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Introduction
The practice of using turmeric and ginger for healing dates back thousands of years in Ayurvedic medicine, where these golden spices were revered for their medicinal properties. This modern smoothie adaptation brings these ancient wisdom ingredients into the 21st century, combining them with tropical fruits and scientifically-proven inflammation-fighting foods. Initially popularized during the wellness movement of the 2010s, golden milk-inspired smoothies have become a staple among health enthusiasts and those seeking natural ways to support their body's inflammatory response. Whether enjoyed as a refreshing breakfast or a post-workout recovery drink, this smoothie offers a delicious way to incorporate traditional healing ingredients into our daily routine.
Ingredients
• 2 cups frozen mango chunks
• 1 cup frozen pineapple chunks
• 1 cup full-fat coconut milk (canned)
• 1 tablespoon fresh turmeric root, peeled and grated (or 1 teaspoon ground turmeric)
• 1 tablespoon fresh ginger root, peeled and grated
• 1/4 teaspoon freshly ground black pepper
• 1 tablespoon honey (optional, for added sweetness)
• 1/2 cup cold water (adjust for desired consistency)
• 1 pinch sea salt
Step 1:
If using fresh turmeric and ginger, peel and grate them using a microplane or fine grater. Wear gloves when handling turmeric to prevent staining.
Step 2:
Add coconut milk, water, grated turmeric, grated ginger, and black pepper to the blender.
Step 3:
Add frozen mango chunks, frozen pineapple chunks, honey (if using), and sea salt.
Step 4:
Blend on high speed for 60-90 seconds until smooth and creamy. Add more water if needed to achieve desired consistency.
Q: Can I use ground turmeric instead of fresh?
A: Yes, substitute 1 tablespoon fresh turmeric with 1 teaspoon ground turmeric.
Q: Why is my smoothie separating?
A: This is normal due to the natural fiber content. Simply stir or shake before drinking.
Q: Can I meal prep this smoothie?
A: While best fresh, you can freeze individual portions of the fruits and spices in bags, then blend with liquid when ready to serve.
• Fresh turmeric can stain hands and surfaces - wear gloves when handling.
• Frozen fruit can be substituted with fresh fruit plus 1 cup ice.
• For a vegan version, replace honey with maple syrup or agave nectar.
• Light coconut milk can be used but will result in a thinner consistency.
• Black pepper significantly increases turmeric absorption.
• Store any leftover fresh turmeric root in the freezer.
• Contains tree nuts (coconut).
Serve immediately in chilled glasses. Garnish with a sprinkle of ground turmeric if desired.
Best consumed immediately. Can be stored in an airtight container in the refrigerator for up to 24 hours. Shake or stir well before drinking if separated.
Prepare and measure all ingredients before starting. If using fresh turmeric and ginger, peel and grate them first.
- Use frozen fruit for the best thick, creamy texture
- Don't skip the black pepper - it enhances turmeric absorption
- If smoothie is too thick, add water gradually while blending
For a protein boost, add 1 scoop vanilla protein powder. For a green version, add 1 cup spinach. For a thicker smoothie bowl version, reduce liquid and top with granola and fresh fruit.
Serve with a slice of whole grain toast with almond butter for a complete breakfast.
Available year-round using frozen fruit; best with fresh ingredients in summer
Contains tree nuts (coconut). Free from dairy, gluten, eggs, soy, peanuts, fish, and shellfish.
