8 Healthy Beverages

These beverages provide a range of essential nutrients, antioxidants, and compounds that combat free radicals, helping to reduce inflammation and give our immune systems a much-needed boost. We have a diverse selection of drinks, many of which are orange in color due to the star ingredient: turmeric. From comforting teas to refreshing smoothies, turmeric plays a prominent role in several of these beverages.

1. Elderberry Tea

Let's begin with Elderberry Tea, a rich and dark drink. You may already be familiar with elderberry, as it is commonly used in over-the-counter cold and flu remedies like lozenges and syrups due to its immune-boosting properties. However, today we will focus on creating a simple three-ingredient tea that avoids added sugars, colorings, and other unnecessary additives, allowing us to reap the health benefits directly from the source. Start by adding two cups of water to a pot, along with two tablespoons of dried elderberries. As you add the elderberries, you'll notice their deep color being released instantly. Then, include one cinnamon stick, which not only adds a delightful flavor but also possesses anti-inflammatory properties. Bring the pot to a boil, then reduce the heat to low and let it simmer for 15 minutes. Once the tea has finished simmering, turn off the heat and allow it to rest for five minutes before straining. To minimize the risk of spills, strain it into a larger measuring cup first, then transfer it to a cup. This simple and convenient tea is perfect for warming up on a chilly day. However, if you reside in a hot climate, you can chill the tea and serve it over ice for a refreshing iced tea alternative.

2. Jamu

A traditional anti-inflammatory drink added to our list of must-try drinks is jamu, a traditional Indonesian beverage. While there are variations of jamu, the key ingredient is often turmeric. For optimal results, use fresh turmeric root if it is available to you. Similar in size and shape to ginger root, turmeric has a vibrant orange color when broken open, as opposed to the light-yellow color of ginger. Combining these two roots creates a potent anti-inflammatory elixir. To make jamu, you will need approximately one cup of roughly chopped turmeric and a finger-sized piece of ginger. Since we will be straining the mixture later, peeling the roots is optional. However, if you prefer to avoid staining your fingers, a thorough scrub will suffice. Slice the roots into pieces about a quarter inch thick and measure the desired amount before adding them to a blender. Sprinkle a small amount of black pepper into the blender, as it can enhance the absorption of curcumin from the turmeric. Next, pour in four cups of coconut water, which contains antioxidants and electrolytes. Blend the ingredients on high speed for about a minute, or until the mixture reaches a smooth consistency. Transfer the blended mixture into a pot and bring it to a boil. Reduce the heat to low and let it simmer for 20 minutes. Once the simmering is complete, turn off the heat and add the juice from one lemon and two tablespoons of honey. Stir the mixture thoroughly. Strain the liquid through a fine mesh strainer or a nut milk bag. Keep in mind that using a nut milk bag may result in staining, so exercise caution. It is preferred to strain it into a larger measuring bowl with a pour spout to minimize spills, before transferring it to a glass jar for storage in the refrigerator. Jamu can be enjoyed either chilled or warm, and it will keep well in the fridge for about a week. Remember to give it a good shake before serving.

3. Turmeric Tea

To prepare the next beverage, you can make a simple turmeric tea by following these steps. Begin by adding two cups of water to a pot. Instead of using fresh turmeric, this time we will use ground turmeric, which provides some flexibility. Add half a teaspoon of ground turmeric, a quarter teaspoon of black pepper, and two tablespoons of lemon juice (equivalent to the juice from one lemon). Bring the mixture to a boil, then reduce the heat to low and let it simmer for 10 minutes. Once the tea is done simmering, turn off the heat, stir in a bit of honey if desired, and allow the tea to cool for a minute or two. To strain out the black pepper, pour the tea into a mug using a strainer, being careful not to spill due to the turmeric's staining properties. If any spills occur, promptly clean them up. For an extra touch of lemon flavor, you can add a few fresh lemon slices.

4. Ginger Shots

Commercial ginger shots can be quite expensive, but fear not, because this homemade version tastes just like the ones from a popular wellness brand. To make these shots at home, you will need a quarter cup of roughly chopped ginger root. Whether you choose to peel the ginger or not is entirely up to you. Additionally, you will need a third cup of lemon juice, which translates to about three to four lemons, depending on their size. Combine the ginger, lemon juice, a quarter cup of coconut water, and a pinch or small sprinkle of cayenne pepper in a high-powered blender. Secure the lid and blend the mixture on high for approximately one minute or until it becomes smooth. Once blended, strain the liquid using a fine mesh strainer. To extract as much juice as possible, press down on the solids using the back of a spoon. Finally, pour the strained liquid into a shot glass and consume it all at once. Rest assured, these homemade ginger shots are just as flavorful and spicy as their store-bought counterparts.

5. Pineapple Turmeric Smoothie

Next on our lineup is a refreshing and invigorating smoothie made with pineapple and turmeric, perfect for those scorching hot days. To prepare this delightful recipe, grate approximately one tablespoon of fresh turmeric and one teaspoon of fresh ginger. Since we won't be straining the mixture, it's important to peel both the turmeric and ginger. In your high-powered blender, combine one cup of dairy-free milk, two cups of frozen pineapple chunks (loaded with enzymes and antioxidants), one potassium-rich banana to lend creaminess, and the grated turmeric and ginger. Blend until the mixture reaches a smooth consistency. If you're seeking a gentle turmeric beverage with a delightful tropical essence that will leave you feeling revitalized from within, look no further than this delightful concoction.

6. Blueberry Smoothie

For a nutritious and antioxidant-rich smoothie without turmeric, try this delightful blueberry blend. Start by combining two cups of coconut water, two cups of frozen blueberries, one frozen banana, half a cup of yogurt or kefir (which can be dairy-free), and one tablespoon of flax seeds (a great source of omega three fats and a natural thickener) in your blender. Blend the ingredients for about 30 seconds until the mixture is creamy and purple. Serve the smoothie in a glass, and if desired, use a straw to enjoy this delicious and energizing beverage.

7. Green Juice

This green juice recipe is a copycat of one that can be found at Pressed Juicery. To make this you'll need two tablespoons of lime juice which will usually get from one juice lime, one cucumber that sliced and we'll add some natural liquid to our green juice, three stalks of celery that you've roughly chopped, and one apple that you've cored and sliced into pieces, and you can use any variety of apple that you'd like. Pour the lime juice into a blender along with the cucumber, apple, a small chunk of fresh ginger, celery, three kale leaves and you can just tear the leaves from the stems and one cup of spinach. Your blender will be full at this point and because we're not adding any water to this recipe, you'll need to use your tamper to push the ingredients into the blades. And to make things easier on your blender make sure to add the ingredients that contain more water like the cucumber and apple to the blender first. But after a minute or so this should blend on its own just like any other green smoothie. Of course, you can drink it thick and full of fiber, but some people have difficulty digesting fiber so to turn this into a green juice, pour it into a nut milk bag and bring it out over a bowl, then pour it into a glass. This is one nutrient packed green juice with a hint of natural sweetness from the apple. And if you've ever wondered how to make green juice without a juicer, well this is how you do it.

8. Carrot Beet Smoothie

The final anti-inflammatory beverage on our current list is the apple carrot beet smoothie. Its vibrant red color indicates a high antioxidant content. This smoothie is often described as a vegetable-packed drink. Start by peeling, trimming, and cutting three carrots into two-inch chunks. Next, add one medium beet. Whether you choose to peel or not is up to you. Roughly peel both vegetables, following it by slicing the beet into large chunks. For natural sweetness, core and slice an apple of your choice and juice a large orange. Combine the orange juice, apple slices, carrots, beet, and a small piece of fresh ginger in a high-powered blender. Secure the lid and blend on high for approximately one minute or until the vegetables are thoroughly blended and smooth. This smoothie is not only rich in vitamins and nutrients but also has a thick consistency. However, if desired, you can strain it to achieve a different texture. Remember, balance and variety are essential. Have fun incorporating a range of healthy foods and beverages into your weekly routine.