Why Herbs Matter in Summer Eating
Summer brings heat, increased sun exposure, and often a change in appetite. Certain herbs naturally complement this shift – offering cooling, calming, or digestive support –while also enhancing the flavour of your meals. Whether you're preparing a refreshing juice, light dinner, or quick snack, these herbs are a natural fit for summer cooking.
The Best Herbs to Eat in Summer (and How to Use Them)
1. Mint – For Cooling and Digestion
With its cooling properties and soothing effect on digestion, mint is a summer staple. Use it in homemade juices, infused waters, or as a vibrant topping on fruit salads.
Try: Chilled green juice with mint, apple, spinach, lime and cucumber.
2. Lemon Balm – For Calm and Sleep
Lemon balm has a soft citrusy aroma and is loved for its calming qualities. Traditionally used to soothe the nervous system and reduce anxiety, lemon balm pairs beautifully with other calming herbs to help you relax and ease into restful sleep. Perfect for winding down after a sunny day, it's lovely as a tea or in a lemon balm and strawberry smoothie.
Try it in: Napiers Sweet Sleeps Tea
This delicious herbal tea is formulated by herbalists to calm the mind and relax the body, supporting a restful nights sleep. This delicate blend combines lemon balm with German chamomile, passionflower, rose petals, and valerian root – herbs long cherished for their relaxing and sleep-promoting properties. It's especially helpful when you're struggling to sleep in the summer heat, offering a soothing ritual at the end of a warm, restless day.
3. Basil – For Balance and Vitality
Sweet and peppery, basil is rich in antioxidants and ideal for supporting vitality in summer. It has anti-inflammatory properties and can aid digestion, making it especially beneficial in warmer months when the body naturally seeks, lighter, fresher foods. When stirred through pasta, blended into pesto, or added to fresh salad, basil brings a punch of flavour and wellness to your plate.
Try it in: Fresh caprese salad (sliced fresh mozzarella, tomatoes, and sweet basil and seasoned with salt and olive oil).
4. Fennel – For Digestive Ease
Fennel has a sweet, anise-like flavour and has long been used to ease digestion. It's excellent roasted or shaved raw for salads. What makes fennel particularly suited to summer is how its natural aroma and subtle sweetness can help refresh the palate and balance out richer or more indulgent foods.
Try: Salmon with fennel salad and lemon mayo
5. Rosemary – For Circulation and Mental Clarity
Rosemary is an aromatic herb that thrives in summer and supports both physical and mental wellbeing. Traditionally used to improve circulation and sharpen memory, rosemary adds depth to grilled vegetables and meats. Its slightly piney, peppery flavour complements roasted potatoes, infused oils, and marinades – making it a perfect match for summer barbecues and picnics.
Try: Rosemary and lemon chicken
Napiers Rosemary Herb (Rosmarinus Officinalis)
This loose dried rosemary is ideal as a tea infusion. Just used one teaspoon of herb per cup of cold water, pour boiling water over the herb, and leave to infuse for 5-10 minutes. Flavour with lemon, ginger, or honey if desired.
Making Herbs Part of Your Summer Routine
Whether you grow your own or purchase dried herbs from a trusted source like Napiers, these flavourful additions can make your meals more refreshing and in tune with the season.
Try incorporating herbs into:
- Juices and smoothies
- Salads and pasta dishes
- Evening teas
- Snacks and dips
- Tinctures
Tinctures are an excellent way to introduce the benefits of herbs into your diet because they are potent, fast-acting, and easy to use. Just a few drops (check measurements for each tincture) added to water can deliver the therapeutic properties of herbs without needing to brew a tea or cook a meal. Their long shelf life and portability also make them a convenient option for travel or busy summer days.
For more information on how to eat a balanced diet, visit the NHS Eat Well guide.
FAQs
What are the best herbs to grow in summer?
Mint, basil, rosemary, and thyme all grow well in summer months.
Is fennel good to eat raw?
Absolutely. Raw fennel is crunchy and refreshing – great in slaws and summer salads.
What herbs can help with summer-related sleep issues?
Lemon balm, chamomile, and passionflower are excellent herbs for calming the nervous system and promoting restful sleep. They can be taken as tinctures or within tea blends.
How can I make a calming tea with herbs?
Steep 1 tsp of dried herbs (e.g. rosemary) in hot water for 5–10 minutes. Add a splash of lemon juice or honey to taste.
