This Golden Milk Turmeric Smoothie makes you feel good from the inside out. With only 4 ingredients, banana, mango, kefir and turmeric, it’s easy to prepare this creamy anti-inflammatory smoothie.
Golden Milk Turmeric Smoothie
Because hello, gawwwgeous anti-inflammatory breakfast! This golden milk recipe is legit.
What is turmeric?
You may be thinking to yourself what is turmeric… well it’s the superstar of this golden milk smoothie. It’s the bright yellow spice that gives curry its color and this smoothie that gorgeous golden hue. Turmeric, the superstar in this kefir smoothie, is a bright yellow spice that acts as a powerful anti-inflammatory.
Turmeric comes from an ancient root and has been used in Indian and Chinese medicine for centuries in addition to serving as a powerful anti-inflammatory in food!
How to use turmeric?
I’ve been dying to share this turmeric smoothie recipe with you because it’s my new obsession. Or maybe we should say it’s a spice obsession because I’ve been adding turmeric to eeeerrr thing lately– from teas to oatmeal. I know right, it’s such a versatile spice.
Turmeric can be used in your favorite dishes like turmeric chicken, turmeric rice, turmeric oatmeal to drinks like turmeric tea, turmeric smoothies, turmeric lemonade, to beauty products like a turmeric face mask, turmeric toothpaste and turmeric soap. I’ve even eaten turmeric chocolate!
I totally had this convo with the hubs the other day. “Hey honey, remember that smoothie I made you the other day that you loved??”… well, the secret is out. Yep, I dashed a bit of turmeric into that yummy smoothie recipe.
Ya’ll it’s so so good. I feel like adding turmeric gives a little warm and spicy flavor that is oh so comforting.
I’m currently eating a bowl of Greek yogurt, or parfait rather (because I can’t do just yogurt), with berries, strawberries, coconut flakes, ancient grain seeds, and a sprinkle of TURMERIC and cinnamon on top.
It’s divine friends. If you don’t have turmeric in your spice rack, go buy some.
Turmeric Curcumin Nutrition Benefits
While popular google searches are for turmeric for skin, turmeric for arthritis, turmeric for teeth whitening, turmeric for colds, turmeric for joint pain. And the loads of health benefits for consuming the spice, what are the real healthy benefits of turmeric?
Here’s a little turmeric nutrition backstory 101:
-
- Nutrient content: 2 teaspoons of turmeric – 16 calories, 17% daily manganese and 10% daily iron. Also a great source of vitamin B6, dietary fiber, and potassium.
- Curcumin is the main active ingredient in turmeric and a very strong antioxidant. It fights inflammation in various ways at the molecular level and as a result inflammation is reduced throughout the body.
- Chronic, low-level inflammation is believed to play a role in the development and progression of various diseases, including: heart disease, cancer, metabolic syndrome, Alzheimer’s and various degenerative conditions.
- Curcumin not only acts as an antioxidant, neutralizing free-radicals in the body, but also boosts the activity of your body’s own antioxidant enzymes, thus further increasing your antioxidant strength.
- Curcumin boosts levels of the brain hormone BDNF. As a result, this increases the growth of new neurons and fights various degenerative processes in the brain.
Turmeric and black pepper?
Curcumin is enhanced by pipeline (bioactive compound in black pepper), but that doesn’t mean you can’t enjoy it on its own or get any health benefits. If you want even more powerful turmeric effects add a bit of black pepper to this turmeric smoothie. It’s quite tasty in a savory sweet kind of way.
How much fresh turmeric for 1 teaspoon spice?
I’d probably use 1/2- 1 inch of fresh turmeric. It really is a taste preference though, so start small and add more until you get the flavor you like!
Effective dose of turmeric?
There isn’t a clear recommendation on dosage as more research is needed. But good news is that adding the spice to your diet has been shown to reduce inflammation. Here’s a helpful article on some of the turmeric dosages in various disease related studies.
Hope you enjoy this Golden Milk Turmeric Smoothie as much as I have this week 🙂
More Turmeric Recipes?
Turmeric Oats with Cottage Cheese
Avocado Toast with Kale Sprouts
More Smoothie Recipes?
Watermelon Oatmeal Smoothie + VIDEO
P.S. – If you love smoothies as much as I do, check out my Coffee Lovers Protein Shake. High in protein, low in sugar and just enough caffeine to tackle that to do list!
Print
“Golden Milk” Turmeric Smoothie
- Prep Time: 5 mins
- Cook Time: 0 mins
- Total Time: 5 mins
- Yield: 1 smoothie 1x
Print Recipe
Pin RecipeDescription
This “Golden Milk” Turmeric Smoothie makes you feel good from the inside out. With only 4 ingredients, it’s easy to prepare this delightful smoothie. Turmeric, the superstar in this smoothie, is a bright yellow spice that acts as a powerful anti-inflammatory.
Ingredients
1 banana
1 cup frozen mango
3/4 cup plain kefir
1/2–1 teaspoon turmeric
Instructions
- Add all ingredients into the blender and pulse until smooth.
Notes
For turmeric beginners, add 1/2 teaspoon and increase depending on how bold of a flavor you like. I made mine with 3/4 teaspoon. Delish!
- Category: Smoothie
- Method: Blender
- Cuisine: American
Nutrition
- Serving Size: 1 smoothie
- Calories: 254
- Sugar: 40g
- Sodium: 92mg
- Fat: 1g
- Saturated Fat: 0g
- Carbohydrates: 55g
- Fiber: 5g
- Protein: 11g
- Cholesterol: 4mg
Keywords: turmeric smoothie, golden milk, anti-inflammatory smoothie
If you tried this recipe or any of our recipes, please leave a comment and rate the recipe. We love hearing from you! You can also tag #loveandzest on social media. To stay up-to-date, FOLLOW US on Instagram @LoveandZest, Pinterest, and Facebook.
Disclosure: This post contains Amazon affiliate links to products we believe in, which means that even though it doesn’t cost you anything extra, Love & Zest will receive a small amount of money from the sale of these items.
Hi I’m Kristina LaRue, RD (registered dietitian nutritionist), Peloton addict and mama to two active and hungry boys. On Love & Zest, you’ll find healthy-ish recipes that fuel the whole family. I’m all about veggie-filled breakfast, meal prep recipes, healthier sweets, and easy weeknight dinners made in the Instant Pot or sheet pan.
Did you make one of my recipes?? Leave a review in the comments and tag @loveandzest #loveandzest on Instagram!
If you’re a modern mama– I’d love for you to join my Facebook group A Modern Motherhood Collective!
Wow, This sounds perfect also yummy. I never try a golden milk turmeric smoothie before. But after seeing this I can’t wait to make this. Thanks for the sharing such a yummy recipe with all of us.
My husband is allergic to mangos. Will any fruit do?
Frozen banana? I think mango gives a creamy consistency. You could even do a mix of banana and pineapple if that sounds good to you!
How much fresh turmeric would you substitute for the spice, or what is the weight of 1 tsp of turmeric?
I’d probably use 1/2- 1 inch of fresh turmeric. It really is a taste preference though, so start small and add more until you get the flavor you like!
How many times a day should drink this for inflammation?
Hey Virginia– there isn’t a clear recommendation on dosage as more research is needed. But good news is that adding the spice to your diet has been shown to reduce inflammation. Check out this article for more info and studies that show effective dosage: http://www.todaysdietitian.com/newarchives/090114p56.shtml
I found your site after searching for a tumeric smoothie. This sounds perfect. Also, I was wondering if you could provide the source for the tea towel. I love the pop of color. Thanks and you definitely have a new fan.
I’m so glad you found this recipe! It’s one of my favorites too. I just checked on the towel and it’s from World Market– maybe got it last year? and THANKS!!
Thanks!
Love it!!!
Actually in India the Golden milk is served hot, and they have been doing this for centuries, so enjoy. It’s amazing either way. And thanks for a great Smoothie recipe
★★★★★
After reading this I added a little turmeric to our morning bowl of oatmeal and my husband fell in love with me all over again. Please tell me we can get the benefits of turmeric even if we heat it!
★★★★★
ooh good question! From looking at the research (which is limited), it does not appear that heat has a negative effect on turmerics beneficial qualities (some may actually say heat can enhance it’s effectiveness).
What can I substitute for the kefir??
thanks!
You an totally use greek yogurt + milk/milk substitute… or if you’re dairy free the milk sub will be fine, it just won’t be as creamy.