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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%.
- 2 cups coconut water (like this) (or filtered water)
- 2 tbsp grated fresh turmeric (or ½ 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
- Place all ingredients into high speed blender and blend until smooth. Drink as is or strain before serving.
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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.
Yes, that is why I always enjoy my turmeric with a little bit of fat and black pepper to increase the bioavailibility. 🙂
Add coconut or avocado oil
Coconut oil is a great and healthy option to adding fat to the turmeric tonic.
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!)
Fresh tumeric has low curcumin levels,but theyare juiceable
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!
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?
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. 🙂
Love turmeric! My doctor recommends just a tiny bit on each meal.
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!
Yes, that would definitely make it more bioavailable. I tried it and didn’t LOVE it.
Use Avocado oil instead… Fat with no flavor! 🙂
Great idea!
Would taking a turmeric tablet supplement along with drinking this smoothie – minus the added turmeric- achieve the same results?
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.
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
The taste does it taste bad2
I love the taste!!
I added a tbsp of MCT oil and it was great
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!
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. 🙂
You could try swallowing 2-3 pellets of unground pepper with the drink if you dont want the taste
So are you suppose to drink the whole recipe? By the way I love the taste
Thanks for posting.
This recipe makes 2-3 servings. Thanks so much for stopping by. 🙂
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.
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!
How about olive oil and fresh turmeric..on an empty stomach. Does it have to have white pepper too.
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.
You can cut the recipe in half if it’s just for you. 🙂
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…
You can do both! I love it cooked in curries as well.
This recipe states 1 cup water, how can that be 2-3 servings?
The base for this recipe is 2 cups of coconut water. The amount the recipe makes is enough for 2-3 servings. 🙂
Would peanut butter be good for the oil content?
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/
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!
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!!
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?
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.