There’s something soothing about a warm cup of tea when you’re feeling run down. But not any old tea will do. With people dropping left right and centre at the moment with cold symptoms, sore throat, flu symptoms, and all manner of dreaded bugs, I thought I’d share this immune boosting tea recipe – a remedy I rely on to keep myself and my family well.
I also personally use this remedy to treat symptoms of upper respiratory infection. I’ve found in my family it really helps relieve symptoms and shorten the duration of cold symptoms (and severity of the infection). This immune tea is my take on the infamous hot lemon and honey drink my mum used to make me as a child, only packing much more of a medicinal punch.
Health benefits of this immune boosting tea recipe
- The turmeric is a powerful antioxidant, anti-inflammatory, antibacterial and antiviral. This, combined with the anti-inflammatory effects of ginger, means that both are wonderful for treating the congestion associated with respiratory infections.
- Honey has been used for centuries to reduce inflammation, promote healing and reduce infection. But not all honey is created equal. Processed honey has no medicinal qualities. Real, raw honey possesses these properties, with some types of honey more potent than others. Manuka honey is a type of honey which is potently antibiotic and is receiving much attention in the medical community for its medicinal qualities. It or another raw medicinal honey would be your best choice here.
- Lemon obviously donates a little hit of vitamin C. But it is the zest that impresses the most. Lemon zest is very nutrient dense, an amazing antioxidant and is very anti-bacterial too. It is also very good for stimulating digestion and breaking down mucous. Where ever a recipe calls for lemon juice, always incorporate the zest too.
Ingredients
You’ll need boiling water, ginger (either tea bags or fresh), turmeric (ground or fresh), raw or manuka honey, and a lemon for both zest and juice. If you want to take it up a notch, you can even add a splash of coconut oil for extra richness.
How to make Immune Tea
Simply pour boiling water over the ginger and turmeric, let it steep for a few minutes, then stir in the lemon juice and zest. Finish it off with honey to taste, and your immune tea is ready to enjoy! It’s perfect for a cozy night in or to fill up a thermos for sipping throughout the day if your fighting infection.
Serving suggestions and how to store
This tea is best enjoyed warm, either fresh out of the pot or in a thermos to keep it hot. If you have leftovers, you can store it in the fridge and reheat when needed. It also doubles nicely as can be used as a base for iced tea in warmer weather!
Vary this to suit your dietary needs
To make it vegan, swap the honey for maple syrup or rice malt syrup. For a more potent brew, simmer the ginger and turmeric root for a few extra minutes, or add a tablespoon of coconut oil for an extra immune boost.
Ingredients
- 500 ml boiling hot water (2 cups)
- 2 organic ginger tea bags (or a 2 cm slice of fresh ginger root, diced or grated)
- ½ tsp ground turmeric (or a 2 cm fresh piece of root, diced or grated)
- 2 tsp manuka or raw honey -more or less to taste
- 1 lemon/s -juice and zest
Method
- Pour the boiling water over the ginger, turmeric, and optional coconut oil.
- Let it sit for a few minutes before adding the zest and juice.
- Add the honey then simply sip yourself well.
- This makes 2 cups or one thermos of immune tea.
Variations
Supercharge it
Simmering the ginger and turmeric root in the water for 5-10 minutes will make a more potent brew.Boost it
Add a tablespoon of extra virgin coconut oil to the tea.Vegan
To make it vegan, replace the honey with maple syrup or rice malt syrup.Do you have any homemade remedies you swear by to prevent or treat colds and flu? I'd love you to share by commenting below.
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Libby says
I often make this tea but have never added turmeric. Great idea! Does it taste better to steep the root instead of adding powder?
Georgia Harding says
Turmeric is quite a dry, bitter tasting herb. I grow and therefore use the fresh herb, but you wouldn’t add it for taste (only medicinal). x
Katie says
Georgia, do you ever use Bentonite Clay? I’ve been reading about it lately and how people take it internally to draw out toxins. Would it have the potential to get you over the flu quicker by any chance?
Georgia Harding says
Hi Katie, I’m very sorry, I have no experience with it. Sorry I cant help G x
Gigi says
Whenever we have cold or flu in our house, we have been drinking boiled ginger tea with milk and sugar. It soothes the throat and helps with the cough.
Georgia Harding says
Thanks Gigi – I also make a chai immune tea that is very soothing too G x
Sharene says
Honestly, make this everyone. I just did for myself and my adult daughter and we are so excited. It is just delicious.
Georgia Harding says
Thrilled you like it Sharene, thanks for your comment G x
Steph Hawkins says
Can you save it in the fridge?
Georgia Harding says
You certainly can but it is best made fresh in small batches (to preserve the vitamin C from the lemon juice). G x
Carol says
Hi Georgia, so happy I found your blog! Love this tea but I have a question about turmeric. I’ve read some cayenne pepper helps it to work more effectively but I tried putting in literally 2 minuscule granules and my daughter was onto it! So, with pepper, is it still effective? Thank you
Georgia Harding says
Hi Carol. Research suggests the active ingredient in Turmeric, Curcumin, is best absorbed with Black pepper and fat. So both a fat and/ or a grind of black pepper is recommended (my kids tolerate the taste of coconut oil best). Great question and thanks for the star rating too G x
Penny says
I make this whenever I feel a cold coming on. It’s such a yummy drink! I’ll be adding black pepper next time as per the above comment!!
Georgia Harding says
Perfect – it’s a great home made medicinal drink. Glad you enjoy it G x
Janet says
Being in the middle stages of a cough and cold I was very interested to read your article re. immune boosting recipes and immediately went off to make your immune boosting tea. I usually just seep some ginger and lemon in a cup with a spoonful of honey – but your recipe is so much tastier (and more nourishing). I would never have thought of putting coconut oil into tea, but it works beautifully! I am going to make the lemon jellies next, as they sound delicious and easy to make. Thank you Georgia for all your great articles and recipes.
Georgia Harding says
You’re welcome Janet – so glad you enjoyed it! Thanks for your feedback and for rating the recipe too G x
Taratara says
So good ! Like a natural lemsip:)
Georgia Harding says
Love it ‘natural lemsip’ – glad you enjoyed it Tara and thanks for rating the recipe G x
diana mcginn says
I’ve added apple cider vinegar( must have the ‘mother’) to ginger, lemon & honey. I’d go for gold & put in 2 tablespoons in the initial stages it really zaps it! on another note…….if you can tolerate eating raw garlic? just smash up a whole clove onto bread & butter or toast. excellent for sore throats!
Georgia Harding says
Great tips, thanks Diana G x
Sarah says
We normally make warm lemon and honey plus or minus ginger. I was surprised at how nice it tasted with the tumeric-quite yummy! My 20month old twins have coughs and runny noses and I’ve been at a loss of what I can feed them (that they’ll actually eat) to support their recovery. Nourishing liquids seem to be the key! I made this tea full strength but diluted it by half with water for them. They also enjoyed drinking diluted miso.
Sarah says
Also, The turmeric when diluted becomes almost fluorescent yellow which is fun for kids!
sarah says
And I almost forgot. My dad used to make us grated apple, cinnamon, crushed garlic and honey (if we were lucky) all mixed up together as a potent remedy.
Georgia Harding says
Oh yum, a fabulous combo, thanks for sharing it. Nourishing traditions are the best G x
Georgia Harding says
Hi Sarah, this is a good post with ideas for feeding sick kids. Glad they enjoyed the tea and thanks for rating the recipe too, Georgia x https://wellnourished.com.au/feeding-sick-kids/
Conrad Howard says
Great stuff, Georgia. For proper flu, I always add a finely chopped clove of garlic per cup. The garlic helps to bring on the sweats, to get rid of the fever. It actually tastes pretty good – a bit like hot and sour soup and is extremely effective.
Georgia Harding says
Yes, perfect Conrad, brilliant suggestion ?
Ania says
When I was little and had a sore throat my mum would give me a cup of milk with honey and butter and a hot tea with lots of lemon and honey to sip through the day. Not sure if it worked because of the ingredients helping the immune system or was it jus a placebo effect but it was delicious.
Georgia Harding says
I love it, traditional recipes are the best! In Ayurvedic medicine, a good quality milk is really healing remedy. Thanks for sharing Ania, Georgia x
Hollee says
This tea is amazing Georgia, really picks you up when you are feeling run down.
Georgia Harding says
So glad you love it too Hollee, cheers for the 5 ?s! G x
Samantha says
I love that this is a little science experiment and that when you add the lemon the turmeric becomes fluorescent yellow!!
Georgia Harding says
I love that too Samantha, thanks for highlighting that (excuse the pun ?) G x
Kylie Blascetta says
I love this simple tea for sipping on when the weather starts to cool down and the family all gets a little run down! I have another recipe that I’ve used for years, which has a lot more ingredients but also works a treat. It has the same base ingredients – honey, lemon, ginger, turmeric; but also grated apple, cinnamon, cloves, fenugreek seeds, vanilla extract and a pinch of cayenne powder. The spices really warm up the body as you drink it, and I believe they have some medicinal value? I love the addition of the coconut oil in your recipe too. Thank you!
Georgia Harding says
Fabulous share, thanks Kylie. All of these herbs and spices are very medicinal, so good for us G x
Ches Villanueva says
Loved this tea. I could taste the goodness!
Georgia Harding says
So pleased it helps G x
Elyse Richards says
Bigelow’s makes a great Lemon Ginger tea, so I make it with the 1/4ish teaspoon of turmeric, add honey to taste, and YUM!! Almost like a good cup of apple cider 🙂 BTW: Cayenne pepper works great with turmeric, also adds to the immune-boosting qualities. Will definitely sweat out a cold FAST!
Well Nourished Team says
Sounds delish! 🙂
Chandel says
I boil chopped ginger, lemon juice with pulp and tumeric for 10 minutes. Then keep this concentrate in the fridge ready to make a nice soothing hot drink anytime.
You can add honey to your hot drink 🙂
Marcie says
Tried this for the first time today! Pleasantly pleased with the taste! I noticed it didn’t say anything about straining it so I didn’t, was that correct?