Inspiration from Meghan

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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 recipe

Turmeric 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!

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Turmeric cold and flu recipe

Turmeric Cold and Flu Tonic

  • Author: Meghan Telpner
  • Prep Time: 10 mins
  • Total Time: 10 mins
  • Yield: 4 servings 1x


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


  • 1/4 cup fresh ginger root or 1 Tbsp dried
  • 1/4 cup fresh turmeric root or 1 Tbsp dried
  • 1 orange, peeled
  • 1 lemon, peeled
  • Water, honey and ghee/coconut oil as needed.


  1. Place all ingredients through your juicer. If using dry spices, juice the citrus and then add to a blender with 1/2 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.
  • Category: Beverage


57 Responses to “Cold and Flu Turmeric Tonic”

  1. Elizabeth Erichsen said…
    I am going to use the dried ingredient do I have to do it warm can I just mix it with green tea cold
    • Meghan Telpner said…
      You can have this warm or cold, though I find having it warm is more soothing if you have a cold or flu.
  2. Teresa Cowan said…
    Absolutely delicious ! I found it to be amazing.
  3. M said…
    I don’t have a juicer so can I just blend the ingredients together ?
    • Meghan Telpner said…
      You'll get quite a bit of pulp if you blend everything together. I'd squeeze the juice out of the citrus fruits manually (just cut in half and squeeze the juice out over a strainer) and then choose the dried ginger and dried turmeric option.
  4. Ruth said… September 8, 2020
    Can you tell me how long this will last and should it be stored in the fridge
    • Hi Ruth! As this is fresh pressed juice, it won't last more than 3 days in the fridge - and is probably most effective when consumed within a day or two. This recipe only makes 4 servings, which makes it easier to consume it within a short time frame. Definitely store this in the fridge in a well-sealed container.
  5. Linda M Wiley said… September 29, 2020
    Looks good. I make a hot cider that is very effective, but is much more complicated to make. Just one small question, from everything I've read about turmeric, I thought adding black pepper was required to make the curcumin more absorbable by the body?
    • There are studies about black pepper and curcumin absorption, but high doses of curcumin supplements aren’t the same as whole-food turmeric sources. You don’t need black pepper to get the benefits (I’m allergic to black pepper, so I never use it along with turmeric – and I consume fresh and dried turmeric a lot. This article goes into this in more detail:

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

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