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.
Estimated reading time: 5 minutes
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.
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?
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!
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)
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!125 ml kefir milk (or milk of your choice), 1 tsp grated fresh turmeric root, 1 tsp grated fresh ginger root, ½ fresh mango, a generous amount of freshly ground black pepper, 1 small banana
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.
Hi there, sure you can. Use skimmed milk (0% fat milk), which has only 5mg cholesterol in every cup.
Ginger is my favorite energy drink. Tumeric is great in rice. It’s also such good alternative treatment for pain in the body.
Well, turmeric is great in so many things, rice is just one of them.
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
Thank you, Ali, the flavours definitely come together well.
This looks like such a healthy and delicious drink. I have never had anything like that before.. think I may give it a swirl.
It sure is!