This slightly sweet, earthy tonic is a wonderful way to start your day: Anti-Inflammatory Turmeric Tonic. And the best part is that you don’t need a juicer to make it!
The word “inflammation” is a word we hear often in health circles these days. It has been linked to conditions like Alzheimer’s, heart disease, cancer, obesity, diabetes. arthritis, and depression. It is also thought to be the culprit behind the visible signs of aging.
Inflammation is our body’s response to stress- whether this comes from the foods that you eat, the lifestyle that you live, or from an injury. Inflammatory responses such as fevers or pain and swelling are your body’s way of trying to bring itself back into balance. But that is not what we are talking about today.
What we are talking about is the modern epidemic of low-grade inflammation in our bodies that is making us sick. We are talking about the inflammation that comes from eating a poor quality diet loaded with refined sugars, processed foods, industrial fats, gluten, and poor quality meats. Other causes of inflammation include:
- lack of sleep
- lack of exercise
- diets low on Omega 3 fatty acids and high in Omega 6 fatty acids
- chronic stress
- poor gut health
- lack of time outdoors and away from media and stimulation
- low-grade food allergies and sensitivities
- environmental toxins
This constant state of inflammation is weakening our bodies and our immune systems, making us more susceptible to illness and making us age at a faster rate.
So what are we to do?
Health benefits of turmeric:
Research shows that turmeric has powerful anti-inflammatory, anti-tumor, and antioxidant properties. It has also been shown to block cancer cells, to reduce the risk for diabetes, and to be good for the liver. (source)
An easy way to reduce inflammation and to give your immune system a powerful boost is to add turmeric to your diet.
I use turmeric liberally in my cooking and will often whip up a Creamy Tropical Turmeric Smoothie for a mid-afternoon snack. Lately, we have been making this delicious turmeric tonic to start the day.
What’s in the turmeric tonic?
Fresh turmeric:
Now sold in many health food stores, this bright orange root is powerful anti-inflammatory medicine. If you cannot find the fresh root, you can substitute dry turmeric powder.
Ginger:
Ginger is another wonderful anti-inflammatory. It also promotes healthy digestion and improves absorption and assimilation of essential nutrients. The fresh root is best.
Coconut water:
Coconut water is deeply hydrating and nourishing. It is loaded with vitamins (especially the B vitamins), minerals, and trace elements (including zinc, selenium, iodine, sulfur, and manganese). It is also full of amino acids, organic acids, enzymes, antioxidants, and phytonutrients. (source)
Lemon or orange:
Citrus fruits are not only sweet and refreshing, they are also loaded with flavonoids, which have anticancer properties. Citrus flavonoids are also antioxidants that can neutralize free radicals and may protect against heart disease. Citrus fruit is also high in Vitamin C, folate, and potassium.
Carrot:
High levels of beta-carotene in carrots act as an antioxidant to prevent cell damage. Vitamin A in carrots is said to promote healthy skin, improve vision, and to assist the liver in flushing out the toxins from the body
Honey or Maple Syrup:
A titch of sweetener gives this tonic a nice smooth flavor. Raw honey is rich in flavanoids which are antioxidants that reduce inflammation. Maple syrup contains polyphenols, antioxidants that quell inflammation.
Black Pepper:
Adding black pepper increases the bioavailibility of the active ingredient in turmeric, meaning it helps with the assimilation of turmeric into your body.
Spices:
Cayenne can be added for a bit of heat and is a powerful digestive aid. Cinnamon is a warming spice that is said to stabilize blood sugar.
NOTE: I recommend consuming this tonic with a real food meal that includes healthy fats. The active ingredient in turmeric is fat soluble and requires some fat to be properly assimilated into the body. I also added black pepper to this recipe to help with absorption. Black pepper contains the ingredient Piperine which a bioavailability (absorption) enhancer that allows substances to remain in cells for longer periods of time. One study showed that adding pepper increases the bioavailbilty of turmeric by 2000%.
PrintAnti-Inflammatory Turmeric Tonic
- Yield: 2-3 1x
Ingredients
- 2 cups coconut water (like this) (or filtered water)
- 2 tbsp grated fresh turmeric (or 1/2 to 1 tsp dried turmeric powder)
- 1 tbsp grated fresh ginger
- juice from 1 lemon or orange
- 1 medium carrot
- 1 tbsp raw honey (like this) or real maple syrup (like this)
- pinch of black pepper
- Optional: a pinch of cayenne or cinnamon
Instructions
- Place all ingredients into high speed blender and blend until smooth. Drink as is or strain before serving.
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Do you have a favorite way to enjoy turmeric?
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Ondrej says
Curcumin, active componoud of turmeric, is absolutely unsoluable in water. Generally, bioavailibility of curcumin is a big problem in practice. From this tonic, no curcumin will be utilized by the body. There are many scientific research on the topic. On Pub Med for example. Curcumin is soluable in fat or alcohol, but bioavailability still remain low. So be aware, that the power of turmeric in vivo is not as strong as in vivo.
Katja says
Yes, that is why I always enjoy my turmeric with a little bit of fat and black pepper to increase the bioavailibility. 🙂
Rick Collins says
Add coconut or avocado oil
G says
Coconut oil is a great and healthy option to adding fat to the turmeric tonic.
KW says
There has been a new study re: using fresh turmeric (not a supplement or isolated curcumin) and it proved incredibly beneficial to those in the study who used a tsp or tbsp per day, in whatever way they wanted to. I’ll try to find the link again (or you can google). And there is so much anecdotal evidence as well, as to the benefits of turmeric tonic. So some measure of bioavailability must be occurring. (Yay!)
Rick Collins says
Fresh tumeric has low curcumin levels,but theyare juiceable
Joyce says
I take tumeric capsules daily for the last three months. I have had a disc slip twice.. in six months … but since i started on tumeric. I feel great… can atleast wash my feet!
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Leanne Meirson says
What does of turmeric capsules do you take. I’m a severe pain patient and for sure think it can’t hurt. Because I have trouble standing to make sometimes pills would be much better for me? Thank you
Carla says
I’d really like to try this, but I won’t be able to make it every day Can it be made in advance and refrigerated for a day or two?
Katja says
This is best made fresh. I seriously only takes less than 5 minutes to prepare. But I think a day in the fridge would be OK. 🙂
Julie says
Hi Carla….I freeze the shots in large ice cube tray and pop one into a small glass before getting my breakfast prepared…by the time I am ready to eat the shot is defrosted….I simply give it a stir and drink!
Roberta says
Love turmeric! My doctor recommends just a tiny bit on each meal.
Amy says
This looks like a great drink to incorporate into my diet. Do you think adding a tablespoon of oil (coconut, olive, and/or flax) to the blender will help with the “bioavailability” concern? Thank you for sharing!
Katja says
Yes, that would definitely make it more bioavailable. I tried it and didn’t LOVE it.
Susan says
Use Avocado oil instead… Fat with no flavor! 🙂
Katja Heino says
Great idea!
Michelle says
I’m going to add hemp oil. I look forward to trying this recipe!
Elaine Belflower says
Would taking a turmeric tablet supplement along with drinking this smoothie – minus the added turmeric- achieve the same results?
Katja Heino says
I am not totally clear on what you are asking. This tonic has fresh turmeric in it, which is very potent. You can definitely get the benefits of turmeric from a supplement. This tonic without the turmeric is still healthy. It has many great nutrients that your body loves.
Dennis says
1 tbl spoon turmeric
1/4 tsp ginger
1/4 tsp cinnamon
Fresh ground pepper to taste
Dollop honey
Tbl spoon ground flax seed
8 Oz hot water
Blend and drink through thick straw
Rodea says
The taste does it taste bad2
Katja Heino says
I love the taste!!
Felicia says
I added a tbsp of MCT oil and it was great
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Rebecca says
Hi! This recipe looks so good but I really do not like black pepper. I don’t like chai tea for that reason. Can I still get the benefits of turmeric with just added fat and not the black pepper? Thank you!
Katja Heino says
Turmeric is not very readily bioavailable. As you know the black pepper helps this. You will get some benefits from the turmeric but not as much. You could try to add a very minimal amount of black pepper. I do not even taste it in this recipe. 🙂
Amber says
You could try swallowing 2-3 pellets of unground pepper with the drink if you dont want the taste
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Debra says
So are you suppose to drink the whole recipe? By the way I love the taste
Thanks for posting.
Katja Heino says
This recipe makes 2-3 servings. Thanks so much for stopping by. 🙂
Brenda says
My doctor suggested I take Turmeric capsules. But I make a tea using Turmeric, fresh ginger slices, lemon and honey. It really helps with the body aches.
Susan says
Wow, love that your doctor is so forward thinking, my doctor would laugh at me if I told her about taking turmeric! Your tea sounds like it would be delicious, I often make the honey, lemon and ginger tea but never thought of adding tumeric to it. I make a tumeric drink with warm, full fat milk, tumeric, black pepper and honey also very good for body aches!
Bunbun says
How about olive oil and fresh turmeric..on an empty stomach. Does it have to have white pepper too.
Anna says
So, if this recipe is 2-3 servings and you say it should be made fresh daily, what does a single person do with the rest of it?
Thank you.
Katja Heino says
You can cut the recipe in half if it’s just for you. 🙂
tascha Samuel says
Ancient recipes of the use of tumeric tonic in Indonesia it is always cooked… why is there no mention of this… raw tumeric juice is it better then cooked…
Katja Heino says
You can do both! I love it cooked in curries as well.
Marcella Knapp says
This recipe states 1 cup water, how can that be 2-3 servings?
Katja Heino says
The base for this recipe is 2 cups of coconut water. The amount the recipe makes is enough for 2-3 servings. 🙂
Gary says
Would peanut butter be good for the oil content?
Katja Heino says
I’m not a big fan of peanut butter myself. I prefer almond butter, sunflower butter, or cashew butter. Most peanut butters have added unhealthy oils like soy and have added sugar. There are also a few health reasons I avoid peanut butter. You can read a bit about it here —> http://www.marksdailyapple.com/how-bad-is-peanut-butter-really/
Gretchen says
Not if you buy natural peanut butter or make your own. All it is is crushed peanuts – no sugar or added oils.
Jessica says
I found this under the Whole 30 section. Not to be a whole 30 Natzi but the addition of honey or maple syrup excludes it as being whole 30. Im between whole 30 rounds right now and cant wait to try it.
Just found your blog today and I love love love your recipes!
I’ll be following you. 🙂
Thanks!
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Katja Heino says
Yes, you are right. This recipe was incorrectly catergorized. Thanks for pointing it out. I love Whole30. My fav health reset! Glad you found me!!
maria ferguson says
I just made this and drank it on an empty stomach. It was making my esophagus feel a little funny. I quickly boiled a couple eggs along with a whole wheat english muffin and ate that. I recommend eating something with it. I really don’t like the taste. I used filtered water but will try coconut water next time. How long before you begin to see results?
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Katja Heino says
Hi, Maria! You can play around with the ingredients to make it to your personal taste. All of us at our house love this little morning cocktail. As far as when you will notice a difference, it is generally recommended to have turmeric in your diet on a regular basis (daily) in order to notice the anti-inflammatory effects. We are all different and have different constitutions and healthy issues. Some people feel it in just a couple of weeks.
EC says
Loved it! If I take it with my daily Omega 3 capsules, would that be good enough to make it more bioavailable? Thanks!
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Katja Heino says
It will definitely help! A tiny teeny dash of black pepper with help tremendously as well.
Sheila Johnson says
I will try. Does this recipe help lower blood pressure.
Katja Heino says
The recipe is made to reduce inflammation in the body. My guess is if you reduce inflammation, other factors will improve in the body as well. 🙂
SG says
Thank you
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Diane Thompson says
I have arthritis in both my shoulders and always in pain unless I take something like Advil.
Will this tonic help with my arthritis symptoms ?
Katja Heino says
Hi, Diane! I am sorry to hear that you are in pain. That can be so hard. Yes, using turmeric can be helpful with pain that is caused by arthritis. You could try taking it daily to see if it help. Let me know how it goes. 🙂
Mia says
I used coconut milk instead of coconut water and add avocado in the mix for natural fat.
Chris says
You took time to post a healthy great tasting drink online to help others and I appreciate it.
Whether turmeric has more or less bioavailability in water while drinking it in the tub under water, the more or less turmeric that you consume is still very healthy for you.
A young person that was texting and driving rear-ended my car while I was stopped at a red light listening to my 4 year old daughter practice her reading from her car seat. I sustained a traumatic brain injury; back, neck and jaw injuries, nerve damage, memory problems, confusion, and daily migraines. I cannot take medication and ever since I started using turmeric and found this recipe I’ve notice my health improve in different ways, whether it was big or little improvement, it doesn’t matter. It is improvement and I wanted to thank you for posting this recipe. I enjoy preparing the drink, as it is apart of my daily routine while waiting for my daughter to get off the bus from school day. Thank you!
And to all the haters and geniuses, and you reply to all of them in this thread; whether in water or out of the tub, fat or not fat, 1 or enough servings for the neighborhood, you can’t measure the gratitude I have for people like you on the Internet who genuinely want to help others feel better and enjoy their lives.
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Katja Heino says
Oh my goodness! This is the best thing that I have read in a very long time. Thank you so much for your kind words. I am so happy to hear that you are finding benefits from the turmeric tonic. I am so sorry to hear about your injuries. I pray that your brain heals. I know what that can be like as I had a lot of neurological issues when I was dealing with Lyme disease. I’m guessing you believe in the power of real foods, and so do I. Even though you can’t take medications, there are things you can do to support brain healing – like good fats, foods with antioxidants, anti-inflammatory foods, etc. Lots of Omega-3’s as well. Again, I hope that your body continues to find healing. 🙂
Desiree says
So glad I found this recipe I have systemic Lupus for over 20 years medicines only do but so much been looking for natural remedies for a long time due to all the good reviews I will definitely give a try
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Katja Heino says
Hope you love it! 🙂
Chrissie Faini says
Have not tried it yesterday can’t wait too…..2to 3 servings the recipe makes, how many servings per day, and can you refrigerate it?…. how long will that last?..,,
Katja Heino says
Hi, there! I usually only drink one serving per day. I share it with the other people in my life. I try to drink my fresh juices soon after making them. I wouldn’t keep them in fridge more than 24 hours. Hope that helps. 🙂
Marti D says
Thank you for the recipe! My cousin told me about turmeric paste yesterday (I have severe pain in my entire right upper leg and hip). Tonight I woke up with acid reflux and realized I had bought ‘Golden Turmeric Milk’ drink and had about 1/2 cup just now. I am always amazed at the tremendous effects of turmeric! Being an advocate of Ayurvedic medicine, I love turmeric but never thought to make a paste. I look forward to adding your recipe to my morning routine. Thanks again!
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Katja Heino says
Yes, turmeric is such a lovely thing, isn’t it. Glad you are finding it helpful. 🙂
Alison says
How long does it last in the fridge?
Katja Heino says
I usually drink it fresh right away. But you could store it for a day or so in the fridge.
Christina Zahra says
I wonder whether I could freeze this in seperate servings?
Katja Heino says
I don’t recommend freezing fresh juices as you get the best benefits from drinking it right away and fresh. Just my opinion. 🙂 Hope that helps.