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Cold and Flu Turmeric Tonic


Putting together my cookbook was a bit of a dance. It was this delicate balance as I strived to offer recipes using ingredients you already know and love, introduce a few new ones, but overall, keep the recipes familiar. I wanted it to be a book that invited you to simply upgrade the healthy/awesome factor in the recipes you already adore.

And then I pushed the limits a little. I added in a fermented nut cheese, a kombucha margarita and a real experiment: Jamu Juice.

The Jamu Juice recipe was based on a drink my husband and I had enjoyed when we were in Bali. The main ingredient, turmeric, is not part of the typical North American diet, and even many nutrition-loving folks aren't quite sure the best way to consume it outside of a typical curry.

To my surprise and delight, the Jamu Juice recipe was a hit (and it's actually available on Amazon! If you go to the page with my book and click "look inside" it's one of the recipes available for preview). I think this recipe showed up more than any on instagram.

Jamu Juice UnDiet

I probably should have known better. Two of the most visited recipes on this website this year are:

  1. Turmeric Tea
  2. Turmeric Elixir

And so, in honour of this clearly beloved and well needed ingredient, and also because I required this drink more than anything, I came up with yet another new and delicious turmeric tonic. This one is for cold and flu season.

Turmeric Juice

For the last two years, at this time of year, usually when the CNE program is wrapping up, I get hit with a terrible cold. This year had the potential to be no exception and so I called turmeric to the rescue as a preventative. At the first hint of a sore throat I knew it was now or never.

My cold and flu immune power plan included the following:

I did this for three days in a row - three days better spent resting and preventing than being a coughy-snotty-mess. And I got better. It's no wonder, really. When we work to heal, instead of fight against, we recover.

Aside from supporting immune health, check out the magic induced by curcumin, one of the active ingredients in turmeric!

Magic Of Turmeric

  • Curcumin offsets the neurotoxic effects of fluoride. (Source)
  • "Curcumin has been shown in the last two decades to be a potent immunomodulatory agent that can modulate the activation of T cells, B cells, macrophages, neutrophils, natural killer cells, and dendritic cells." (Source)
  • Curcumin is more effective than NSAIDS in anti-inflammatory properties. (Source)
  • Research has documented that the physical structure of curcumin is able to bind to cells and reduce the entry of a virus into a cell. (Source)

This is truly the ultimate cold and flu tonic. Combining vitamin C-rich citrus with immune modulating herbs and a little fat to usher in the fat-soluble nutrients makes this a powerful option.

Ingredients are simple enough: turmeric root, ginger, orange and lemon.

Tonic ingredients

I put them through the juicer to make a concentrate of sorts.

Turmeric tonic recipeTurmeric Juice recipe

You could absolutely shoot this back as a 1 oz shot, if you're tough like me.Turmeric tea

But I love taking 1 oz of the concentrate, diluting it in a cup of hot water, and then stirring in raw honey and a little ghee or coconut oil.

Drink every two hours alongside a healthy dose of rest and your immune system will be giving you a warm hug of thanks, in the form of health through the holidays!

Turmeric Cold and Flu Tonic


Prep time: 

Cook time: 

Total time: 

Yield: 4 servings

A cold and flu fighting tonic using fresh immune modulating turmeric and ginger and vitamin C rich citrus.

  • ¼ cup fresh ginger root or 1 Tbsp dried
  • ¼ cup fresh turmeric root or 1 Tbsp dried
  • 1 orange, peeled
  • 1 lemon, peeled
  • Water, honey and ghee/coconut oil as needed.

Make It Like So
  1. Place all ingredients through your juicer. If using dry spices, juice the citrus and then add to a blender with ½ cup water and the dried spices and blend until smooth.
To prepare
  1. Mix 1oz of concentrated mix with 1 cup of hot water. Stir in raw honey, ghee or coconut oil.
  2. Sip.
  3. Repeat every 2 hours.


28 Responses to “Cold and Flu Turmeric Tonic”

  1. amy said…
    Would you recommend taking a turmeric supplement?
    • Meghan Telpner said…
      I'm sorry but I am unable to make any supplement recommendation through my blog. Curcumin supplements can be helpful for those suffering from inflammation but there are also other recommendations needed for inflammatory conditions and it's always best to consult with a natural health care practitioner you're working with.
  2. nosa said…
    do I have to add fat?
    • Tania said… January 11, 2018
      Yes to get the most from turmeric as it is fat soluble. Without fat, the active component in turmeric, curcumin, has a difficult time making it past the stomach, into the small intestine, and into the blood where it can offer the greatest benefits.
  3. Debra M said… March 10, 2017
    excellent tonic. worked well knocking my cold out
  4. Izzy said… April 4, 2017
    How long does it have to be taken? One day, two days, a week?
  5. Aileen said… April 13, 2017
    It sounds really promising! Do you have any ideas on what to do if you don't have a juicer?
    • Hi Aileen, if you don't have a juicer, you can blend the ingredients in a blender and then strain the mixture using a fine cheese cloth. Enjoy!
  6. It's a very informative post.As turmeric is highly rich in Curcumin and volatile oils which can treat the people suffering from cold and cough as Haldi has all antiviral and anti-bacterial activities to help your body to fight the infection. Thanks for sharing it. Keep going
  7. Jim Crawford said… September 18, 2017
    Why don't you use orange and lemon Peel?
    • Hi Jim, thanks for your question! You can add the peels, however, this will make it much more bitter and your juicer may not be able to get too much content out of the peel.
  8. Annette said… October 20, 2017
    curious why you juice this versus blend. any reason why I can't use my Vitamix ? (I don't have a juicer.
  9. Isaac said… December 30, 2017
    Hi there everyone I am bodybuilder and I love Turmric it's one of the best things out there, it made my bones extremely strong, and whenever I get sick I add lemon and 2 table spoons of Turmric and honey in water then put in microwave, and then I to this for 3 days and my cold is gone. People ask do u take steroids and I laugh and I tell them no I take Turmric it has helped me with recovery and heal my bones faster than anything in life I love Turmric!!!!!

Before you post your comment, please note that I am unable to offer nutritional advice or recommendations via my blog.

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