PaleoAnti-inflammatory boosting Tropical Turmeric Golden Milk Smoothie! A paleo and vegan friendly smoothie packed with the mega nutrients from turmeric tea golden milk and tropical fruit combined! Packed with fiber, healthy fats, and a whole lotta nourishment!
Well well well… guess what’s trending? Um, yes. Turmeric Golden Milk. And it’s about time! We have used turmeric tea “golden” milk and turmeric lemonade in recipes and vegan smoothies for years, due to the amazing anti-inflammatory benefits. It was our go to for recovery after my husband’s hard training weeks, racing, etc. But I’m guessing some celebrity used it in a “detox” and now the whole world is golden milk obsessed. Haha, okay maybe I’m exaggerating. I wish I could take credit for it’s new trending fame, I can’t. Darn!
Regardless of turmeric tea golden milk being trendy, it really does deserve some recognition for its super duper healthy benefits.
HOW TO MAKE Turmeric GOLDEN MILK SMOOTHIES (1 MIN):
Ahem… oh golden milk. I love thee. Let me count the ways.
You are:
- GOLDEN (as in A STAR) –> because Curcumin is the main active ingredient in turmeric. It has UNREAL anti-inflammatory effects and can help reduce chronic inflammation in the body/muscles.
- An amazing ANTIOXIDANT and can help fight against oxidative stress in the body (which is needed during summer due to sun exposure, travel, etc.)
- BRAIN BOOSTING – Curcumin is believed to boost levels of the brain hormone BDNF. This hormone helps decrease age-related brain function and brain degenerative diseases. (source)
- BLOOD SUGAR REGULATING – Curcumin reduces the activity of certain liver enzymes that release sugar into the bloodstream. But at the same time curcumin also will activate enzymes that store sugar as glycogen. So really, it’s all about improving the insulin receptor when sugar is released.
- CANCER FIGHTING – Yes, all these health perks and more can reduce your chances of disease. Love love love that.
Okay so we know Turmeric is amazing but why Turmeric tea Golden milk? Well, it’s because in order to get more “bang for your buck” from turmeric, the curcumin needs to be EXTRACTED. Which is what happens when you steep the turmeric Spice in a tea with “milk” Hence the golden MILK! Oh and the black pepper added is what helps you really absorb the curcumin. I know, so much thoughts here. But that’s why you have me. To explain the KEY points and then give you a tasty tropical turmeric milk vegan smoothie to follow up with it. Right?
Yea I’m loving all tropical smoothies I’m hoping this type of tropical golden vegan smoothie will become trendy. It’s possible, right?
It’s made with banana (potassium), papaya (digestive enzyme support), coconut milk, frozen mango, and of course the turmeric and black pepper to make it golden and powerful to boot!
Plus all you need to do is just BREW and BLEND!
Make ahead tip!
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Tropical Turmeric Golden Milk Smoothie
- Prep Time: 5 min
- Cook Time: 5 min
- Total Time: 10
- Yield: 2 1x
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Tropical Turmeric Golden Milk Vegan Smoothie {Anti-inflammatory Booster}
Ingredients
To brew the Golden Milk:
- 16 to 18 ounces (2 + Cups) Coconut or Almond Milk (plain and unsweetened)
- 1 tsp ground Turmeric
- Pinch of black pepper
- 1/2 tsp ground ginger
- 2 tsp to 1 tbsp agave or maple syrup or honey
Ingredients to add for Smoothie:
- brewed golden milk (above)
- 1 banana (fresh or frozen)
- 2 cups diced papaya or pineapple (about 2 cups. Fresh or Frozen).
- 2/3 cup to 1 cup frozen or fresh mango
- Optional add ins – protein powder, chia seed, flax, etc.
Instructions
- First brew the golden milk.
- Combine all your ingredients (the first 5 from the golden milk list) in a small sauce pan or stock pot. Bring to a quick boil the reduce to low and simmer for 5 minutes. Whisk all together until blended.
- Remove and let cool.
- Once cooled, combine your golden milk with the rest of you smoothie ingredients listed.
- Blend fruit, golden milk, vanilla, optional coconut milk, etc.
- Blend until smooth. Serve up!
- If you don’t have papaya, feel free to use frozen or fresh pineapple in it’s place.
Notes
Make ahead tip! Feel free to brew the golden milk first and keep in fridge until ready to make a smoothie. Or enjoy as is!!
Adjust sweetness to your liking.
- Category: Drink
- Method: Blend
- Cuisine: American/Indian
Keywords: smoothie, turmeric, golden milk, healthy, breakfast, tea, vegan, dairy free
So Have I convinced you to hop on the golden train? I mean the turmeric gold milk train? Oh gosh, i’m corny. I know.
Either way, if you are active, stressed, traveling a ton, or just need an IMMUNITY boost, then blend up one of this potent vegan smoothie and enjoy…. DAILY! I also like just making the golden milk on it’s own in place of coffee. It’s a great way to sip on something nourishing in the morning and give your body a little TLC without caffeine. A morning tea!
In the meantime, I’ll hand you a blended one to try!
p.s. don’t wear white when handling turmeric. It’s also powerful in COLOR. Like whoa!
Turmeric .. love it or not? Have you tried golden milk yet?
Cheers!
Hi, I’m Lindsay! Gluten Free Nutrition Specialist, food photographer and author of 
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SO I guess definitely don’t give this to my husband (he would totally spill it on himself). The man can’t be trusted with anything. He tends to fling food at himself as it rushes towards him mouth. Um, SLOW IT DOWN sir.
thats my husband. Even when he swears he won’t spill. LOL!
i feel like turmeric is all the rave right now! this tropical smoothie sounds awesome!
Turmeric makes our lives better <3
You’re always using ingredients I never buy and I love it! Such good inspiration to get me out of my cooking shell 🙂
Oh mama! Get turmeric. You need that boost. Ps how are you?
Yesssss to turmeric, and yes to COLD turmeric beverages vs. warm.
You know it! Food twin
I’m on it! But no banana for me. I can only eat them in breads!
Let me know if you give it a whirl friend!
I love putting turmeric in my smoothies – this looks so good!
Thanks Annmarie!
Golden milk is popping up all over the place and I still haven’t tried it! Looks so delicious- the turmeric gives it such a pretty color!
I wish I was starting my day with one of these smoothies!
This looks great! I’ve been looking for a turmeric-based smoothie. I’m on it! Thanks so much for sharing!
Let me know if you try it Ellen! Xxoo
Golden milk?! No I have NOT tried that, but it’s definitely something we both need. Vegas loves it when I learn new trick like this… really… 😉
Love this Lindsay! I love my tropical smoothies and turmeric milk so this is the best of both!
I knew you would appreciate ❤️❤️❤️
So thought of you!! Love your tropical smoothie creations
I definitely need to get my hands on some turmeric! You’re right — it’s everywhere these days! Thanks for more healthy inspiration!
When are we going to be neighbors? Cause we could share everything Xxoo
Perfect! I’m really interested in turmeric’s anti-inflammatory benefits, so I just bought some at the farmer’s market this weekend and I’m looking for ways to use it. Just added this to my list!
I am a big fan of turmeric – in curries and sautes – anything savory – but, Lindsay, this is blowing my mind! Love how you combined papaya and mango (my all time favorite fruits) with turmeric in this smoothie – deeelicious and deeeelightful!
I knew you’d looove! Add beets next, right?
So I feel healthier just LOOKING at the gorgeous smoothie… I can’t imagine how much better it would be if I was actually drinking it. Oh man. I haven’t hopped on the golden milk bandwagon yet, but you’re definitely making me want to give it a go!
I think this needs to be your cookbook fuel, yes? <3
Turmeric is a miracle spice. Excellent for inflammation. This recipe is awesome. Thank you xo Lauren
thanks for sharing!
I feel like matcha is also making a comeback even though I’ve had some for like 3 years in my pantry haha. Also, I have SO much turmeric, just let me know if you need any 🙂
Haha same! I think mesquite needs to come back too. Love that stuff
Hello goodness! This is a seriously power packed smoothie!
Power packed indeed! And so needed
Now this is number one on my list of smoothies to try! Absolutely perfect and a good reminder that I’ve been wanting to try golden milk, I could totally use it lately!
Yes!! You will love! Post run recovery perfection
I LOVE golden milk and adding turmeric to smoothies! Can’t wait to try this one
Let me know whatcha think!
I LOVE golden milk recipes. They have some amazing turmeric lattes here in Sydney and I love them. I love the look of this smoothie too! I have been loving tropical fruits since I have been in Oz. Papayas, mangos etc -SO GOOD. I wonder if I can say love one more time in this comment!?
Well I LOOOOOVE IT AND YOU
Yet another reason why I need to get more numeric! This looks so refreshing and delicious!
Sure do!! Let me know if you try it
I’ve been alllll about turmeric lassis the last couple of years and am psyched to try your golden milk using coconut milk – it looks sooo flavorful and I love all the health benefits!
Ohhh the lassis!! I gotta try that
Turmeric & papaya – so good for you & yummy!!! I am not a tea person so… 🙂
Yes! so good. and don’t worry, it’s not a tea. It’s just brewed like it. you’d love. Good for metabolism. <3 hehe
Is there anything that I can substitute for papaya, because I am so sorry to say this but I cannot STAND that fruit! XD Otherwise, this turmeric golden milk looks beautiful! The colors just POP so well!
Haha yes! Try strawberries or more mango!
I adore turmeric based drinks! A very popular and traditional drink in Indonesia is called Jamu, it is so delicious, I make it all the time.
Oh i gotta try that drink next! what’s in it?
Fresh turmeric, ginger, tamarind, coconut sugar, black pepper…you make a paste with the turmeric and ginger, simmer it like a tea with the other ingredients and water, strain and enjoy!
This looks like some work but so worth it. In East Indian culture, we drink the golden milk (with cinnamon in it too) after childbirth. Supposed to be very healing and cleansing.
Great addition! More antioxidants! and love that cinnamon!
Love tumeric, this looks great!
And if you’d ever like a copyeditor, please let me know. A few typos in this article…
haha yes, I need one! as you can see.
Thank you! I prep breakfast in our house the night before (aka overnight oats) would the smoothie be still yummy and as nutritional if I blended it the night before? Or would it need to be made and enjoyed immediately?
Thank you! I prep breakfast in our house the night before (aka overnight oats) would the smoothie be still yummy and as nutritional if I blended it the night before? Or would it need to be made and enjoyed immediately? Also, what is the benefit of brewing the milk vs blending ingredients together?
Sure! You can blend the night before. Brewing the milk just helps extract the turmeric (Curmeric) compounds and it blends together flavorwise, quite nicely.
Your addition of coconut cream/milk to smoothies is something I agree with!! Love the texture
My 2 1/2 year old loves this smoothie and drinks half of mine every morning. Should I worry about him drinking this daily? (I’m not sure if the medicinal properties may be detrimental for a toddler?) Thanks for this great recipe!
I think it’s fine! Not to worry. <3 Let him sip away.