Sick Support Smoothie

I wanted to call this “Kick-the-Sick Smoothie,” but I was nervous about how that would be interpreted. Really, the ingredients in this recipe support the body while it fights off any bugs. I was on travel in January and started coming down with something. I didn’t have my juicer, so I couldn’t make my go-to lemon-ginger-garlic juice. I did have my Vitamix, though, and I threw this together in a moment of inspiration. I think the smoothie format is a better carrier than juice for the herbs and spices. This is a tangy, savory smoothie, but it’s more functional than recreational.

Lemon, ginger, and garlic are an immunity-boosting antimicrobial trifecta. Oregano, thyme, rosemary, turmeric, black pepper, and cayenne are high in anti-oxidants and have antimicrobial properties, too. In Ayurveda, turmeric is paired with black pepper. This is wise, since piperidine, a compound in black pepper, makes the curcumin in turmeric exponentially more bioavailable. I included a lesser-known ingredient, dulse, which is a sea vegetable. It is rich in germ-killing iodine and many minerals. I buy dulse in the bulk spice section of the health food store, but it is available online.

I used fresh rosemary because I can get an entire bunch of organic rosemary for $1 at my farmers’ market, but dried is just fine. As always, aim for organic ingredients. Rosemary is a resinous plant, so any sprays or contaminants will adhere to the leaves.


Sick Support Smoothie

  • 1 lemon, peeled (using a knife, retain as much of the white pith as possible)
  • 1-2″ piece fresh ginger
  • 3 cloves fresh garlic, peeled
  • 2 tsp. dried oregano
  • 2 tsp. dried thyme
  • 2 tsp. dried rosemary (or 1 sprig fresh)
  • 2 tsp. dried dulse flakes (optional)
  • 1 tsp. ground turmeric
  • 1 generous pinch black pepper
  • 1 small pinch ground cayenne pepper
  • 1 c. filtered water

In a high-speed blender (I use a Vitamix), process all the ingredients for about 30 seconds. If you have a regular blender, try juicing the lemon, grating the ginger, and chopping the garlic before processing.

You can sip 1 to 2 ounces at a time throughout the day or drink it all at once, depending on how your stomach is feeling.

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