Turmeric Superfood Smoothie Recipe

Turmeric Superfood Smoothie Recipe

Turmeric, also known as Curcuma longa, is a golden yellow rhizome (or tuberous root) related to ginger. For thousands of years, this aromatic spice has been used in Indian and Southeast Asian cuisine to add flavor and color to food. Turmeric is also a staple in Ayurvedic practice, thanks to its healthy benefits.

“Turmeric contains a powerful antioxidant, curcumin — which has been shown to have some anti-inflammatory properties — in addition to containing potassium, phosphorus, calcium, and fiber,” says Cameron Fiorenza, BS-NDTR.

Studies suggests turmeric may benefit people with inflammatory conditions. Bioavailable turmeric may also help with exercise recovery and support kidney health.

You’ve probably heard of golden milk, the popular drink made with turmeric, spices, plant-based milk, and honey. This smoothie recipe takes it up a notch by blending in yogurt, mango, and coconut milk for a thicker, creamier consistency — similar to a mango lassi.

Those ingredients also add a few bonus benefits of their own: “This turmeric smoothie partners with Greek yogurt for extra protein, coconut milk for healthy fat, mango for vitamin C and fiber, and ginger for a spicy kick that also provides gingerol, an antioxidant,” Fiorenza says. “This beautiful blend of ingredients creates a harmonious balance of macro and micronutrients.”

Here’s how to whip up this creamy and delicious concoction.

 

turmeric-lassi-smoothie-recipe

 

Turmeric Smoothie
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Turmeric Lassi Smoothie Recipe

This turmeric smoothie is so delicious, especially during cooler months!

Course Snack
Cuisine Indian
Keyword turmeric smoothie
Prep Time 10 minutes
Total Time 10 minutes
Servings 1 smoothie
Calories 219 kcal
Author Kara Wahlgren

Ingredients

  • 1 cup water
  • 1 cup ice
  • 1 cup frozen cubed mango
  • 1/2 cup unsweetened coconut milk beverage
  • 1/2 cup reduced-fat (2%) plain Greek yogurt
  • 1 Tbsp. fresh grated turmeric root (or 1½ tsp. ground turmeric)
  • 1 tsp. fresh grated ginger (or ½ tsp. ground ginger)

Instructions

  1. Combine water, ice, mango, coconut milk, yogurt, turmeric, and ginger in a blender; cover. 

  2. Blend until smooth.

Recipe Notes

Ingredients Tips:

  • Fresh turmeric root can be found at your local grocery store near the ginger. Look for it in bulk or in a clamshell container.
  • Dry turmeric is readily available in the spices and seasonings aisle.
  • Black pepper can help improve the bioavailability of curcumin, so you may want to sprinkle a pinch of black pepper on your smoothie to boost its healthy benefits.
The Nutrition Facts box below provides estimated nutritional information for this recipe.
Nutrition Facts
Turmeric Lassi Smoothie Recipe
Amount Per Serving (1 smoothie)
Calories 219 Calories from Fat 54
% Daily Value*
Fat 6g9%
Saturated Fat 4g25%
Cholesterol 18mg6%
Sodium 95mg4%
Carbohydrates 24.5g8%
Fiber 1.5g6%
Sugar 21g23%
Protein 18g36%
* Percent Daily Values are based on a 2000 calorie diet.

Openfit Blocks

1½ Fruits

½ Protein

½ Fat

Nicole McDermott

About

After graduating from Syracuse where Nicole studied magazine journalism and nutrition, she moved to New York City to write for the health and fitness site Greatist. She currently edits full time for Ghergich & Co. Nicole's work has appeared on TIME Healthland, Shape, USA Today, Men's Fitness, The Huffington Post, Refinery29 and Lifehacker, among others. Follow her on LinkedIn.

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