Estimated reading time: 4 minutes
One of the best ways to protect yourself during cold and flu season is by being proactive. While there’s no magic cure that guarantees immunity, you can significantly increase your odds of staying healthy by taking care of your body. That means eating nutritious food, getting enough rest, staying hydrated, and adding immune-boosting herbs and spices into your diet.
One powerful ingredient that’s been used for centuries is turmeric. It’s packed with antioxidants and anti-inflammatory properties that can support your immune system, reduce inflammation, and even help ease cold symptoms.
I recently came across a great recipe for turmeric tea on YouTube from Rockin Robin Cooks. It’s easy to make, loaded with beneficial ingredients, and perfect for sipping all winter long. Here's the video along with step by step instructions:
Immune-Boosting Turmeric Tea Recipe
Ingredients
- 5 cups water
- 2 inches of turmeric root (thinly sliced or grated, skin on)
- 1 to 2 inches of fresh ginger (sliced or grated)
- ½ tsp ground cinnamon
- 1 organic lemon (peeled and juiced, avoid the white pith)
- A few cracks of black pepper
- 1 tsp coconut oil (or butter/ghee added to each cup individually)
- 1 tsp raw honey (to taste, added to each cup individually)
Instructions
1. Bring Water to a Simmer
Pour 5 cups of water into a saucepan and place it over medium heat. Bring it just to the point of boiling, but don't let it boil. You want a gentle simmer to preserve the health benefits of the turmeric.
2. Prepare the Ingredients
Grate or thinly slice about 2 inches of turmeric root (no need to peel it). Do the same with 1–2 inches of ginger. Peel the lemon with a vegetable peeler, making sure to avoid the bitter white pith. Set the peel aside and juice the lemon.
3. Simmer the Tea
Once the water is hot and just beginning to boil, reduce the heat to low. Add the turmeric, ginger, lemon peel, cinnamon, and a few cracks of pepper. Let the mixture simmer for 10 minutes.
4. Strain the Tea
After simmering, strain the tea through a fine mesh strainer into a heatproof container or large measuring cup. This removes the solids while keeping the flavorful and medicinal infusion.
5. Add Lemon Juice
Pour the fresh lemon juice into the strained tea and stir to combine. This gives the tea a bright, fresh flavor and adds an extra boost of vitamin C.
How to Serve
When you’re ready to enjoy a cup, pour the hot tea into a mug and stir in:
- 1 teaspoon of coconut oil (or any healthy fat like butter or ghee)
- 1 teaspoon of raw honey (or to taste)
By the way, these additions aren’t just for flavor. The fat helps your body absorb the curcumin in turmeric (its main active compound), and the honey adds soothing, antibacterial properties.
Storage Tips
You can store any leftover tea in a mason jar or sealed container in the refrigerator for up to 3 days. Each time you reheat a cup, just add the coconut oil and honey individually before drinking.
Final Thoughts
Turmeric tea is an easy, natural way to give your immune system some extra support during cold and flu season. The combination of ginger, lemon, cinnamon, and turmeric not only tastes great but also works together to fight inflammation, soothe your throat, and help your body stay strong. Be sure to check out Rockin Robin Cooks for more recipes.
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