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?
More Smoothie Recipes?
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
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.
1 cup frozen mango
3/4 cup plain kefir
1/2–1 teaspoon turmeric
- Add all ingredients into the blender and pulse until smooth.
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
- 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
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Hi I’m Kristina LaRue, registered dietitian and millennial mom of two active and hungry boys. Here on Love & Zest, you’ll find (mostly) healthy recipes to fuel the whole family and real life stories of modern motherhood. I’m all about veggie-filled breakfast meal prep recipes, healthier sweets, and easy weeknight dinners made in the Instant Pot or sheet pan.
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