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Mar 21, 2025

I'm a Dietitian & This Is the Drink I Make for When I'm Sick

They are easy to make a big batch and freeze, so they’re ready when needed Jessica Ball, M.S., RD, is the senior nutrition editor for EatingWell. She is a registered dietitian with a master's in food,

They are easy to make a big batch and freeze, so they’re ready when needed

Jessica Ball, M.S., RD, is the senior nutrition editor for EatingWell. She is a registered dietitian with a master's in food, nutrition and sustainability. In addition to EatingWell, her work has appeared in Food & Wine, Real Simple, Parents, Better Homes and Gardens and MyRecipes.

Maria Laura is EatingWell's Editorial Manager for Nutrition & News. As part of the nutrition team, she edits and assigns nutrition-related content and provides nutrition reviews for articles. Maria Laura's education, experience and clinical hours from Mexico are equivalent to that of a U.S. credentialed registered dietitian. She is an almond butter lover, food enthusiast and has over seven years of experience in nutrition counseling.

Recipe photo: Brie Goldman. EatingWell design.

When the seasons change, I’m on high alert for any illnesses that might be going around. When my body starts to adjust from cold to warmer weather (or vice versa), feeling a tickle in my throat or lingering sniffles is pretty common. While there isn’t one food that can promise to prevent a cold or flu, certain nutrients like vitamin C, zinc and antioxidants can help keep your immune system in tip-top shape. This helps it fight off any illnesses that enter your body and can help you recover more quickly. That’s why I always make a big batch of our Frozen Lemon-Ginger-Turmeric Shots. They’re packed with immune-supporting ingredients and can easily be portioned and stored in the freezer so you can thaw just what you need when you need it.

These Frozen Lemon-Ginger-Turmeric Shots contain just a handful of ingredients you might already have on hand. Most of the liquid in the recipe comes from lemon juice, which is packed with vitamin C—one serving provides about 15% of your daily needs of around 75 milligrams per day. Vitamin C, a potent antioxidant, has been shown to help reduce the duration and severity of the common cold.

These shots also contain a healthy dose of ginger and turmeric, a combination that can provide potent anti-inflammatory benefits. Research has found that antioxidants in ginger and turmeric can work together to help reduce inflammation in the body and lower disease risk for acute conditions like the common cold and chronic conditions like heart disease and diabetes. A little bit of honey helps mellow the flavors and lightly sweeten the shots. This provides added benefits as honey contains anti-inflammatory properties and has been found to help reduce throat irritation, especially when sick. Then, a splash of water and black pepper finish it off. While ⅛ of a teaspoon of black pepper might not sound like a lot, don’t skip it! Even this small amount of black pepper can help your body absorb up to 2,000% more of turmeric’s anti-inflammatory compound called curcumin.

Not only are these shots packed with nourishing ingredients, but they’re also really easy to make. All in all, they come together in just 10 minutes. Simply add all the ingredients into a blender and process until smooth, which only takes about one minute. Then, strain the juice through a fine mesh strainer and discard the fibrous solids that are left behind. After this, all that’s left is to portion the juice into ice cube trays and freeze it. Since I typically make a double batch, I’ll save some in a jar in the fridge to take as a shot in the mornings for the coming days. Storing the rest in the freezer makes it easy to grab a frozen cube and top it with hot water for a refreshing and flavorful sip whenever I need it. They last for up to 3 months in the fridge.

While I love these shots, their flavor can be pretty strong—even if they’re diluted with water. If you prefer something more subtle, there are many other ways to add immune-supporting foods like lemons, ginger and turmeric into your routine. These ingredients are super versatile, so don’t be afraid to get creative. Here are some ideas:

I always make a big batch of our Frozen Lemon-Ginger-Turmeric Shots to store for whenever I feel a scratchy throat or stuffy nose coming on. They’re packed with immune-supporting ingredients like lemon, ginger and turmeric that can help lower inflammation, shorten the cold duration and reduce illness severity. While these shots are quick and easy to make, they aren’t the only way to reap the benefits of these nourishing foods. You can add lemon, ginger and turmeric to sweet and savory dishes you already make and love—just remember to pair turmeric with a dash of black pepper to improve absorption

U.S. Department of Food and Agriculture. FoodData Central. Lemon juice, raw.

National Institute of Health. Office of Dietary Supplements. Vitamin C.

Zhou X, Afzal S, Wohlmuth H, et al. Synergistic anti-inflammatory activity of ginger and turmeric extracts in inhibiting lipopolysaccharide and interferon-γ-induced proinflammatory mediators. Molecules. 2022;27(12):3877. doi:10.3390/molecules27123877

Abuelgasim H, Albury C, Lee J. Effectiveness of honey for symptomatic relief in upper respiratory tract infections: a systematic review and meta-analysis. BMJ Evidence-based Medicine. 2020;26(2):57-64. doi:10.1136/bmjebm-2020-111336