Share
Many Indian homes have long relied on herbs and kitchen remedies to manage tiredness, low immunity and seasonal changes. These are often passed down through families and used without labels. In recent years, the word “adaptogen” has become more popular. It refers to natural ingredients that help the body adjust to stress. Indian food traditions already include several such ingredients. These include haldi (turmeric), tulsi (holy basil), ashwagandha, ghee, brahmi and mulethi.
People often do not need medicines for small concerns like tiredness, poor digestion or low energy. A warm drink before bed or a spoon of spiced ghee in the morning can help restore balance. These recipes are not new inventions. They use combinations that have been tested in Indian kitchens and Ayurveda traditions.
Each recipe mentioned below can be made at home with fresh or dried herbs. The ingredients are not costly. Most are already used in daily Indian cooking. The focus is on practical home recipes that offer some comfort to the body and mind during busy days.
1. Haldi Milk (Turmeric Milk)
Haldi milk is one of the most common Indian adaptogen drinks. It is usually prepared with full-fat milk, a small amount of turmeric powder, and sometimes a pinch of black pepper. Some people add a bit of ghee or jaggery.
The key ingredient, turmeric, contains curcumin. This compound has anti-inflammatory and antioxidant effects. Adding black pepper helps improve the absorption of curcumin. The milk provides fat, which also supports the body’s uptake of turmeric. Ghee can be added for extra nourishment. This drink is often taken at bedtime. It helps settle the stomach, supports joint health and improves sleep quality.
The recipe is simple. Heat milk and stir in a quarter teaspoon of haldi and a pinch of pepper. Add ghee or jaggery if needed. Simmer and drink it warm. It is a good routine drink during monsoon or winter.
2. Tulsi Tea (Holy Basil Herbal Brew)
Tulsi is a sacred herb in Indian homes. It grows easily in pots and is often used during the change of seasons or when someone catches a mild cold. It has adaptogenic properties that support the immune system and help reduce stress.
Tulsi tea can be made by boiling fresh or dried tulsi leaves in water for around five to seven minutes. Some people add ginger, mulethi (liquorice root), or lemongrass to improve the taste and add benefits. The tea can be taken in the morning or early evening. It helps clear the nasal passage, calm the nerves, and soothe the throat.
Avoid drinking tulsi tea very late at night. It works best as a daily wellness brew, especially during periods of high work stress or during weather shifts. The recipe does not need sugar. If needed, use a few drops of honey after the tea has cooled a bit.
3. Ghee And Brahmi Morning Tonic
Brahmi is a herb used in Ayurvedic preparations for brain health. It is believed to support memory, focus and reduce mental fatigue. Brahmi can be taken in powdered or paste form. One traditional method is to mix it with ghee. Ghee helps carry the active compounds of herbs deeper into the body.
In the morning, a small spoon of brahmi ghee on an empty stomach is said to support mental clarity and reduce anxiety. If brahmi is not available fresh, its powdered form can be used. Add a pinch of it to melted ghee and consume while still warm.
This tonic is sometimes given to children who struggle with concentration. It can also help adults who feel mentally drained after long working hours. Always use pure, unsalted ghee. Check the source of brahmi powder to make sure it is safe and clean.
4. Ashwagandha And Milk Bedtime Drink
Ashwagandha is another well-known adaptogen. It is used in Ayurveda for supporting energy during the day and improving sleep at night. The root is available in powder form and can be added to warm milk.
Ashwagandha is often taken with milk and a pinch of cardamom. Some also add dates or jaggery for taste. It should be taken about thirty minutes before sleeping. This drink helps reduce cortisol levels, support hormone balance and encourage restful sleep.
Use around half a teaspoon of ashwagandha powder in one cup of milk. Mix and bring to a light boil. Do not add honey to hot drinks. If using sweeteners, let the drink cool slightly first. Ashwagandha is considered safe for regular use, but it is best to take it in short periods and then take a break. It is not suitable for pregnant people or those with thyroid conditions without medical advice.
5. Mulethi And Dry Ginger Infusion (For Digestion And Throat Health)
Mulethi, or liquorice root, supports respiratory and digestive health. It is soothing for the throat and reduces acid reflux in many cases. Dry ginger (saunth) is also helpful for digestion and warming the body during cold seasons. These can be brewed together for a light tea.
To prepare this infusion, boil a small piece of mulethi and a slice of dry ginger in two cups of water. Simmer until it reduces to one cup. Strain and drink warm. This drink can be taken once a day, after meals. It helps ease bloating and supports the upper respiratory system.
People with high blood pressure should not take mulethi in excess. This tea is best used occasionally during sore throat or mild indigestion. It does not need any sweeteners, as mulethi already has a natural sweetness.
