How To Create a Tonic Drink

by Sophia Richmond-Manno September 17, 2018 0 Comments 4 mins read

How To Create a Tonic Drink

Alright, so you’ve perused the SuperFeast website, selected your tonic herbies, they’ve arrived and now you’re stumped as to what to do with them from here...

Firstly let’s establish what your daily flow looks like, do you have a hot cup of something every morning to start off your day, maybe you love a good midday smoothie or a herbal tea before bed... Have you got your own personal practice rocking?

When do you find yourself allocating space in your day just for you? It’s really lovely to get clear on this, as that sacred space is a wonderful time to create a little self care ritual and add in delicious healing tonic to ensure your health is supported and your vibe is high. Maybe you listen to podcasts, like our episode on What Is Tonic Herbalism

To begin, determine whether you’re an AM or PM person, generally the herbs can be taken at any time throughout the day but some of them do have energising qualities, and some folk experience this effect more than others, so it’s great to be aware of the energetic of a herb before you take it. We usually recommend taking your herbs in the morning so then you have the whole day to notice how their medicine unfolds for you.

Reishi is great before bed as it acts like a soothing balm to the nervous system and allows one to enter a beautiful deep sleep. Our sleepy reishi tonic is beauuuuutiful. Astragalus embolises Qi (energy) within the body, an action which may lead to a feeling of stimulation in some peeps who are sensitive or have delicate systems, therefore it's best mixed into your morning brew or an afternoon "energiser" rather than your sleepy time tea, gotta catch those zzz’s remember!

Having said that, tonic herbalism is centred around a philosophy which incorporates small doses taken consistently in the diet over time, in a stable system a dose of 1/4 - 1 teaspoon per day shouldn’t elicit any extreme side effects within the body.

Dosage can vary depending on what your health aim, intention or condition is, as mentioned above, we recommend 1/4 - 1 teaspoon per day initially, this is a great sweet spot for most people, there is the option of slowly building your dose up over time if desired and/or necessary and if/when tolerance increases. Tonic herbs are designed to be a part of the daily diet and benefits accumulate over time, so as long as you're taking them daily, you're going to reap the rewards, wahoo!


Here's our recipe template:


A simple recipe template to follow when crafting your hot tonic drink (smoothies are a no brainer):

  1. Add 1/4 - 1 teaspoon of your desired herb/herbs to your favourite mug (you can spoon it straight into the blender if you prefer it a little more frothy)
  2. Pop the kettle on, you’ll need around 200ml of hot water to start - you can also use hot tea as your base, such as dandelion, chai, matcha etc. to add another layer of health benefits and/or flavour.
  3. Add 1/2 -1 tablespoon of fat of choice (we love coconut oil, pastured butter or ghee. MCT oil works too if you're into it). This helps your body to absorb any fat soluble vitamins that are present in the herbs.
  4. Add milk of choice, animal or plant (we love nut mylk’s such as almond, macadamia, cashew, coconut etc)
  5. If you feeling sweet, add a sweetener, our favourites are raw honey and maple, if you prefer stevia or sugar free options add them to taste.
  6. Stir or blend and enjoy!

* Optional extras include raw cacao (to make a hot chocolate), carob, maca, lucuma, mesquite, turmeric, cinnamon, vanilla etc (simply add to taste, maybe not all at once.. unless you’re into that!)


Get creative, experiment with different flavour combinations and channel your inner wizard and/or mad scientist.


All the herbs should be compatible with this basic recipe, however a little note on Schizandra, it’s quite tart in flavour, so it's more suited to take as a simple tonic tea, it combines well with fresh ginger and lemon, add little honey and you're cooking with gas! We love these flavours in our Immortal Beauty shots! We don’t advise consuming it in milk/nut mylk drinks... Same goes with MSM (which is a mineral, not a mushie/herb). This is much better added to a glass of lemon water (pair it with Vitamin C for bio availably) first thing in the morning, rather than to your hot tonic elixir ;) Just sayin!


If you prefer a more savoury flavour, feel free to add the herbs to your soups, broths and stews; miso is a natural favourite. We have plenty of ma’s and pa’s that Trojan Horse these herbs into their family meals, the kids don't notice a thing! Mason's Mushrooms in the family spaghetti bolognese is a real winner. We've had a few lols with some clever mum's who've snuck Chaga into their kids’ chocolate brownie's or given our epic cupcake recipe a go and the little munchkins were none the wiser! #mumtricks

So go forth lovely ones, create, concoct, experiment, and master your weird and wonderful tonic herb recipes, keep it simple or channel your inner Heston (Blumenthal) or Mason and enjoy the deep nourishing qualities these epic herbs can bring to your daily flow. We love sharing our personal fave's with you, check out our recipe collection here :) And we love, love, love seeing your beautiful creations on Instagram and Facebook, make sure to tag us @superfeast. We've got some epic podcast episodes that can give you heaps more information on tonic herbs, how to integrate them into your life and how to thrive :) Speaking of thriving, sleep. Sleep is key!

Sophia Richmond-Manno
Sophia Richmond-Manno

Her love of helping individual’s find their own rhythm and vitality is what makes Sophia tick. Creating content and educating others on the healing effects of tonic herbs, Sophia brings intention and love to all her human interactions. Sophia’s back ground in naturopathy, paired with her knowledge of the subtle energetics all around, allow her to subtly lead you down the path of your own good health. Sophia is the Customer Service angel at SuperFeast, she is most likely on the other end of the phone, when you give us a call.

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