Do you ever feel like your body needs a break? Maybe you’re working out too hard at the gym and not letting your muscles rest or you’re not getting enough sleep. Or maybe, you’re just eating too many damn treats and your body needs a little reset. Some people do juice cleanses for this purpose, but I’ve never been a fan of juice cleanses. First of all, I would have to pee constantly if I were just drinking liquid all day long. Second of all, I’m not keen on drinking lots of sugar without much fiber, even if it is natural forms of sugar. And finally, I like solid food. A lot.
But, just because I don’t like juice cleanses, it doesn’t mean that I don’t like a good liquid beverage from time to time. I mean, I drink wine every day, but today I’m talking about a non-alcoholic beverage. A healthy golden turmeric tonic.
Health Benefits of Turmeric
All of the ingredients in this tonic boast a wide array of health benefits, from immune-boosting antioxidants and anti-inflammatory properties to vitamins and metabolism-boosters. Let’s talk about turmeric first.
The main active ingredient in turmeric is curcumin, which has powerful anti-inflammatory properties. I learned this as a child when my sister sprained her ankle while we were playing dodgeball, and my aunt–instead of applying an elastic bandage or wrap, as we Westerners tend to do–made a turmeric paste and generously lathered it on my sister’s ankle. #easternmedicine
Turmeric is also an antioxidant superstar. This is because curcumin not only blocks damage-causing free radicals in the body but it also stimulates the body’s own antioxidant mechanisms.
How to Increase the Bioavailability of Turmeric
The problem is that turmeric is not very bioavailable. That’s fancy speak for saying that it’s difficult for our bodies to absorb turmeric and reap the benefits. That’s because most of the curcumin gets metabolized before our bodies can absorb it. There are, however, two primary ingredients that can increase turmeric’s bioavailability, both of which you’ll find in this recipe.
First, black pepper. Black pepper contains an alkaloid called piperine, which enhances the bioavailability of many drugs, including turmeric. Studies have shown that combining just a little black pepper with turmeric can boost blood levels of curcumin by up to 2,000%!
Second, fat. The presence of fat increases the solubility of water-soluble vitamins and drugs, including curcumin, which has a low solubility in water. Combining turmeric with a healthy source of fat (such as coconut oil) allows the curcumin to be directly absorbed into the bloodstream.
Other Health Benefits in this Tonic
This tonic has a variety of other health benefits in addition to superfood turmeric.
Ginger: ginger boasts immune-boosting antioxidants and anti-inflammatory properties, in addition to aiding digestion, reducing heart disease risk, and possibly reducing muscle soreness and pain.
Cinnamon: cinnamon contains large amounts of polyphenol antioxidants, which also have anti-inflammatory benefits. And some studies suggest that cinnamon may help reduce blood sugar, especially helpful for those with diabetes.
Cayenne pepper: cayenne is another anti-inflammatory superstar. The substance that gives chili peppers their spicy taste, capsaicin, is the active ingredient in many pain medications and therefore cayenne pepper may aid in reducing muscle pain and even arthritis. Cayenne pepper has also been shown to relieve digestive problems, such as gas and IBS.
Carrots: carrots are Vitamin A powerhouses, a vitamin that is essential for eye and skin health.
Oranges: oranges, as you probably know, are rich in Vitamin C, which plays a vital role in maintaining the immune system.
Coconut oil: as mentioned above, the coconut oil is present in this tonic to help increase the bioavailability of turmeric.
Coconut water: Coconut water is a good source of potassium and magnesium and rich in electrolytes, which help prevent dehydration and maintain blood volume. Coconut water is a great rehydrating beverage after a tough workout.
Now that you’ve had a lengthy lesson in nutrition and natural remedies, let’s quickly talk about the recipe!
To grate fresh turmeric and ginger, use a microplane (affiliate link) or a small cheese grater. However, if you have a powerful blender, you can just roughly chop the fresh turmeric and ginger instead of grating them.
If you can’t find fresh turmeric, you can substitute ground turmeric, but I think fresh turmeric makes this drink much better. Start with 1 teaspoon ground turmeric, then taste, and add more as you can tolerate.
You can use plain H2O instead of coconut water in this tonic if you prefer, but coconut water (along with the orange juice and carrots) gives this beverage a natural sweetness, making it unnecessary to add any sweetener.
You can double or quadruple the recipe and store leftovers in the fridge (once cooled) so you can have it throughout the week.
And this beverage is great served hot or cold, so feel free to enjoy it however you like!
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Anti-Inflammatory, Immune Boosting Turmeric Tonic
Ingredients
- 2 carrots, washed, peeled and diced
- 2 oranges, peeled and roughly chopped
- 2 cups coconut water, can substitute plain water if coconut water is not available
- 2 tablespoons chopped fresh turmeric*
- 2 tablespoons chopped fresh ginger*
- 1/4 teaspoon freshly ground black pepper
- 1/8 teaspoon cayenne pepper
- 1/2 teaspoon ground cinnamon
- 1 tablespoon apple cider vinegar
- 2 teaspoons virgin coconut oil
Instructions
- Place all of the ingredients except for the apple cider vinegar and coconut oil in a high-speed blender and blend until smooth.
- If you want to serve it warm, transfer the tonic to a medium saucepan and bring to a simmer, then take off the heat (do not boil, as it can reduce the available nutrients in turmeric). If you prefer it served cold, skip this step.
- Carefully pour the tonic over a fine mesh strainer into a bowl, and squeeze out as much liquid as you can, then discard the pulp. Stir in the apple cider vinegar and coconut oil and then divide 2 or 3 mugs.
Notes
Ooh this recipe looks awesome. I def will try it this weekend. Has anyone tried drinking it with the pulp? I’m a lazy juicer and I very much need the added fiber but my husband is anti pulp. I’m curious as to how much of the pulp we can both handle.
Yum! Tried it with all the pulp and it’s still very yummy. I added a few more splashes of coconut water for my hubbie’s serving.
Happy to hear it, Danica!
Hi! Before trying, I need clarification. When I hear “cleanse”, I’m thinking I will be spending the day in the bathroom. If so, I don’t have time for that!
Okay so I made this and I gave it a quick taste test before it went on the stove top. It tasted so wonderful and fruity…. and then after it simmered and cooled down… not so much. Can we just drink it raw? What is the reason behind simmering this mixture before drinking?
Hi, per the recipe you can have it warm or cold (raw). You don’t have to heat it.
Excited to try this! Wondering if you have a homemade Chai recipe??? It’s that time of year to take a coffee break 😊
Hi Holley, we don’t have a chai recipe but here’s are a couple with great reviews: https://minimalistbaker.com/easy-masala-chai-recipe/, https://pipingpotcurry.com/indian-masala-chai/. Just make sure to use non-dairy milk to make it vegan. Enjoy!
Oh my gosh, this was amazing!! It yielded a, “whoooh” at the first sip. So refreshing – it feels like pouring goodness into my body. Thank you for all your amazing recipes. I am trying more and more of them and they are all flavorful, satisfying, and I feel like I am nurturing my body with each one.
Awesome, Robin. Thanks for your comment and for taking the time to review!
How long can it stay in the fridge?
Hi Arie, most likely up to a week. You can also freeze and thaw/blend again if that’s something you’d be interested in doing. Just keep in mind liquid expands so you’ll need to freeze in containers with a good amount of extra space in them. Enjoy!
This is really great— just wondering if there’s anything I can do with the pulp?
Hi Jacqui, you can freeze the pulp and add it to a smoothie later! Or use it in a homemade veggie burger.
works of green plant
Hi Nisha
This recipe sounds amazing, thank you! :)
How many glasses should you drink of this a day? And can or should you drink it every day? If not every day, then for how many days should you drink this?
Thank you and many blessings to you 🥰🍀🪔🌈💕
Hi Sureka—there’s no harm in drinking this Turmeric Tonic every day. We hope you get the chance to try it and love it!
Thank you Nisha! :) I’m going to make it today. I also just saw your asparagus pasta recipe, and I can’t wait to make that one too. Coming from the Indian diaspora there are so many wonderful foods, ingredients and recipes, and we have so many healing ingredients in our daily food intake. Our kitchens are truly our pharmacies! 🥰
Have a wonderful week.
Namaste,
Sureka
Do you need to peel the tumeric and ginger first before putting in the blender? Kathleen
Just a thought here. Most gut health professionals advise avoiding nightshades which includes most forms of peppers. Perhaps the quantity in this recipe is not enough to be relevant? Just curious . . .
Hi Amber,
Thanks for bringing that up. I think you’re right about the quantity – it’s pretty miniscule. But on the other hand, an active component in chile is capsaicin, which has been shown to have anti-inflammatory effects, which can have a beneficial impact on your gut. I wouldn’t use them if you’re on a low FODMAP diet or have a known intolerance to nightshades, but otherwise, I think they’re a great addition :)
Nisha I’d like to know how to store this juice.
Hi Glenda,
I store it in a large glass jar or several smaller glass jars with lids in the fridge. It should stay good for at least 4-5 days.
Hi again,Do you think it might freeze well or still be effective after freezing. I like to prep and freeze for later. TIA🙏🏽
Dear Nisha, this one is calling my name! I’m always looking for recipes that help my gut. I’m so sensitive. Thank you for this recipe, the colour itelf is a total winner already! Anina
Aww thanks Anina! I know you love turmeric and gut healthy foods. Thanks for stopping by!