fennel, grapefruit, earl grey spritzer

Fennel, Earl Grey, & Grapefruit Spritzer | A Non-Alcoholic Treat for Your Tummy

If you’re feeling sad and mopey, this drink will comfort and cheer you. And if you’re feeling anxious and overwhelmed, this drink will soothe and calm you. That’s the magic of some good ol’ plant medicine and a heavy dose of sensory enchantment.

Fennel is one of my all-time favorite herbs to graze on as I wander through a garden. Its feathery cheer is so welcoming and it has the most refreshing taste. Granted, its licorice-like flavor isn’t for everyone, but this spritzer combines flavors in such a complimentary way that you’d never once think eww, licorice! It’s just a honey-sweet tea with extra pizazz.

food is medicine

I feel so strongly about food as medicine, that eating (and drinking) is self-care in more ways than one, and that anything put inside our bodies should be done with both mindfulness and enjoyment. This non-alcoholic spritzer is a pure joy to the senses and the body. The scent of the fennel, Earl Grey tea, and citrus is calming aromatherapy in a glass full of energizing antioxidant and digestive support.

IngredientNutrition BenefitsHealth Benefits
Fennelexcellent source of vitamin C,
dietary fiber, potassium,
copper, molybdenum,
& folate;
good source of calcium,
iron, & niacin
Think digestive health!
nervine, tonic
Grapefruitvitamins A, B, & C; copper;
lycopene (pink & red
grapefruit only)
antioxidant, soluble fiber that
may help lower cholesterol,
may help protect
against kidney stones
Earl Greyrich in magnesium,
potassium, & zinc;
vitamins B, C, & E;
polyphenols & tannins
antioxidant, antiviral (begamot),
energy booster,
enhances digestion

fennel, earl grey, & grapefruit spritzer

Recipe by Botany CultureCourse: Drinks



The fennel in this recipe gives it just enough of a unique lil’ something without being overwhelming. If you’re hesitant on the licorice-like flavor of fennel, you’d be surprised at how well the flavors compliment each other here. Plus, it’s an incredibly versatile refreshment. I imagine sipping on it from your front porch rocking chair as much as a fancy picnic brunch, out by the pool, or even at a dinner party with family & friends.


  • 1 small bulb (~4″ in diameter) fennel, thinly sliced

  • 6 bags Earl Grey tea

  • 3 1/2 cups water

  • 2 tablespoons raw honey

  • 2 1/4 cup fresh squeezed grapefruit juice (or store bought)

  • sparkling water

  • grapefruit slices & fennel fronds for garnish


  • First, make a strong fennel-Earl Grey tea. To do so, in a small sauce pan, add the sliced fennel & 3 1/2 cups of water. Bring to a boil.
  • Once water is boiling, remove from heat and steep the Earl Grey tea bags in the water with the fennel for 5-7 minutes. After 5-7 minutes, remove the tea bags. Cover the tea (with the fennel slices still in it) & let sit until it cools to room temperature.
  • Once at room temperature, strain the fennel slices from the tea. Stir in honey until dissolved. (You’ll have a hard time getting the honey to dissolve if the tea is cold. Room temperature or just above is best. Hot water will decrease the nutritional value of the honey.)
  • Now add the grapefruit juice to your the sweet fennel-Earl Grey tea. THis is the base of your spritzer.
  • For each spritzer, in a 12 oz glass, add:
    **4 ounces (1/2 cup) of fennel-Earl Grey-grapefruit mix
    **Fill with ice
    **Top with sparkling water (~1/4 cup)
  • Garnish with grapefruit slices & fennel fronds. Sit back, take a sip, & enjoy. Serves 6.


    If you make this spritzer, I’d love to hear what you think of it! Tag me in your posts on Instagram or Facebook, or leave a comment below!

    Find Organic Herbs & Spices at Mountain Rose Herbs

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