7 healthy shots you need to try

It’s no secret that most of us want a quick fix for our health. But instead of reaching for a dubious "miracle cure" your great-aunt swears by, why not try something that actually works?

Small in size but big in benefits, healthy shots are packed with nutrients that'll give you a wellness boost faster than you can say "kale smoothie".

What are healthy shots?

Healthy shots are the espresso of the fitness world. They’re concentrated, powerful, and designed to give you a quick hit of goodness. These little liquid powerhouses are typically made from a blend of fruits, vegetables, and other nutrient-rich ingredients.

They're not meant to replace your meals (sorry, shot-only diets aren't a thing), but they can complement a balanced diet and give you an extra boost for a health kick.

The science behind the shot

Recent studies have shown that certain ingredients in wellness shots offer significant health benefits. For example, a 2024 study found that matcha can enhance emotional perception and sleep quality in older adults. Meanwhile, a 2023 study linked it to improved reaction times in healthy individuals.

Similarly, turmeric has demonstrated powerful antioxidant and anti-inflammatory properties. This research highlighted the spice’s ability to reduce inflammatory markers and improve antioxidant activity.

DIY healthy shots: your kitchen, your rules

The best part of making healthy beverages, like wellness shots, is you don't need a fancy juicer or a degree in mixology to make these at home. All you need is:

• a blender
• a fine mesh strainer or cheesecloth
• five to seven shot glasses or airtight bottles for storage
• fresh ingredients, and
• an eagerness to experiment.

Plus, making your own means you can control what goes in – no hidden nasties or unpronounceable additives.

Storage tips - store your shots in airtight containers in your fridge for up to five days.  For longer storage, freeze in ice cube trays and thaw when you get a craving.

7 of our favourite healthy shot recipes

1. The ginger zinger  

Ingredients:

• 1 cup fresh ginger (chopped) 
• ½ cup lemon juice 
• 1-2 pinches cayenne pepper 
• ½ cup water 

Instructions:

1. Blend ginger and water until smooth. 
2. Strain through a fine mesh sieve into a bowl. 
3. Mix in lemon juice and cayenne pepper. 
4. Then, drink up! Or store in small bottles in the fridge for up to a week.

2. Turmeric sunshine

Ingredients: 

• 1 cup turmeric root (peeled and chopped) 
• ½ cup coconut water 
• ½ cup lemon juice 
• Pinch of black pepper

Instructions:

1. Blend turmeric with coconut water until smooth. 
2. Strain through a fine mesh sieve into a bowl
3. Mix in lemon juice and black pepper. 
4. Pour into shot glasses and enjoy.

3. Beetroot boost

Ingredients:

• 2 medium raw beetroots (peeled and chopped)
• 1 apple (cored and chopped)
• 2 tbsp of lemon juice

Instructions:

1. Blend beetroots with apple and lemon juice until smooth. 
2. Strain through a nut milk bag or cheesecloth. 
3. Serve chilled in a shot glass.

4. Green goodies

Ingredients: 

• 1 cup spinach (fresh) 
• 1 celery stalk (chopped) 
• 1 green apple (cored and chopped) 
• ½ tsp matcha powder

Instructions:    

1. Blend all ingredients with a splash of water until smooth. 
2. Strain if desired, then pour into shot glasses.

5. Charcoal detox

Ingredients: 

• 1 tbsp activated charcoal powder  
• 3 tbsp of lemon juice
• ½ cup filtered water  

Instructions:

1. Mix activated charcoal with lemon juice and water until combined.  
2. Pour into shot glasses and stir before drinking.

6. Cayenne kick 

Ingredients: 

• ½ cup of lemon juice  
• 1 tsp cayenne pepper  
• ½ cup honey  
• 1 tbsp apple cider vinegar

Instructions:  

1. Mix all ingredients in a bowl until well combined.  
2. Pour into a shot glass, or store in a small bottle for later use.

7. Probiotic power  

Ingredients: 

• 1 cup kefir  
• ½ cup blueberries (fresh or frozen)  
• Dash of cinnamon  

 Instructions:

1. Blend kefir with blueberries and cinnamon until smooth.  
2. Serve immediately in a shot glass or pour the drink into a small bottle and store it in your fridge for later.

Did you know that these shots can be a great addition to supporting a healthy microbiome? Check out our article on 5 ways to support a healthy microbiome for more tips.

How to include healthy beverages into your routine

Timing is key when it comes to wellness shots. Here's a quick guide:

Morning: start your day with a ginger or turmeric shot to kickstart your metabolism.

Pre-workout: try the beetroot boost about 30 minutes before exercise for a natural energy hit.

Post-workout: the probiotic power shot can aid in recovery and support gut health.

Before bed: skip the caffeinated options and go for a calming shot like the charcoal detox.

As for frequency, it's best to start with two to three shots per week and see how your body responds. Remember, these shots are concentrated, so a little goes a long way!

For those days when you don't have time to whip up a shot, why not try one of our summer smoothie recipes a try? They're like the laid-back cousins of healthy shots.

Customise your shot

Feel free to tweak these recipes to suit your taste or health needs. If you're watching your sugar intake, reduce or skip the honey. If you're looking for an extra antioxidant boost, add a handful of berries to any recipe. The key is to experiment and find what works best for you.

A gentle reminder

While these shots pack a powerful punch of nutrients, they're not a magic cure-all. They should complement a balanced diet and regular exercise, not replace them.

Also, if you have any health conditions or are taking medications, chat with your GP before adding wellness shots to your routine. Some ingredients (like activated charcoal) can interact with certain meds.

For a holistic approach to your health and fitness, why not chat with one of our Personal Trainers? They can help you create a tailored plan that includes nutrition, exercise, and maybe even a cheeky healthy shot or two.