This golden Turmeric Smoothie is packed with powerful anti inflammatory ingredients – ginger, turmeric, and coconut milk. This is the tastiest way to feed a cold and boost your immunity, but is good at fending off and even reversing many health issues.
I always think of cold season as only being relevant in temperate climates, where it gets cold. But here we are in Malaysia, the tropics, and colds are spreading just as quickly as back home.
Xander and lots of his little friends from our play ground all have colds, and now I have one too.
Smoothies and green juices to the rescue!
Lots of produce, fruit and veggies both, are so important to optimal health and immunity. I try to load up on these things daily (even my chili and my rice recipes are packed with extra vegetables!).
And when illness hits, I double down. The low carb movement has so many people afraid to eat fruit, but the fiber and nutrients in fruit are more than worth the sugar content. They are far from being empty calories.
This 24 Carat Gold Smoothie packs in 173% of your daily Vitamin C requirement — which aids the immune system — and 8 grams of fiber — which is 1/3 of your daily requirement. All at breakfast. Or your mid-afternoon snack. Or dessert (I can’t be the only one who thinks smoothies are dessert worthy!).
The Buzz on Turmeric
Studies claim turmeric is more powerful than some prescription drugs at treating and even reversing diseases. It’s main compound, curcumin, has been found a powerful treatment for a wide range of illnesses- from depression, to irritable bowels, to arthritis and diabetes. It’s also a powerful pain reliever, and has proven effective in reversing cancer.
It’s super tasty mixed into curries, smoothies, and marinades, so it’s easy to work into your diet. If you make only 1 small change in your diet this year, I recommend finding ways to incorporate turmeric daily.
Both powdered spices and the fresh variety work, but if you can find fresh turmeric, it has the most active compounds.
Tips for 24 Carat Gold Smoothie
- Start with a small amount of ginger and turmeric, and then add more to taste. When I first starting mixing turmeric into juices and smoothies, I used way too much and was really put off. A little bit goes a long way! Plus, after you get used to the taste, you can start adding more.
- Increase the Protein: Add some of your favorite unflavored, clean protein powder. I love Bichem Natural Whey Protein Isolate. It’s grassfed, high quality, and tastes great.
- For the Family: This is a great family-friendly smoothie. I sneak in some greens using frozen zucchini, which doesn’t add a green color so is easy to hide. I made my son’s first smoothie using a smaller amount of turmeric and ginger, but he was drinking mine that was pretty spicy, so now I make his the same as mine.
- 1 banana quartered and frozen
- 1 mandarin orange seedless, peeled, frozen
- 1/2 cup mango frozen
- 1/2 cup zucchini fresh or frozen, chopped
- 1/2 cup water
- 1/4 cup coconut milk (full fat, canned)
- 2-3 ice cubes
- 1/4 teaspoon turmeric
- 1/4 teaspoon ginger powder *some ginger powders are very hot - use 1/8 t
- unflavored protein powder optional
- Add all smoothie ingredients, except ginger and turmeric, to a blender. I used a standard (not high speed) blender for this, and the orange blended just fine whole!
- After all ingredients are smooth, add turmeric and ginger. I've made this with both powdered spices and fresh, and I prefer powdered turmeric and fresh ginger. Fresh turmeric is the most powerful, but I don't like the strong taste in smoothies. It's possible that adding a touch of maple syrup or honey would help mellow the taste if you'd like to use fresh for the health benefits.
Other Anti Inflammatory Turmeric Recipes:
- Turmeric Golden Milk Tropical Smoothie, by Cotter Crunch
- Turmeric and Coconut Butternut Squash Bisque, by Emily Kyle Nutrition
- Lightened up Chicken Tikka Masala with Turmeric Cauliflower Rice, by Vitamin Sunshine
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Robyn Gleason says
Wow, what a great idea, Michelle! Love the flavours in this yummy smoothie and I’m always looking for ways to include turmeric in my diet. How I wish I could grow a mango tree! lol
Oh, a mango tree would be amazing! But you have COSTCO! I love their bags of frozen mango.
Robyn Gleason says
PS. Thanks for the shout out! Sharing 🙂
Emily Kyle says
This looks absolutely stunning! Thank you so much for linking to my Turmeric Bisque, I am so glad we share such a love for this super spice! Pinning for later <3
Thanks Emily– really enjoyed looking at your blog yesterday and have it bookmarked to explore more. Great to “meet” you!
This smoothie looks so good. Lately I have been on smoothie kick and just today I made myself a mango smoothie!! Wishing I had remembered to add turmeric in there too! Totally doing it next time 🙂
It’s such an easy way to incorporate that powerful little spice!
Vicky @ Avocado Pesto says
Hope you and your family are feeling better! This smoothie should have you up on your feet in no time. Love that you used fresh turmeric — I’ve never made anything with fresh turmeric before!
I honestly don’t love fresh turmeric as much as the powder– but I know it’s better for me. The first time I bought it, I thought it was just some variety of ginger and I used as much of it as I would have ginger. It stained my pots, my hands, my cutting boards, bright yellow! It’s very strong.
The colour of this is amazing – one of the great things about using turmeric. This would definitely fight off colds.
Wow look at the colour of that. Ive ad tumeric lattes but never tumeric in a smoothie!
Shashi at RunninSrilankan says
I love using turmeric in curries and stews and soups but rarely do I use it in smoothies and yours looks so darn delicious – loving the combo of mango and OJ with turmeric! Thanks so much for the inspiration!
Julia @ HappyFoods Tube says
Great smoothie. Will give it a go! Thanks for the inspiration! 🙂
This looks so refreshing and delicious ! Adding to my smoothie repertoire.
I love using whole oranges in my smoothies– so my sweetness and tang, plus so much healthier than using juice! I hope you enjoy this.
The Food Hunter says
Your photos are beautiful and I love this smoothie
Heather | All Roads Lead to the Kitchen says
I’m all over any way to get more turmeric into my system! I love how beautifully sunny this smoothie is – what a perfect way to start the day!
Bintu - Recipes From A Pantry says
This smoothie looks so healthy and delicious and turmeric is packed full of anti-oxidants