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If you've found this page, you might be sick, I'm sorry! Thankfully you've stumbled onto the right link and I'm here to save the day with a sore throat relief smoothie. With ingredients that are chock full of natural healing properties, you'll be feeling better in no time.
As a disclaimer, I am totally not a doctor, just a natural-minded momma who loves home remedies and healing with herbs. Consult with your doctor as you feel necessary!
Home Remedy: Sore Throat Relief Smoothie
Is there anything worse than a sore throat? I have to admit that is my least favorite symptom of illness. It's hard to enjoy my morning coffee, tough to swallow, and just so...irritating in general. There are some over the counter medications you could take to remedy a sore throat, but if you're like me, you prefer to do the things the natural way. (I make PMS Relief Smoothies, too!)
Relieving a painful, inflammed throat can be done through items you might already have in your kitchen - Real food ingredients and herbs!
Herbs & Ingredients for Soothing a Sore Throat
If you don't already have turmeric and ginger in your spice cabinet, I urge you to purchase some (and not just for this smoothie! They are both useful for so many ailments.) My spice drawer essentially doubles as a medicine cabinet. Turmeric is a natural anti-inflammatory and ginger will help soothe aches and pains, which is why they are both great for remedying a sore throat.
Fresh sage is also a wonderful herb to add to this smoothie remedy because of it's medicinal properties. Studies have shown it is antibacterial and anti-inflammatory.
This smoothie is luxurious and cold because of the frozen bananas and feels so wonderful on your throat as you sip it. In addition to getting some relief, you'll be getting some healthy food into your system. Eating and staying hydrated can be such a struggle while you're sick.
Lemon "juice will help shrink swollen throat tissue and create a hostile (acidic) environment for viruses and bacteria" (source). What more could you ask for?
Sore Throat Relief Smoothie Recipe
Told you this smoothie is jam-packed with nutritious goodness! Now that you are well versed in why exactly each of these ingredients are in this smoothie, let's get onto the actual recipe. No worries - it's extremely simple to make as most smoothies are. I wouldn't make you jump through hoops while you're sick.
(Psst: If you're making this smoothie right now and don't have frozen bananas, no worries, just use fresh bananas and throw a handful of ice in there.)
Ingredients
- 2 frozen bananas
- 1 cup almond milk - - or any non-dairy milk
- 2 tablespoons lemon juice
- ½ teaspoon turmeric
- ½ teaspoon ginger
- 3-4 leaves sage
- 1.5 tablespoons maple syrup - optional for sweetness
Instructions
- Blend together all of the ingredients until smooth. This recipe makes one large glass or two small glasses (drink one now, and put the second in the fridge for sore throat relief later!)
Grace says
Yummy! I was hesitant because of gingers and sage but it was amazing. Used soy milk and lime as substitute for almond milk & lemon. Also turmeric powder from my country (powdered as beverage, not the one used for cooking)
Kimberly says
So good! I had mine warm. Heated the milk and used fresh bananas. I even added a couple handfuls of fresh baby spinach to get in some veggies.
Mallory says
OMG This was seriously amazing it worked sooo well thank you!
Lynn Sargent says
This was do refreshing with a soar throat. I had no sage so left it out but still yummy. Thanks!
Lauren D says
This was so delicious- I added a chunk of fresh turmeric and it was delightful and earthy. Highly recommend! Thanks so much..
Barb says
Can I use honey instead of maple syrup?
Karissa says
Sure.
Christina says
Wow! I love this. So refreshing. Soothes my sore throat right away. Thank you.
Kallee says
Is there a substitute that could be used in place of the sage? Unfortunately, I am allergic to sage, but would love the extra antibacterial and anti-inflammatory properties.
Karissa says
Perhaps a little oregano? Too much might be overpowering though.
Shaley says
This was just what I needed!! Taste is sooo good! U didn’t have sage on hand but substituted for oregano
Shefali Arora says
Will yogurt work as a substitute for milk/
Karissa says
Sure, you might need to add some water if it comes out a bit too thick.
Grace says
Can you leave out the turmeric?
Karissa says
Sure.
Carolynne says
Just made this and got two large glasses plus a jug full! Awaiting in the fridge. I don't have any sage in so omitted that. But used my lactose free milk. Expecting baby next week and full of a cold so hoping the tumeric and ginger will be a great natural aid x
Richelle Walker says
For people out of milk, is orange or pinapple juice a good alternative?
Karissa says
I'd be worried that too much acid would hurt your throat depending on how sore it is. Pineapple would be better out of the two.
Kati says
I’m feeling so icky with a cold and a bad sore throat. I am 8 months pregnant so no
cold medicine for me! I’m so glad I found this soothing recipe! It’s so yummy.
Hatala says
Is turmeric needed and can I use water instead of almond milk??
Karissa says
You'll still get the health benefits from the other ingredients. And yes, you can use water!
Chris says
I just happened upon this tonight and have been dealing with a sore throat for several days now. I had fresh sage leftover from roasting our Thanksgiving turkey, so I decided to give it a shot. So pleased! Really helped a lot with my pain! Thank you so much!
Karissa says
That's great!
Camille says
Thanks for the great recipe! I love almond milk, sadly I just ran out and I do have some whole milk would that work? Or is dairy really bad for you when you are sick? Thanks!
Karissa says
Hey, Camille! The research on dairy being bad while sick is pretty back and forth. Some say it produces more mucus, some say it doesn't. But if you think it'll work for you or don't have an issue with mucus, it'll likely be fine!
Beth says
Would a little bit of sage (like the kitchen spice) work the same as sage leaf? Or are those totally different things?
I LOVE that I can make this with what I have in my kitchen, which is so helpful when you're not feeling well in the moment and want a natural remedy without needing to order special ingredients.
Karissa says
That'll work - The kitchen spice is the same thing! It just may not have as much healing "oomph" to it as fresh sage. 🙂