How to Make a Homemade Turmeric Shot

Many current research studies have shown significant anti-inflammatory effects when consuming turmeric (aka: curcumin). For example, turmeric intake has been shown to decrease muscle damage post-exercise (Fernandez-Lazaro, 2020).

This immunity-boosting turmeric shot is great to consume when you’re feeling “under the weather” or simply wanting to support your health. Turmeric root has a naturally-occurring orange pigment and is rich in vitamins A, E, K and minerals including potassium, iron, and magnesium. Black pepper is added to this recipe to help increase absorption of turmeric in the body.

Homemade Turmeric Shot Recipe

Yields: 3-4 servings

Ingredients:

1 “palm-size” amount of fresh turmeric root, roughly chopped

1/2 c coconut water

1/4 c apple juice or orange juice (for sweetness; add more or less to taste)

small pinch ground cayenne pepper

small pinch fresh ground black pepper

Directions:

Tip: I recommend wearing disposable, food-safe gloves when chopping fresh turmeric to prevent “orange” staining on hands. 

1. Place all ingredients into a small container, high-speed blender
2. Blend on highest speed for about 1 minute until ingredients are combined and evenly blended
3. Slowly pour mixture over small, fine-mesh strainer into a small bowl with spout (such as a measuring cup)
4. Use a small spatula or spoon to press pulp in strainer (helping to extract extra liquid). Can use the pulp in smoothies (no waste). 
5. Pour liquid mixture into small glass jars with lid until ready to use. Recommend storing in fridge for up to one week. Tip: pour mixture into a small ice cube tray and freeze. This is a great option to extend the shelf life and consume, as needed, in the coming months. 

Tips and Tricks

• 1-2 Tbsp off this turmeric shot can be consumed on its own or try mixing with plain water, sparkling water, smoothies, or used in cocktails
• Try adding 1-2 Tbsp to hot water to be consumed as a warm, evening beverage after dinner. Also, can be added with other warming flavorings like ginger or cinnamon.

Source: Fernández-Lázaro D, Mielgo-Ayuso J, Seco Calvo J, Córdova Martínez A, Caballero García A, Fernandez-Lazaro CI. Modulation of Exercise-Induced Muscle Damage, Inflammation, and Oxidative Markers by Curcumin Supplementation in a Physically Active Population: A Systematic Review. Nutrients. 2020 Feb 15;12(2):501. doi: 10.3390/nu12020501. PMID: 32075287; PMCID: PMC7071279.