Flu Shot Immunity Juice

The 5-minute shot that gets us through winter

Every winter, my kitchen bench ends up buried under a mammoth bag of grapefruit, courtesy of Tony and his fruit-growing Croatian roots – and a fair chunk of it goes straight into this juice. With four kids under 11 in this house, cold season isn’t really a question of if – it’s who’s bringing it home first, and how many of the rest of us catch it after. Here’s my naturopath soapbox: the toolkit works best when you reach for it early, not once you’re already flat on the couch with a box of tissues. This little juice shot has earned its permanent spot in that toolkit, made on repeat every single winter for years now, alongside my Cold & Flu Busting Smoothie.

As a registered Nutritionist and Naturopath, I love this one for the numbers alone: one serving delivers a hefty 310mg of vitamin C, more than four times the average daily requirement, from orange, grapefruit, lemon and parsley, with turmeric, ginger and garlic rounding it out.

For a double dose of immune support, pair it with my Cold & Flu Busting Smoothie – between the two, we make it through most winters unscathed.

How to make this Flu Shot Immunity Juice

What you’ll need

• Orange, grapefruit & lemon. The vitamin C powerhouses of this juice – oranges alone pack 53mg per 100g (one medium orange covers around 170% of your daily need), lemon matches it, and grapefruit isn’t far behind, all with a much lighter sugar and calorie load than most fruit juices.
• Turmeric. A well-known anti-inflammatory and antioxidant, and known to support the body’s natural detox processes. I use fresh root here, but ½-1 tsp of turmeric powder works as a swap.
• Ginger. Another anti-inflammatory, and known to support healthy circulation.
• Garlic & oregano. Two everyday kitchen staples, both rich in antioxidants. Go lighter on the garlic if you find the flavour strong.
• Parsley. A genuine vitamin C standout – 100g contains around 133mg, more than double what you’d get from the same weight of orange – plus it’s rich in chlorophyll, which supports that liver and blood cleansing effect.

Kitchen notes

• When to take it. Anytime you feel a cold or flu creeping on – I keep a batch in the fridge through the coldest months and take a shot most mornings.
• No juicer? No problem. I make mine in a blender rather than a juicer (mine went to my dad years ago) – it’s faster, easier to clean up, and you get bonus fibre from the pulp. It still pours out thin, more juice than smoothie.
• Want an extra vitamin C hit? Stir in a teaspoon of Kakadu plum or camu powder if you have it – both are among the highest whole-food vitamin C sources around.

Serving & storage

Enjoy this straight up as a shot, first thing in the morning or whenever you feel a cold coming on. Keeps well in an airtight jar in the fridge for 2-3 days – give it a good shake before serving, as it can separate.

For more ways to keep your family well this winter, try my Flu Busting Smoothie, Get Your Greens Soup or Carrot Vitamin C Juice next.

V GF NF SF

Flu Shot Immunity Juice

These punchy little immune-supportive shots blend orange, grapefruit, lemon, ginger, turmeric, garlic, oregano and parsley into a zesty swig in just five minutes – no juicer needed. They've got proper kick, are packed with vitamin C and antioxidants, and are an annual winter ritual in our house.

5 from 6 votes

AuthorBuffy Ellen Gill

Servings 2

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Prep Time 5 minutes mins

Total Time 5 minutes mins

Ingredients

• 1 orange
• ½ grapefruit
• ¼ lemon
• 1 cm turmeric root
• 1 cm ginger root
• ½ clove garlic
• 1 sprig oregano
• 1 sprig parsley
• ½ c water

Instructions

• Blend all ingredients for 1 minute until smooth, top with extra turmeric powder if desired then serve. Keep leftovers in a bottle in the fridge for up to 3 days.

Equipment

• Blender

Recipe Notes

• Subs. No fresh turmeric? Swap in ½-1 tsp turmeric powder instead.
• Extra vitamin C boost. Stir through a teaspoon of gubinge or camu powder if you have it.
• Storage. Keeps in a glass bottle in the fridge for 2-3 days; shake well before drinking as it will separate.

Nutrition Disclaimer

As a Registered Naturopath and Nutritionist, I create nutritionally-balanced recipes using whole food ingredients designed to support optimal health and wellbeing. While I encourage an intuitive approach to eating, I also recognise the value of understanding calories and macronutrients as tools to build awareness around your intake. This awareness can be helpful in aligning your nutrition with your personal health goals.

Please note: all nutritional information provided is an estimate only. Variations will occur depending on the specific brands used, recipe adjustments, and portion sizes consumed. If you have individual dietary needs or health conditions, I recommend booking a personalised consultation for tailored advice.

Nutrition

Calories: 107kcalCarbohydrates: 25gProtein: 2gSodium: 50mgPotassium: 469mgFiber: 6gSugar: 16gVitamin A: 10485IUVitamin C: 310.4mgCalcium: 88mgIron: 0.6mg

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