Winter is not over yet, so I’ve been stocking up on lots of immune-boosting ingredients and enjoying warm, soothing, healing teas like ginger tea, cinnamon tea, and this turmeric tea recipe (Haldi tea)! This turmeric detox tea combines fresh turmeric root (or turmeric powder), black pepper, lemon juice, and honey (or the sweetener of choice). The result is a warm, throat soothing tea packed with immune-boosting and healing properties. I’ve already shared a recipe for Ayurvedic homemade golden milk. That anti-inflammatory drink combines turmeric with several warming spices, with a base of homemade coconut milk and often coconut oil for added fats. In comparison, this turmeric root tea is wonderfully light and refreshing while still making the most of the turmeric health benefits. Best of all, I’ve included several ways to adapt the turmeric tea recipe, too. Enjoy it as turmeric root tea, with ground powder, and/or with several flavor variations. You can also enjoy it warm or iced!
What Are The Benefits of Turmeric Tea?
I might sound like a bit of a broken record with shouting the benefits of this humble ingredient (and particularly the compound curcumin) from the tops of rooftops. However, how could I not when there’s just so much to boast about? So, for now, a quick roundup of the many turmeric tea benefits:
Anti-inflammatory properties, Antibacterial and antiviral properties, Boosts immune system, May ease digestive upset and the symptoms of chronic digestive issues (IBS/ Crohn’s), Improves gut flora, Lower blood pressure levels, May provide some pain relief and arthritis relief, May improve brain health, including memory and attention, Increases the antioxidant capacity of our bodies, Reduces the risk of heart attack, Anti-cancerous properties, May regulate mood, Manages blood sugar levels by increasing insulin sensitivity, Improve bone health, Rich in vitamin C and several other vitamins and minerals.
Looking for more healthful, warm tea recipes? Check out this pineapple skin tea (anti-inflammatory tea) or Masala chai! Also, check here for 30+ ways to use turmeric.
The Ingredients
You only need 3 base ingredients to prepare this homemade turmeric tea recipe, plus water and an optional sweetener.
Turmeric root: I love using fresh turmeric root. However, you can also make turmeric tea with turmeric powder (which is easier to source and store long-term).
I’ve also previously shared methods for making turmeric paste and a golden turmeric powder, which can also be used to make soothing homemade turmeric tea!
Ground black pepper: this helps your body absorb the curcumin in the turmeric (responsible for the majority of turmeric’s health benefits). Lemon: lemon juice really helps to brighten the flavor and provide soothing, healthful properties. Water: to make up the base of the tea. Honey: (optional) raw honey, dandelion honey (vegan), maple, or the sugar of your choice can be added to add a hint of sweetness to the fresh turmeric tea. For a sweetened sugar-free version, use a sweetener like erythritol or stevia.
Optional Add-ins and Variations
Ginger turmeric tea: ginger is packed with anti-inflammatory, antioxidant, and gut-friendly benefits. It can also help relieve the symptoms of a cold or cough. Use either fresh ginger root (1/2 teaspoon freshly grated) or 1/8-1/4 teaspoon ground ginger powder (adjust the amount to taste) for a turmeric ginger tea. Cinnamon: ceylon cinnamon has immune-boosting, anti-inflammatory, antioxidant, and antimicrobial properties, among other health benefits. Add a pinch (around 1/8 tsp) or more to taste OR add a cinnamon stick to the saucepan to infuse.
Nutmeg, cardamom, and anise also pair well with turmeric root tea.
Vanilla: this may seem odd, but a small amount of vanilla extract or vanilla pod added to the infusion will taste like more of a “treat.” Orange juice: substitute the lemon for orange juice and/or add some orange peel to the saucepan while infusing for a subtle, bright, citrusy flavor. You could also add: Pineapple juice, Peach juice. Teabags: you could adjust this to a chamomile or green tea with a turmeric recipe. Simply add one tea bag per 1-2 cups and steep for 3-4 minutes (not more, or the tea may become bitter). Mint: add a few dried mint leaves for more of a herbal mint tea flavor. Florals: a small number of rose petals or lavender will add subtle floral notes. Turmeric milk tea: add a splash of your favorite dairy or dairy-free milk (like almond milk or coconut milk). Curcumin is a fat-soluble compound, so it is best absorbed when taken with a fat-containing food such as milk (whole milk, coconut milk, or other higher fat options).
How to Make Turmeric Tea with Fresh Turmeric Root?
If you’re making turmeric honey tea, it’s best to only add the honey when the drink is warm rather than too hot. Otherwise, it will reduce the health benefits of honey. You can also allow it to cool add ice. Then, enjoy it as a refreshing iced turmeric tea (possibly with some fresh fruit in)!
Recipe Tips and Notes
Don’t omit the black pepper! It can increase curcumin absorption by up to 2000%. So it is definitely necessary to make the most of this turmeric detox tea. Use freshly cracked black pepper. Use high-quality dried turmeric: some may contain unnatural dyes or other harmful ingredients, so choose a high-quality powder or stick to fresh turmeric root. The color may vary: depending on what you add to the tea and whether it’s alkali or acid can affect the color of the tea. For example, as an alkaline, it will appear a red color. At other times, it may be orange or yellow. Turmeric stains: so wear gloves and wash everything you’ve used immediately. If needed, refer to this list on how to clean turmeric stains. To save leftovers: steeped turmeric tea can be stored in an airtight container in the fridge for 2-3 days and enjoyed iced or warm. Adjust the ratio: whether you’re enjoying the base turmeric root tea recipe or adding in extras, it’s very simple to adjust the ratio of ingredients to your personal preference.
