Ginger Turmeric Smoothie (Golden Milk Smoothie)

Turmeric Ginger Smoothie recipe, or Golden Milk Smoothie. Refreshing, filling, and so very good for you!
Ginger Turmeric Smoothie
Ginger Turmeric Smoothie

Estimated reading time: 6 minutes

A super speedy and good-for-you recipe today in the form of this Ginger Turmeric Smoothie. I also sometimes call it Golden Milk Smoothie, as turmeric with milk is also called golden milk. Make it vegan golden milk smoothie with non dairy milk. 

Here you go, James, you only had to wait 3 weeks!

I am rather addicted to this Ginger Turmeric Smoothie, and make variations of it throughout the week. I stick with the ginger and turmeric theme (because I love them both) and vary the liquid, as well as the other fruit in there. However, the combination I give you today, is my favourite: turmeric, ginger, mango, banana, kefir milk and a dash of black pepper, to increase the viability of the turmeric.

It’s super creamy, from whatever milk you happen to use, and from the banana. It’s zingy and a touch spicy, from the ginger and black pepper. And finally, it’s naturally sweet, from the turmeric, ginger, banana and mango.

If you don’t have kefir milk, that is not a problem. Just use whatever regular milk you fancy, whether it’s cow’s milk, soya, almond, coconut, et al. I have been culturing my own kefir milk for a while now, so always have some handy. You can easily get kefir milk in large supermarkets.

Fresh Turmeric and Ginger
Fresh Turmeric and Ginger

What is Kefir?

I’ll have to do a proper post on it soon, I’ve had the photos all ready since last summer! Kefir is a fermented product typically made with cow, goat or sheep milk. But it can also be made with non dairy milk. And, you can also make water or kefir juice. All you need to do this at home, is to source out a supplier for the kefir grains. Here in the UK, we have so many Ebay sellers specialising in fermented products like kefir, sourdough and kombucha, so it’s easy for us. Look out for my post on Kefir.

Why this Ginger Turmeric Smoothie is good for you

Turmeric, as you have probably heard, is a wonder root. The West has only in recent times caught on to its benefits, something Asians have known for ages; turmeric has long been used in Ayurvedic medicine.

So, without getting too technical, I’ve summarised the benefits of our Ginger Turmeric Smoothie below.

Turmeric

You can read more about turmeric here. The curcumin in turmeric is responsible for much of its potency. Turmeric is believed to be anti inflammatory, is an anti depressant, and a powerful antioxidant, neutralising free radicals in our body.

Ginger

It is another powerful root that’s good for you. Gingerol is the main compound in ginger, and is responsible for much of its medicinal properties. It has powerful anti-inflammatory and antioxidant effects, and, as many of us have probably heard, is good for digestion and prevents nausea. Not that it ever helped during my 4 pregnancies!

Mango

With antioxidants like quercetin, isoquercitrin, astragalin and fisetin is also a powerhouse of goodness. Haven’t we been told enough that any red and orange fruit and vegetables are super good?

Turmeric Ginger Smoothie

Banana

The humble banana, where do I even start? Rich in potassium and low in sodium, it has been officially recognised by the FDA as being able to lower blood pressure. Bananas are extremely beneficial to all forms of minor digestive ailments. I have a banana a day, whether in a smoothie or, as is.

Black Pepper

Black pepper is good in its own right, with antibacterial properties. However, I use it here and elsewhere as a support to the tumeric. Pipperine, a black pepper alkaloid, increases the bioavailability of turmeric, by, apparently, as much as 2000%! What this means is that if you add a little black pepper everytime you consume turmeric, you’ll be increasing the absorption of the turmeric and all its goodness by your body!

Kefir Milk

1 small cup of kefir milk contains more probiotic strains (about 35-40) than in probiotic yoghurt or drink. Kefir is also rich in vitamins A, B2, B12, D and K.

Are you convinced yet? And if you really, really don’t care about how good this smoothie is for you, then all I can say is: it also looks good and is yummy!

Are you a fan of smoothies? What are your favourites? Let me know with a comment below.

Now, let’s get our aprons on!

And if you fancy more smoothie recipes, you’ll find them on this Drinks Page, where you’ll see recipes like:

If you like the recipe and article, don’t forget to leave me a comment and that all important, 5-star rating! Thank you!

And if you make the recipe, share it on any platform and tag me @azlinbloor, and hashtag it #linsfood.

Lin xx

Ginger Turmeric Smoothie (Golden Milk Smoothie)

Turmeric Ginger Smoothie recipe, or Golden Milk Smoothie. Refreshing, filling, and so very good for you!
5 from 35 votes
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Course: Drinks
Cuisine: International
Keyword: ginger, smoothies, turmeric
Prep Time: 10 minutes
Total Time: 10 minutes
Servings: 1
Calories: 239kcal
Author: Azlin Bloor

Ingredients

  • 125 ml kefir milk (or milk of your choice)
  • 1 tsp grated fresh turmeric root OR ½ tsp ground turmeric powder
  • 1 tsp grated fresh ginger root OR ½ tsp ground ginger powder
  • ½ fresh mango OR 1 handful frozen
  • 1 small banana
  • a generous amount of freshly ground black pepper large pinch

Instructions

  • Place everything into a blender and blend to a smooth drink. Drink up!

Notes

Grating the turmeric and ginger first, allows them to blend better.

Nutrition

Calories: 239kcal | Carbohydrates: 46g | Protein: 6g | Fat: 5g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Cholesterol: 16mg | Sodium: 68mg | Potassium: 594mg | Fiber: 5g | Sugar: 33g | Vitamin A: 1441IU | Vitamin C: 47mg | Calcium: 177mg | Iron: 1mg
Did you make this recipe?Mention @azlinbloor and tag #linsfood!
Made it? Upload your photosMention @azlinbloor and tag #linsfood!

28 thoughts on “Ginger Turmeric Smoothie (Golden Milk Smoothie)”

  1. Comfort Olubunmi

    This looks like such a healthy and delicious drink. I have never had anything like that before.. think I may give it a swirl but can I get a smoothie which has no fat or cholesterol in it.

  2. What you described, about the turmeric, banana, and kefir – reminds me of one of my favorite juices on a cleanse I did. They used agave rather than honey and added some cayenne rather than black pepper and I was sort of meh about it in the beginning but by the end, it turned out to be a favorite so I know I’d love your smoothie. x

  3. This looks like such a healthy and delicious drink. I have never had anything like that before.. think I may give it a swirl.

  4. I’m scared to find out how this really tastes, but every single ingredient in it is so good for you. I’m not really a smoothie person. It would have to be a scorching day and I would have to be super hungry to try it but this definitely sounds like a real power booster!

  5. I was going to say that I think the smoothie must have been very strong. But I am guessing the banana would cut away some of that sharpness. I am very curious about the taste but I am sure it would be very good for me.

    1. It is quite strong from the turmeric, ginger and black pepper, but yes, the rest of the ingredients add to make it a creamy and sweet concoction.

  6. This looks delicious. I wouldn’t have thought the mango and banana. I’m going to have to try this version. Thanks for sharing!

  7. Lauren Ashley

    Oh, I am badly craving for this. This is so good, this will be a huge hit!This is my kind of weekend treat.

  8. Great article! My husband and I have been talking about turmeric a lot lately and I will have to show him this article. It sounds delicious. I didn’t know that pepper will increase the viability of turmeric; and I’m sure that adds a nice spiciness to the sweet recipe. Another thing I liked about your article is that you spelled out the benefits of each ingredient. Thanks for the recipe, I’m printing this and will make it soon.

  9. This looks absolutely delicious and healthy one. I liked everything about this recipe. I liked the idea that you have used black pepper, ginger and fruits. TFS dear.

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