10 Recipes for Holistic Alternatives to Supplements

Editor

Summary of key points

As more people adopt healthy habits for long-term wellness, there’s a growing interest in natural alternatives to traditional supplements. While such supplements offer convenience and targeted nutrients, holistic alternatives provide a harmonious approach to nourishing your body, mind, and soul.

 

Most people prefer a holistic approach since it provides a wide range of essential nutrients that work together to promote absorption and utilization in the body. Furthermore, these alternatives are more sustainable and environmentally friendly than conventional supplements. As such, don’t feel shy to cancel your membership to some of the traditional lab-based supplement plans that are not working for you.

 

In this guide, we provide recipes for natural remedies and holistic alternatives that are easy and quick to prepare.

Turmeric Golden Milk

Turmeric has proven beneficial properties, including relieving pain, boosting strength and vitality, reducing inflammation, and promoting healing. You can easily make a warm and comforting drink using turmeric, milk, and other ingredients.

Turmeric golden milk has the following health benefits:

  • Reduce inflammation
  • Promote healthy sleep
  • Help in digestion
  • Heal stomach upsets
  • Boost immunity

How to make Turmeric golden milk

Ingredients:

  • 2 cups of milk (animal or plant-based)
  • 1 teaspoon turmeric
  • 1/2 teaspoon cinnamon
  • 1/8 teaspoon ginger
  • A pinch of black pepper
  • Honey or any sweetener of your choice

Steps

  • Heat the milk in a saucepan over low heat and remove it when it’s about to boil.
  • Add all your spices to the milk, including the honey.
  • Whisk to mix well, and drink while warm.

    Elderberry Syrup

    Elderberry has high antioxidant levels and is a popular remedy for treating colds and flu and boosting the immune system. It also reduces wrinkles, supports heart health, and treats acne.

    How to make elderberry syrup

    Ingredients

    • 1 cup dried elderberry
    • 4 cups of water

    Optional

    • Cinnamon
    • Ginger
    • Honey
    • Cayenne

    Steps

    • Clean your elderberries under cold water.
    • Put them in a pot, add the water, and bring them to a boil.
    • Reduce the heat and let the mixture simmer for around 30–40 minutes.
    • Mash the elderberries in the pot using a spoon or potato masher to release more juice and flavor.
    • Using a strainer, strain the mixture into a bowl, ensuring you squeeze the berries to remove all the liquid.
    • Add the optional spices and honey and mix well.
    • Pour the syrup into a clean bottle, seal it tightly, and store it in your refrigerator. Elderberry syrup can last up to 6 months if stored properly.

    Turmeric Elixir

    The ginger and turmeric combination positively affects your overall health, including reducing inflammation, nausea, and pain. It also boosts immunity, skin, and heart health.

    How to make turmeric elixir

    Ingredients

    • 1 teaspoon turmeric powder
    • 1teaspoon honey
    • 1 teaspoon ginger, grated
    • 1/2 lemon, juiced
    • 1 cup warm water

    Steps

    • Add all the ingredients to the warm water and stir well
    • Let it cool and enjoy. You can make more juice to consume daily.

    Honey Sesame Bars

    Sesame seeds are rich in vitamins and minerals, including calcium, phosphorus, magnesium, and iron. Furthermore, these seeds are known for their antioxidant and anti-inflammatory properties. Sesame seeds may lower blood pressure and cholesterol, improve bone health, and boost heart health.

    How to make honey and sesame bars

    Ingredients

    • 1 1/2 cup sesame seeds
    • 1/2 cup honey
    • Pinch of salt
    • Orange zest and juice (optional)

    Steps

    • Toast your sesame seeds until they’re brown (around 3 minutes). You can use an oven at 350 to 375 F or a frying pan over a stove.
    • Remove the seeds from the pan.
    • Place the same pan on your stove, add the honey, juice, and a pinch of salt, and bring the mixture to a boil.
    • Lower the heat and let it simmer for about 3 minutes, then turn it off.
    • Add sesame seeds and zest and mix to combine well.
    • Put parchment paper in a squired bowl, pour the mixture, and spread it evenly.
    • Let the mixture cool for 20–30 minutes, then cut into pieces.

    Moringa Tea

    Moringa has antioxidant and anti-inflammatory properties and is famous for its numerous benefits, such as enhancing sex drive, boosting moods and energy, and reducing blood pressure.

    How to make moringa tea

    Ingredients

    • 1 teaspoon moringa powder or 4-5 dead moringa leaves
    • ½ teaspoon ginger
    • 1 cup of hot water
    • Optional: honey, lemon, or other flavorings to taste

    Steps

    • Boil the water and add moringa powder, leaves, and ginger.
    • Let it boil for around 1 minute, and turn off the heat.
    • Sieve the mixture after 1-2 minutes
    • Add your sweetener and stir well. Enjoy while still warm.

    Ginger Tea

    Ginger is one spice many homes never lack due to its powerful effects on overall health, and it is also recommended for sea sickness treatment. You’ll find this spice in many recipes, with its benefits ranging from pain relief to reducing nausea, combating colds and flu, boosting metabolism, and controlling insulin levels.

    How to make ginger tea

    Ingredients

    • 1-inch ginger root
    • 1 cup hot water
    • 1 teaspoon honey
    • One small lemon

    Steps

    • Wash your ginger thoroughly and grate it without removing the rind.
    • Add the grated ginger to the hot water and steep it for about 5 minutes.
    • Squeeze the lemon juice and honey and stir well.
    • Sieve and drink it while warm.

    Ginseng Tea

    Ginseng is popular for its anti-inflammatory and antioxidant properties. It can lower cholesterol, improve brain health, boost immunity, reduce inflammation, and increase libido.

    How to make ginseng tea

    Ingredients

    • 3 – 5 grams of dried ginseng root
    • 1 cup of water
    • Honey or lemon (optional, for flavor)

    Steps

    • Wash your ginseng and cut it into small pieces
    • Add the ginseng to the hot water and let it steep for 5 minutes
    • Add your lemon or honey and mix well
    • Enjoy while still warm

    Spirulina Smoothie

    Spirulina is a good source of vitamins, minerals, and protein, while having antimicrobial, antibacterial, and antioxidant properties. It can help reduce blood pressure, inflammation, and weight. Furthermore, spirulina may also boost heart, muscle strength, and metabolism. It also boosts skin health by slowing aging and flushing out toxins.

    How to make a spirulina green smoothie

    Ingredients

    • 1 ripe banana
    • 1 tablespoon spirulina (green)
    • 1 tablespoon almond butter
    • 1 cup of milk (animal or plant-based)
    • 1 tablespoon chia seeds

    Steps

    • Put all the ingredients in a blender and blend until smooth.

     

    Ashwagandha Tea

    Ashwagandha is an adaptogen herb with various health benefits, including regulation of cortisol levels, boosting the immune system, increased energy, stress reduction, and improved overall health.

    How to make Ashwagandha tea

    Ingredients

    • 1 teaspoon ashwagandha powder or two medium-sized roots
    • 1 cup of water
    • One teaspoon of honey (optional)
    • Small lemon (optional)

    Steps

    • Boil the water and add your Ashwagandha.
    • Reduce the heat and let it simmer for around 10 minutes.
    • Strain if you have used dry roots.
    • Add your optional ingredients.

     

    Honey Water

    Honey water may sound like a typical drink, but we can’t overlook its health benefits. It has anti-inflammatory, antioxidant, and antibacterial properties and is mainly used to treat stubborn coughs. Honey water improves skin tone, helps you lose weight, reduces constipation and bloating, and improves blood circulation.

    How to make honey water

    Ingredients

    • 2 tablespoons of honey
    • 1 cup warm water
    • 1 small lemon (optional)

    Steps

    • Add the honey and squeeze the lemon juice into warm water.
    • Stir well, and drink while warm.

    Take Away

    While traditional supplements offer convenience and health benefits, they also have limitations. However, they do provide a wholesome solution that you can incorporate into your daily routine and help you nourish your body in natural ways. Using natural ingredients means a fresher, safer, and more nutritious approach to overall health and well-being.

    Editor
    Makayla is a medical expert and editor @ WholeYum.

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