite popular in India as a digestive aid. In many cultures, fennel seeds are chewed after a meal to stimulate digestion.

I’m really not keen on chewing dried fennel seeds and much prefer this easy anti-bloating ginger fennel tea.

Scientists have identified fennel seeds as having anti-spasmodic and anti-inflammatory properties that help relax the body and clear gas from your system.

I don’t find that it’s an issue to steep the ginger and fennel right in my cup, but, if you are worried about avoiding the seeds and ginger when you sip you can steep using one of these disposable tea bags, which I do love to keep on hand for the different teas that I purchase or make. I hope you’ll give my easy anti-bloat tea a try!

The benefits of fennel tea

Excellent against gas and flatulence

Who has not suffered from annoying and uncomfortable gas at some time? But we must differentiate between gas and flatulence. And that is that while the gases consist of the air present in the intestine and that exits through the rectum, Flatulence actually consists of distension of the stomach or intestines as a consequence of said gas accumulation.

The gases can have a gastric origin (which are expelled from the body by belching), or an intestinal origin (expelled through the anal canal, through the rectum). Be that as it may, they become a very annoying and uncomfortable problem, as it causes the appearance of abdominal swelling, cramping and discomfort.

Fennel tea is a popular remedy very useful in calming the flatulence and colic caused by these. Among other aspects, it helps to expel gases more easily, a quality that translates into reducing swelling and decreasing the swollen belly.

Stimulant of digestion

Fennel tea is a wonderful stimulant of the digestive system, acting in a very positive way when stimulating digestion, so it is very useful in case of slow, heavy or difficult digestion.

On the other hand, It becomes an adequate remedy to relieve the feeling of fullness, caused especially when we eat in excess and therefore large amounts of food.

Soothing effect of cough and bronchitis

Although it is a lesser-known quality, did you know that the fennel acts as a natural painkiller in case of bronchitis and cough? Therefore fennel tea is very useful during the months of autumn and winter, in which influenza, colds and other respiratory diseases increase considerably.

It is believed to stimulate the production of breast milk

There's no doubt breast milk is the best food a baby could take during its first year of life. Popular belief indicates that fennel tea helps stimulate milk secretion in nursing mothers, and in fact many mothers who have tried it so attest.

However, there is no scientific evidence to increase milk production, since it exerts an estrogenic effect that would actually decrease milk production.

Ayurvedic Spice Blends for Health and Wellness

Ayurveda describes the preventive and curative properties of hundreds of herbs and spices, and prescribes particular spices for each season.

Benefits of Fennel

  • One of the best herbs for strengthening agni without aggravating pitta
  • Stops cramping
  • Increases mental alertness
  • Promotes breast milk flow
  • Helps with IBS
  • Relaxes the digestive tract
  • Alleviates gas and indigestion
  • Increases the burning of fat
  • Moves lymph.

Good stuff, right? No more gas, stronger digestion, increased fat burning, fewer toxins.

½ teaspoon cumin seeds
½ teaspoon coriander seeds
½ teaspoon fennel seeds
4–5 cups water

Heat the water in a stainless steel pot over high heat. Add the seeds. Allow the tea to boil for 5 to 10 minutes, depending on the preferred strength. Strain out the seeds, place in an insulated thermos, and sip throughout the day.

If you get into the habit of making this tea daily, here are two CCF life hacks:

  • Scoop half a teaspoon of each seed into each compartment of a seven-day pill organizer, so your seeds are premixed for the week.
  • Add half a cup of cumin, half a cup of coriander, and half a cup of fennel to a glass jar and shake well to mix. Each morning, simply add 1 ½ teaspoons of the blend to the hot water.

This may seem like a no-brainer, but this tea should be consumed hot. Cold creates constriction, while heat opens up the blood vessels. The ultimate goal is to increase blood circulation in the digestive system, so that everything is working at full capacity.

Lauren Gernady is the Academic Coordinator of the Kripalu School of Ayurveda, an Ayurvedic Health Counselor, and a 500-hour Kripalu Yoga teacher.

Juniper Berry, Star Anise and Fennel Tea

Home Remedy for Bloating, Gas and Menstrual Cramps

Ingredients (makes 2 cups [500ml])
4 juniper berries (get it from Amazon in the US or Canada)
1 tablespoon fennel seeds (buy from Amazon in the US or Canada)
4 star anise (buy from Amazon in the US or Canada)
3-4 sprigs fresh mint
2 cups boiling water

Lightly crush the juniper berries and fennel seeds in a mortar with a pestle. Then, add these spices along with the star anise and mint leaves to a sauce pan of hot water. Heat on a low-medium temperature.
Once the tea starts to gently bubble, let it simmer for no longer than one minute. Then turn off the heat and let the tea brew for 10 minutes.
Strain all the liquid and discard the spices. Consume hot or warm.

You can keep the rest and consume later at room temperature.
Do not reheat the tea as it will lose much of its properties and may also tend to turn acidic.
It is best to consume this tea without any sweetener. Otherwise, you may sweeten it to your taste with some maple syrup or other sweetener of choice.
This tea can be consumed 2-3 times a day for no longer than 4 weeks.

How to Make Ajwain Tea


· 3 teaspoon carom seeds (ajwain)

· ½ teaspoon ginger (adrak) juice

· ¼ teaspoon cardamom (elaichi) powder


You should mix all the ingredients, water, milk, sugar, ginger juice, elaichi powder and chai masala together and heat on a low flame until the mixture starts boiling. Then, after it has boiled for 2 minutes, add Ajwain Seeds and simmer for 5 minutes.

Make sure to stir at times. Finally, bring one more boil and remove it from heat. Cover and keep it like that for 5 minutes. You should consume this tea on a regular basis, at least once a day.

Moreover, you can also try Ajwain water, which is a great natural remedy for weight loss. This is one of the simplest drinks you can have for promoting weight loss. The preparation of Ajwain water isn’t time-consuming.

In order to prepare it, you should take two teaspoons of fresh Ajwain seeds in a pan and dry roast it on low flame. Then, let them cool down while you boil 500ml of water in a pan. So, when the water starts boiling, put the flame on medium, and add the roasted Ajwain seeds.

Let them boil for several minutes and remove it from the heat as soon as the color of the water changes to brown. As soon as the Ajwain water cools down, strain it and drink it all through the day.