Introduction
The marriage of turmeric and ginger in healing beverages traces back thousands of years in Ayurvedic medicine, where they were revered for their immune-boosting and anti-inflammatory properties. This modern smoothie adaptation takes inspiration from the traditional Indian golden milk (haldi doodh) but transforms it into a refreshing morning beverage. In recent years, as wellness enthusiasts have embraced ancient healing ingredients, this combination has gained popularity in contemporary cuisine, offering a delicious way to incorporate these powerful spices into our daily routine. The addition of black pepper, while seemingly unusual in a smoothie, is actually a traditional pairing with turmeric that increases its bioavailability significantly.
Ingredients
• 1 ripe banana, peeled and frozen
• 1 cup unsweetened almond milk or oat milk
• 1/2 cup frozen mango chunks
• 1 tablespoon raw honey (or maple syrup for vegan option)
• 1 inch fresh ginger root, peeled and roughly chopped
• 1 inch fresh turmeric root (or 1 teaspoon ground turmeric)
• 1/4 teaspoon freshly ground black pepper
• 1/2 teaspoon ground cinnamon
• 1 tablespoon chia seeds (optional)
• 1/2 cup ice cubes
Step 1:
Add almond milk or oat milk to the blender first to ensure smooth blending
Step 2:
Add frozen banana, mango chunks, honey, peeled ginger, turmeric, black pepper, and cinnamon
Step 3:
If using, add chia seeds and ice cubes
Step 4:
Blend on high speed for 1-2 minutes until smooth and creamy, stopping to scrape down sides if needed
Step 5:
Taste and adjust sweetness if desired, blending briefly to incorporate any additions
Q: Can I use ground turmeric instead of fresh?
A: Yes, substitute 1 teaspoon ground turmeric for 1 inch fresh turmeric root
Q: Why is black pepper included?
A: Black pepper contains piperine which enhances turmeric absorption by up to 2000%
Q: Can I make this ahead of time?
A: Best consumed immediately but can be stored for up to 24 hours in the refrigerator
• For best results, use frozen banana and mango for a thicker consistency.
• Fresh turmeric root is preferred, but ground turmeric works well too.
• Black pepper increases turmeric absorption by up to 2000%.
• Store fresh turmeric and ginger root in the freezer to extend shelf life.
• For a protein boost, add 1 scoop of vanilla protein powder.
• Suitable for vegetarian diets; use maple syrup instead of honey for vegan option.
• Contains anti-inflammatory properties from turmeric and ginger.
Serve immediately in a tall glass. Optionally garnish with a sprinkle of cinnamon or turmeric powder
Best consumed immediately. Can be stored in an airtight container in the refrigerator for up to 24 hours, though separation may occur. Shake well before drinking
Prepare and freeze banana chunks in advance for quick assembly. Keep fresh ginger and turmeric peeled and frozen for easy use
- Add liquid ingredients first for smoother blending
- Use frozen fruits for a thicker consistency without diluting with ice
- Don't skip the black pepper as it enhances turmeric absorption
For a tropical twist, add 1/4 cup coconut milk and reduce plant milk accordingly. For extra protein, add a scoop of vanilla protein powder
Pair with a slice of whole grain toast with almond butter for a complete breakfast
Available year-round using frozen fruits; best with fresh turmeric and ginger in fall/winter
Contains tree nuts (almond milk - if used). For nut-free version, use oat milk. May contain traces of allergens based on protein powder choice if added
