Immunity & Gut Health Shot Recipes
There are many ways to support your immune and GI health, starting with:
eating enough
eating a high quality diet most of the time
sleeping enough
getting outside
daily movement
good stress management
social connections
general safety and social determinants of health
As a dietitian, I love exploring how food can support my body’s function too. I often take a “what can I add?” vs “what should I take away?” approach when it comes to nutrition. This leads to an abundance of nutrients and energy instead of feeling restricted and limited- no thanks!
The following recipes are for my tried and true make at home Immunity Shot, Gut Health Shot, and Performance Shot concoctions. I often used to purchase pre made health shot type products at the grocery store but then one day I thought: can’t I just buy these ingredients, re-use these little jars, and make my own at home for a lot cheaper? Yes please!
I have been making the following recipes for the past 6 months & have one shot every day most days. I love the way they taste, how they make me feel, and love that they’re supporting my body through peak germ season (and with a child who goes to daycare you KNOW we get exposed to all the germs!).
Let me know if you try them out!
Immunity Shot
Ingredients (makes 1 shot)
3oz jar
1/2 tsp minced ginger (I buy this pre-jarred)
1oz lemon juice (I buy this pre-squeezed)
1/2 tsp turmeric
1/4 tsp black pepper
Top off with orange juice
Add all ingredients to jar & shake before drinking. You can either make 1 shot at a time or you can scale up this recipe & batch make these in a blender bottle or blender! Keeps in the fridge for about 1 week.
Gut health shot
Ingredients (makes 1 shot)
3oz jar
1/2 tsp minced ginger (I buy this pre-jarred)
1oz lemon juice
1/2 tsp cayenne pepper
Top off with either lemonade or apple juice
Add all ingredients to jar & shake before drinking. You can either make 1 shot at a time or you can scale up this recipe & batch make these in a blender bottle or blender! Keeps in the fridge for about 1 week.
performance shot
Ingredients (makes 1 shot)
3oz jar
1/2 tsp minced ginger (I buy this pre-jarred)
1oz lemon or lime juice
Top off with beet juice
Add all ingredients to jar & shake before drinking. You can either make 1 shot at a time or you can scale up this recipe & batch make these in a blender bottle or blender! Keeps in the fridge for about 1 week.
Benefits
Ginger: soothing to the GI tract, anti-nausea, bitter to stimulate bile flow & fat digestion
Lemon juice: anti-microbial, great source of vitamin C (antioxidant to support immune health), acidic to support protein digestion
Turmeric: contains a compound called curcumin, which when activated by black pepper, has anti-inflammatory benefits
Cayenne Pepper: contains a compound called capsaicin, which benefits digestive health by acting as an antioxidant. It also has anti-inflammatory properties. Early research also shows it may promote satiety, memory and neuro-cognitive function, and effectively improve pain (when applied topically).
Beet juice: contains nitric oxide to help improve blood flow, which can boost exercise performance. It also contains antioxidants that have anti-inflammatory effects along with other minerals & vitamins like potassium, iron, and folate. Some research also indicates regular beet consumption may lower blood pressure due to nitric oxide effects on blood flow. Beets also contain a compound called betaine, which can help support bile flow & aid in fat digestion and liver support. Some research also suggests improved blood flow from consuming beets may help with brain health and cognitive function.
Orange Juice: rich in antioxidant vitamin C and other minerals like potassium, flavonoids, and some research suggests it may even support kidney function.
Store in glass jars to prevent acidity leaching away plastic containers. Note I recommend consuming foods like beet root juice and turmeric rather than supplementing in most cases because food is better regulated in the US than supplements.
Enjoy!