Ginger Turmeric Tea

Tanya Eisenwasser

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A low histamine ginger turmeric tea with fresh ginger root, ground turmeric, water, and honey.

Prep 5 min

Cook 15 min

Serves 2

Gluten-freeDairy-free

Ingredients

• 1 1/2 inches fresh ginger root, peeled and sliced into thin coins
• 1/2 teaspoon ground turmeric (or 1 inch fresh turmeric root, peeled and sliced)
• 2 1/2 cups water
• 2 teaspoons honey, to taste (or maple syrup)
• Tiny pinch of black pepper (optional, see notes)
• Pinch of salt

Instructions

1. Peel the ginger with the edge of a spoon and cut it into coins about 1/8 inch thick. If you are using fresh turmeric, slice it the same way and wear gloves, since it stains hands and boards.
2. Put the water, ginger, turmeric, and salt in a small saucepan. Whisk once to break up any clumps of ground turmeric.
3. Bring to a boil over medium-high heat, then drop the heat to low.
4. Simmer uncovered for 8 to 10 minutes. The water should turn deep yellow.
5. Strain through a fine mesh sieve into two mugs. Ground turmeric leaves a little sediment, which is normal.
6. Stir in the honey until it dissolves. Add the tiny pinch of black pepper now, if you are using it, and drink hot.

Tips & Substitutions

• Skip the black pepper if you are sensitive. Black pepper is traditional in turmeric drinks, but it is a trigger for some people with histamine intolerance, so it is optional here; if you already know it sits fine for you, add it. The tea tastes much the same without it.
• Fresh turmeric tastes cleaner, ground is easier. Fresh root gives a brighter, more peppery cup with no sediment. Ground turmeric is what most people have, and half a teaspoon is plenty for two mugs. Either one works.
• Whisk the turmeric in cold water, not hot. Ground turmeric clumps the moment it hits a simmering pot. Add it at the start, while the water is still cold, and it disperses on its own.
• No cinnamon here. Many turmeric drinks lean on cinnamon. It is a trigger for some people with histamine intolerance, so it is left out; if you already know it sits fine for you, add it. This tea leans on ginger for its edge instead.
• Want the creamy version. Follow the golden turmeric latte instead. It warms the same spices gently in coconut milk, which needs a lower heat than the boil and simmer used here.
• Maple instead of honey. Maple syrup makes this vegan and is the more neutral choice if honey does not sit well with you.

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Why This Works

Fresh ginger. A commonly tolerated aromatic that gives the tea its bite and keeps the turmeric from tasting flat. Tolerance varies, so a short simmer and a mild cup is a reasonable place to start.

Turmeric. Generally considered low histamine and long used in cooking for its color and its earthy flavor. Some people with histamine intolerance get on well with turmeric and others do not, so try a small cup first and pay attention to how you feel.

Honey. Generally well tolerated as a sweetener and it rounds off the sharp edge of both roots. Individual tolerance to sweeteners varies. Maple syrup is the swap if honey is out for you.

A short ingredient list. Four things go in the pot and you measured every one of them. When you are tracking reactions, a tea you built yourself is far easier to read back than a bagged blend.

Storage

Best in the first hour, straight from the pot. Make what you will drink now. If a pot is left, cover it, refrigerate it, and finish it within the day, rewarmed gently on the stove or poured over ice. Do not boil it a second time. Peeled ginger and fresh turmeric both keep for about three months in the freezer, sliced and bagged flat.