From Small Spaces, Mighty Brews:

A Complete Guide to Indoor Herbal Teas with the Kratky Method

Even without a sprawling garden or backyard, the soothing, healing world of herbal teas is well within your reach. Thanks to the Kratky method, a simple and passive hydroponic growing technique, you can cultivate a wide variety of beneficial plants right on a sunny windowsill, countertop, or shelf. Whether you live in an apartment, tiny home, or just want to grow indoors year-round, this guide will help you grow, brew, and enjoy your own herbal teas — fresh from your indoor garden.

🌱 What Is the Kratky Method?

The Kratky method is a passive hydroponic system that requires no pumps, electricity, or circulating water. Plants are placed in containers with a nutrient-rich water reservoir. Their roots hang into the solution, drawing up nutrients, while part of the roots remain exposed to air for oxygen. As the plant grows and uses the water, the water level drops, creating a natural air gap and eliminating the need for complicated equipment.

Why it's perfect for herbal teas:

• Easy setup and maintenance

• Great for small indoor spaces

• Clean and soil-free

• Allows for year-round growing

🌿 Indoor Herbal Teas for Every Need

Here's a complete list of useful herbal tea plants, grouped by health benefits, along with tips on growing them indoors with the Kratky method.

🧘 Stress Relief & Sleep Support

These calming herbs are ideal for winding down, supporting the nervous system, and promoting restful sleep.

Try this blend: Lemon Balm + Lavender + Holy Basil for a calming evening tea.

💪 Immune Boosting & Cold/Flu Support

Support your body's defenses with these herbal allies.

Try this blend: Thyme + Calendula + Sage for a soothing immune tea.

🌬️ Respiratory Health

These herbs help open the lungs, clear congestion, and soothe mucous membranes.

🍵 Digestive Aids

Soothe bloating, indigestion, and nausea with these herbal teas.

Try this blend: Peppermint + Dandelion leaf + Borage for digestive comfort.

🧹 Detoxification & Liver Support

Bitters and mineral-rich herbs that help cleanse and support liver function.

🍊 Vitamin C Support

Herbs that contain Vitamin C or help the body better absorb it.

💡 Vitamin C is heat-sensitive. Use light steeping or cold infusions to preserve nutrients.

🌼 Final Sip With Plant Share For All, we make it easy to grow your own healing herbal teas—no garden needed. We provide the plants, containers, and nutrient solutions, and you use the simple Kratky method and a bit of light to grow a personalized apothecary right at home. From calming stress to boosting sleep, digestion, and immunity, these fresh, homegrown herbs bring nature’s remedies to your fingertips.

And it doesn't stop there—participants who wish to share their harvest can send their fresh herbs back to us. We carefully dehydrate and blend them into soothing teas, which we then send to someone unable to grow their own. It’s a full-circle moment of care, connection, and community—one sip at a time.

Grow Fresh Food Year-Round With Items You Already Have

Hydroponics doesn’t have to be expensive or complicated. With a few basic recycled materials and a little DIY effort, you can grow healthy plants right from home, whether you’re starting seeds or growing them to maturity. Below is a simple guide using materials you can easily find or repurpose.

Materials You’ll Need:

• 1 large (4l) water bottle with cap – often used for distilled or spring water

• 3 smaller (300–500 ml) plastic bottles with caps

• 1 aluminum pie plate (medium or regular size)

• Clay pebbles (preferred grow medium) — OR small clean stones/gravel

• Blue or white paint (to block light and prevent algae growth)

• Utility knife and scissors

Tip: If gathering gravel from natural sources like rivers or streams, ensure the area is unpolluted. Always sterilize natural materials before use to kill any pathogens.

Why Blue or White Paint?

Painting the outside of your large bottle prevents light from entering the water, which can cause algae to grow.

• Blue is ideal for blocking light.

• White works as a backup and also reflects heat, keeping the water cool.

• Avoid black, as it absorbs heat—roots prefer cooler temperatures for optimal growth.

Step-by-Step Build Instructions:

1. Prepare the Large Water Bottle (Reservoir)

• Find the ring or crease about 1/3 down from the top.

• Cut along this ring to remove the top dome of the bottle. Set it aside—this will be used later during seed germination to retain moisture.

• In the lower section (the reservoir), cut four tabs about ½ inch down from the rim. These will help hold the aluminum plate in place.

2. Modify the Pie Plate (Plant Holder)

• Use a cap from the small bottle to trace 3 circles spaced evenly in a triangle shape.

• Carefully cut the holes just slightly larger than the caps so the small bottle tops can sit snugly.

• Cut small slits near the rim of the pie plate to align with the tabs from the large bottle, helping it sit securely.

3. Prepare the Small Bottles (Net Cups)

• Cut each small bottle at the first visible ring from the top.

• Remove the cap and cut an X-shaped slit into the center of it. Bend the triangles slightly inward.

  • This lets water pass while keeping your pebbles or stones in place.

• Reattach the cap and flip the top upside down.

• Fill with your grow medium.

These small tops act like net pots, allowing roots to wick up water from the nutrient reservoir below.

Putting It All Together

1. Fill the lower part of your large bottle with a basic nutrient solution.

2. Place the aluminum plate over the top, aligning it with the four tabs.

3. Insert the small bottle tops into the 3 holes.

4. Use the removed top dome of the large bottle as a humidity dome while germinating seeds. Simply place it over the setup to trap moisture.

5. Remove the dome once seeds sprout and true leaves appear.

Scaling Up and Custom Setups

• If you're growing larger plants like tomatoes or peppers, consider using an additional 4L bottle to extend root space.

• For mature plants, try setups that hold 4–5 gallons of solution and use support systems like wire cages.

• We also experiment with different container sizes (shorter for germination, deeper for full growth) to maximize space.

Coming Soon: Templates & Measured Instructions

We’re currently perfecting multiple prototype builds and will soon offer:

• Printable templates

• Step-by-step guides with exact measurements

• Tips to avoid common mistakes (like getting your net pot holes spaced correctly!)

In the meantime, this basic version should help you get started.

Support Through ILFJL Collective

If you’re part of the ILFJL Collective, you can access:

• Free seed and nutrient solution packs through Plant Share For All

• Community help for troubleshooting and education

• Tips and plans to help grow your own health and wellness options

LIFE – Love Is For Everyone. Let’s grow something good, together.

Brewing Wellness:

Cultivating Health and Hope Through Tea with the Not Just A Food Program

At the heart of the ILFJL Collective's efforts lies a deep understanding that true support extends beyond simply providing food. Health and well-being are integral to the journey of recovery and empowerment for everyone we serve. Recognizing this, the Not Just A Food Program is cultivating a unique initiative centered around the power of herbal teas, offering not just flavor, but also potential health and wellness benefits to those within our programs.

We believe that access to nourishment that supports overall well-being should not be a luxury. While many community food programs focus on addressing immediate hunger with readily available produce (often seasonal) and shelf-stable items, a consistent and balanced intake of essential vitamins and minerals is crucial for long-term health. Sadly, some readily accessible and affordable food options can inadvertently contribute to deteriorating health conditions.

Our approach within the Not Just A Food Program aims to create pathways for individuals who actively choose to work towards improved health. By providing education and the means to cultivate their own wellness, even in small spaces and year-round, we are fostering a sense of agency and self-care.

One exciting aspect of this initiative is the provision of free plants, carefully selected for their potential health benefits when brewed as teas. Our current selection offers a diverse range of flavors and properties. We strongly encourage everyone to embark on their own journey of discovery, learning about each plant and understanding its potential effects. It is also paramount to consult with a healthcare professional regarding the interaction of herbal infusions with any existing medications or health conditions. While some doctors may have limited familiarity with herbal remedies, seeking guidance from a trained herbalist can be invaluable in achieving personalized health and wellness goals.

To make this accessible to all within our programs, we utilize innovative growing methods, including hydroponics and small-space gardening techniques, allowing us to cultivate a variety of plants year-round, even in limited environments. Our commitment to sustainability extends to producing our own seeds, ensuring quality and reducing costs for future plantings. This self-sufficiency is a cornerstone of our vision for long-term growth and expanded support for those most in need. Furthermore, we actively seek opportunities to repurpose recycled materials in our growing efforts, minimizing our environmental impact.

Recognizing that not everyone has the knowledge or capacity to grow their own plants, we are developing ways for individuals to participate and contribute regardless of their experience. We envision a community where those who are able to cultivate these beneficial herbs can not only enhance their own well-being but also share their harvest with others within our programs who may be unable to grow for themselves. All it takes is a willingness to learn and embrace new possibilities – the very foundation upon which our own growing expertise has been built.

We are excited about the potential of this initiative to foster a growing network of support, where individuals improve their own health and wellness while simultaneously contributing to the well-being of others. This creates a powerful win-win scenario for our community, cultivating not only physical health but also deeper connections rooted in love and compassion. Together, we believe we can achieve remarkable results, fostering a community where care and well-being are accessible to all.

Keep an eye out for more updates from our 'Growing Plants to Support the Not Just A Food Program' initiative. We're continuously expanding our growing options, adding more and more plants to our efforts. This project, which began with growing options for my own personal health and recovery following a major stroke and open-heart surgery, has now evolved into a mission to share knowledge and provide diverse nutritional resources for all. This is more than just a program; it's an embodiment of LIFE - Love Is For Everyone. It's not simply a belief but a way of living, a continuous journey of learning and exploring the multifaceted meaning of love for all

Exciting New Beginnings:

Growing Plants to Support the Not Just A Food Program

We are entering an exciting chapter in our efforts to support those most in need. As we move from trials to tangible actions, we’re beginning to take significant steps toward creating sustainable solutions for food insecurity through the Not Just A Food Program. Today, on March 9, 2025, we started planting three different types of seeds — tomatoes, Red Rubin basil, and dandelions — to begin this process. Each of these plants will serve a specific purpose to help those who are part of the program.

Tomatoes: A Fresh and Healthy Snack Option

The tomatoes we’re growing will become a valuable addition to the Not Just A Food Program. These tomatoes will provide a healthy snack or a tasty addition to a salad for those enrolled in the program. As more and more people get involved in growing plants with hydroponics, we’ll expand our selection of fresh produce, offering year-round access to nutritious foods. This collaborative effort will help ensure that more individuals have access to sustainable, freshly grown plants that contribute to better nutrition and improved health.

Red Rubin Basil and Sweet Basil: A Healthy, Chemical-Free Option

Basil is an herb that brings a host of health benefits, and we’re starting with Red Rubin basil, followed by Sweet basil. For many people, fresh basil is out of reach due to cost and availability, especially for those struggling with food insecurity. By growing our own basil, we can ensure a pesticide- and herbicide-free environment. Store-bought basil often undergoes chemical treatments during transportation, and while these chemicals may or may not be harmful, we believe that the fewer chemicals, the better.

Dandelions: A Nutritious and Affordable Tea Option

Another exciting addition is dandelions. We’ll be using the dandelion plants to make tea for those interested. I was first introduced to the health benefits of dandelion tea during my own recovery journey. A doctor recommended it to help with my healing, but I quickly realized that the cost of dandelion tea was beyond my budget and not covered by my benefits. Like many others, I found that many health options were simply too expensive.

But I wasn’t willing to give up on my recovery. I began exploring affordable, plant-based options, and dandelion became one of my favorites. It’s a great example of how simple, accessible plants can have a significant positive impact on health. Through growing dandelions and other plants, I’ve been able to create a variety of spice mixes and teas that not only add flavor but also pack a punch in terms of nutrition.

I also learned that plants like plantain and dandelion, when harvested young, have a pleasant flavor that turns more bitter as the plants mature. These plants can be used in various ways to create interesting, nutritious combinations. Over the years, I’ve cultivated a wide variety of plants in my kitchen and living room, allowing me to pick fresh leaves whenever I need them. This has made it easy to add fresh, aromatic plants to my meals, ensuring that I’m consuming the nutrients I need for recovery.

Today, I grow more than 17 different types of plants to support everything from liver and kidney detoxification to heart health and blood pressure management. Recently, I’ve also started focusing on plants that help address ongoing neurological issues from my stroke. Despite the challenges, I’ve seen significant improvements in my speech and comprehension, and I’m hopeful for a full recovery.

The Best Part: No Cost for Participation

One of the most rewarding aspects of this program is that I’m providing all the necessary plants, containers, and nutrient solutions for free. By supporting this program, you’re not only helping those in need but also contributing to a greater cause. The only requirement for participation is to be a member of this site, and membership will always remain free.

I believe in doing things differently. Money isn’t the driving force behind this program. Instead, it’s about being an active participant in our community and helping those who need it most. Together, we can create a ripple effect of love and compassion that spreads through our community and beyond.

Join Us and Make a Difference

This is just the beginning of a larger movement. As we continue to grow and expand, we’re seeking individuals who want to learn more, get involved, and contribute to this cause. By working together, we can create lasting positive change, improving health and wellness for ourselves and for others.

Remember, the most important asset we have is our health. By showing love and care for our well-being, we can improve our lives and, in turn, the lives of others. Our actions are interconnected, and the more we nurture ourselves, the more we can help nurture our community.

LIFE - Love Is For Everyone!

If you’re interested in getting involved, learning more, or helping us grow these plants, we’d love to hear from you. Let’s work together to make our community stronger, healthier, and more compassionate.

Maximizing Hydroponic Growth in Small Spaces:

A Journey of Learning and Expansion

As I continue to explore the world of indoor hydroponic gardening in small spaces, my efforts are becoming more refined, and I’m excited to share my progress. With each new discovery, I’m able to make a bigger impact—especially in supporting those most in need. One of my main goals is to expand my capacity to grow plants from seed, and with the addition of new container designs and sizes, I’m well on my way to achieving that.

Expanding the Range of Plants

In the coming days, I’ll be introducing even more types of plants to my indoor garden. I have a new batch of seeds ready to be planted, and I’m eager to share the journey of growing these new varieties. As I continue experimenting with seed production, I’ll be documenting the process, providing updates, and showing how these new plants are developing.

New Containers and Techniques for Healthier Plants

I’ve also made significant strides in improving my container setup. I now have a much clearer understanding of different plant types and their specific needs. I no longer struggle with algae growth issues, and I can confidently place my plants directly into the containers without worry. With new containers that are the perfect size for each plant, I can ensure that root health is prioritized, which directly contributes to healthier, stronger plants.

Whenever possible, I try to incorporate recycled materials into my setups. By reusing containers and other materials, I’m reducing waste and making my hydroponic garden even more sustainable. It's all about finding ways to make the most of what I have while still providing the best environment for my plants.

Creating a Healthier Environment for Myself and Others

With these improvements, I’m not only able to grow more plants, but I’m also fostering a healthier environment in my living space. The presence of more plants means an increase in oxygen levels, better air quality, and an overall more pleasant atmosphere. The addition of positive affirmations and the calming blue colours around my space further enhance my sense of well-being, adding to the positive energy in my home.

The Future of My Hydroponic Garden

I’m also diving deeper into the concept of electro-culture to explore how it can further improve my efforts. The more I learn, the better I can optimize my space and my plant-growing techniques, and I look forward to sharing my discoveries with you.

Through this journey of growing hydroponics in small spaces, I’m not only supporting my own wellness but also striving to provide free plants to those who need them. It’s amazing to see how these changes are positively affecting my space, and I’m excited about what the future holds as I continue to expand and refine my approach.

Stay tuned for more updates on my hydroponic garden as I continue to learn, grow, and improve! 🌱🌿

#Hydroponics #IndoorGardening #SmallSpaceGrowing #SustainableLiving #RecycledMaterials #PlantWellness

My Personal Journey to Recovery:

How Mullein and Other Plants Have Helped Me Heal

As the flu season settles in, it’s hard to avoid getting sick from time to time. Unfortunately, I’m no exception. Right now, I’m battling a cold with a sore throat and a light cough, but I feel lucky to have the tools I need to manage it. One of those tools is Mullein, a plant that has become my go-to remedy for colds and respiratory issues. Over the years, I’ve learned how to grow Mullein year-round, ensuring I always have access to it when needed.

A Personal Journey of Healing and Hope

Several years ago, I faced some of the most difficult health challenges of my life. After suffering a stroke and undergoing open heart surgery, I was left with a long road to recovery. At one point, I was taking as many as nine different pills each day. Today, I’m down to just two pills daily, thanks to a commitment to a healthier lifestyle and the use of specific plants to support my health.

Through consistent effort, I’ve seen gradual, steady improvements. I walk 5 to 10 kilometres each day, maintain a nutritious diet, and use plants as part of my daily routine. These habits have played a major role in my recovery, and they continue to support my health.

A little over four years ago, I walked out of the hospital 29 days after my stroke, needing both a walker and oxygen to get around. Today, though I still have challenges, especially with speech and comprehension, I’ve made remarkable progress. On most days, I feel stronger and more capable than I ever thought possible. While I still have tough days, the number of bad days continues to decrease, which is a testament to the power of persistence and self-care.

I’ll be honest—recovery is hard. There are many moments of doubt and frustration, but I believe the key to my ongoing success lies in perseverance. I’ve learned that with time, patience, and a commitment to self-care, improvement is possible. Sharing my journey and the practices that have helped me along the way is part of my natural desire to help others. I believe that LIFE—Love Is For Everyone—and if I can inspire someone else to keep going, then I know my struggle has been worthwhile.

The Power of Mullein

One of the plants that has made a significant difference in my health is Mullein. It’s a powerhouse for respiratory support and has been my go-to remedy for colds. The leaves of the Mullein plant can be used to make tea, which helps soothe a sore throat and ease a cough. I grow Mullein hydroponically in my apartment, alongside 16 other plants, ensuring that I always have access to it when I need it. The beauty of growing it indoors is that I can harvest fresh leaves year-round, providing me with a steady supply of this natural medicine.

Hydroponics has allowed me to grow a variety of plants in my apartment, creating a small indoor garden that plays a vital role in my health. These plants not only provide food but also offer medicinal benefits that help me maintain my well-being. Over time, I’ve become more skilled at incorporating plants like Mullein into my daily routine, and I’ve noticed the difference it makes in my ability to fight off sickness and recover more quickly.

A Dedication to Natural Healing

I’m a man of action, and I believe in the power of natural healing. While modern medicine has its place, I prefer to rely on plants, nutrition, and exercise to support my health. I’ve seen firsthand how specific plants can provide the nutrients my body needs to recover and thrive. Mullein, in particular, has been a key player in my recovery journey, and I’m grateful to have it in my life.

Even though my path to healing hasn’t been easy, I continue to make progress every day. With the help of plants, regular exercise, and a positive mindset, I’m getting stronger and more resilient. If you’re facing challenges in your own recovery, I encourage you to stay hopeful and keep moving forward. Recovery may be slow, but with patience and dedication, improvements will come.

Remember: Never give up hope, no matter how difficult the journey may seem. Life is about perseverance, and I believe that through sharing our experiences and supporting one another, we can all achieve the healing we deserve.

Growing for Health and Community:

How I’m Working to Make Fresh, Nutritious Food Accessible for All

I firmly believe that the food I grow and consume plays a vital role in my health and well-being. By practicing what I preach, I’ve made a commitment to not only nourish my own body but also share what I’ve learned with others. Whether it’s through growing my own food or offering alternatives to traditional meal programs, my goal is simple: to provide fresh, nutritious options that support health, recovery, and wellness for everyone.

The Power of Plants in My Daily Diet

Each plant I grow offers its own unique set of benefits, which I regularly incorporate into my meals. One of my favourite ways to enjoy these plants is in a vibrant salad that I’ve carefully crafted to deliver flavour, nutrition, and healing properties. This salad includes:

• Lettuce: Hydrating and full of fibre.
• Garlic: A powerful antioxidant that supports heart health and immunity.
• Arugula: Known for its detoxifying effects.
• Basil: Not only delicious but also packed with anti-inflammatory properties.
• Curly Dock: Rich in iron and vitamins.
• Plantain: A versatile plant that aids digestion and supports healthy skin.
• Dandelion: A detoxifying powerhouse, beneficial for liver health.

I often share details about these plants, including their individual benefits, through links on my site. For example, I even add plantain, dandelion, and basil to my dog’s food each week to support his health and well-being! Incorporating these plants regularly into my diet is not just about flavour—it’s a way of maintaining and enhancing my health through the natural world around me.

Growing for Health, Growing for Others

My journey toward health has also shaped my efforts to help others. After experiencing the impact of my own health struggles, including a stroke and open-heart surgery, I realized that food is a crucial factor in recovery. Doctors emphasized the importance of avoiding high-sodium, processed foods, a reality that many people facing food insecurity also struggle with.

Food banks and prepared meals often come with high levels of sodium, a serious issue for individuals with health conditions like high blood pressure or heart disease. Finding healthy, fresh food can be nearly impossible, and that’s where my mission comes in. I am working toward creating a sustainable model that allows me to grow fresh, nutrient-dense food in small spaces and share it with those in need.

In my own apartment, where I started growing plants indoors, I learned that it’s possible to create a productive garden in even the smallest spaces. After facing challenges with pesticides and herbicides in outdoor gardens, I turned to hydroponic growing methods, particularly the Kratky Method, which allows me to grow plants without soil. This method has allowed me to grow everything from leafy greens to tomatoes, beans, and carrots year-round, despite the challenges posed by limited space and environmental factors.

The Not Just A Food Program:

Aiming to Provide Fresh, Healthy Options

One of my main goals is to develop the Not Just A Food Program, which will provide free, fresh salads to those in need. This initiative is designed to support individuals who are struggling with food insecurities, especially those who follow vegetarian or vegan diets or have food allergies. Often, free meal programs do not cater to these specific needs, and there’s a gap in nutritious, healthy options for these individuals.

My vision is to offer more than just the typical high-sodium meals; I want to provide meals that truly nourish the body. As I continue to develop this program, I’m focused on providing fresh, homegrown salads made with ingredients from my own hydroponic garden. These salads will not only help people feel full but also give them the essential nutrients needed for recovery, health, and overall wellness.

Overcoming Challenges:

From Indoor Gardening to Hydroponics

My journey has not been without its challenges. After my stroke, I realized that my ability to care for plants using traditional methods—such as watering by hand—was no longer practical. This led me to experiment with different hydroponic techniques, which have allowed me to increase my productivity and grow healthier plants with less effort.

Hydroponics also opened up new possibilities for growing root vegetables and leafy greens without soil, making it a perfect solution for my indoor growing goals. Over the years, I’ve learned how to optimize my setup to grow more than 17 different types of plants, experimenting with containers, nutrients, and lighting to find what works best. Each new method I discover brings me closer to my goal of offering year-round fresh salad options for the Not Just A Food Program.

Sharing What I Learn:

FIFE and the ILFJL Collective

Throughout my journey, I’ve been documenting my successes and failures through the FIFE - Food Is For Everyone platform. This space allows me to share my experiences, challenges, and learnings with others who are also passionate about growing their own food or providing healthy options to those in need. The goal of FIFE is not just to provide food but to build a community of like-minded individuals who support one another in our efforts to make fresh, nutritious food accessible to everyone.

As part of this initiative, I’ve also connected with the ILFJL Collective, a group focused on learning, growing, and sharing resources to support the goal of food security for all. Together, we’re exploring new ways to increase food production, build sustainable models, and work collaboratively to make healthy food options available to more people.

A Vision for the Future:

LIFE - Love Is For Everyone

At the heart of everything I do is the belief that LIFE - Love Is For Everyone. This philosophy drives my efforts to not only grow food but also build community, foster collaboration, and share the love that comes from nourishing the body and soul.

By focusing on healthy, homegrown food, I hope to inspire others to take control of their own health and well-being, and to offer support to those who need it most. I believe that, together, we can create a more sustainable and equitable future where nutritious food is available to all, regardless of their circumstances.

As I continue to work on these goals and refine the details, I remain committed to helping those in need and creating a future where fresh, nutritious food is accessible, affordable, and grown with love.