Turmeric has powerful anti-inflammatory properties. For a delicious way to eat more turmeric, make this smoothie that’s sweet, earthy, and rich in anti-inflammatory nutrients. This quick and easy smoothie is made with 5 ingredients.
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Recipe Highlights
- This healthy smoothie can help manage inflammation, oxidative stress, and digestive issues.
- The earthy flavor of turmeric is balanced by the sweetness of date syrup, banana, and frozen pineapple.
- Packed with flavor, this turmeric smoothie is made with just 5 ingredients.
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Turmeric Smoothie Health Benefits
Fights Oxidative Stress
This turmeric smoothie is packed with antioxidants.
Important for good health, antioxidants prevent disease by reducing oxidative stress.
In this smoothie, the antioxidants come from the turmeric, coconut milk, banana, and pineapple.
Reduces Inflammation
Over time, inflammation can lead to health problems.
Turmeric is one of the best foods for inflammation. It contains curcumin, an anti-inflammatory compound.
The antioxidants in coconut milk, banana, and pineapple work against inflammation too.
Supports Digestion
For a digestive boost, sip on this turmeric smoothie.
Banana and pineapple are rich in fiber, which is needed for regular bowel movements.
Plus, the curcumin in turmeric is beneficial for gut bacteria. The gut controls digestion and overall health, so it’s essential to keep it healthy.
Promotes Heart Health
As turmeric fights inflammation, it will decrease the risk of heart disease.
The fiber in banana and pineapple also manage high cholesterol, a major heart disease risk factor.
Increases Feeling of Fullness
Thanks to the fiber-rich ingredients, this turmeric smoothie is a filling snack.
Fiber takes a while to digest, so it will increase satiety. This means you’ll feel less hungry after drinking the smoothie.
RELATED: Pineapple Smoothie
Ingredient Notes
- Coconut milk
The mild nutty flavor of coconut milk works well with the spice of turmeric. Avoid canned coconut milk, which is too thick for smoothies. Use coconut milk from a carton instead. - Turmeric powder
Also known as ground turmeric, this ingredient adds depth of flavor to smoothies. Use a high-quality turmeric powder for the best flavor. - Date syrup
Date syrup balances the spiciness of turmeric. It’s made of Medjool dates, a natural sweetener. - Banana
The mild sweetness of banana compliments the strong flavor of turmeric. It adds thickness and creaminess. - Frozen pineapple
Bright and tart, pineapple is delicious with coconut milk and turmeric. Use frozen pineapple to ensure your smoothie is chilled and thick.
Step-by-Step Instructions
For full ingredients and instructions, scroll down to the recipe.
- Pour coconut milk the blender.
To prevent air pockets, start with the liquid. - Add date syrup.
- Add turmeric.
- Add banana and frozen pineapple.
- Blend until smooth.
Start on a low speed, then increase to high. - Pour into a cup. Serve immediately.
Photo Credit: amazon.com
Optional Add-Ins
Seeds
For a more filling smoothie, add 1 or 2 tablespoons of seeds.
Chia seeds are tasty with coconut milk, but hemp seeds and flax seeds also work.
Seeds have protein and fiber, which increase satiety. They add a slightly nutty flavor.
Protein powder
Another way to make your smoothie more filling is to add protein powder.
Collagen powder is beneficial for skin and joint health. It’s usually unflavored.
If you want to focus on muscle growth and exercise recovery, use a whey or plant-based protein powder.
Unflavored or vanilla versions will taste best with this turmeric smoothie.
Leafy greens
Leafy greens are a popular smoothie add-in because they’re packed with essential nutrients.
Examples include baby kale and spinach. If you want to use the regular-sized greens, cut away the stems first.
To avoid air pockets, load leafy greens after the add-ins and before fresh fruit.
Blender Tips
Cut fruit before freezing.
When freezing your own pineapple, chop it into chunks first. Your blender will have an easier time pureeing smaller pieces.
For high-powered blenders, the chunks can be the same size as apple wedges.
If your blender is not as powerful, cut the pineapple into bite-sized pieces instead.
Load ingredients properly.
A common mistake is loading ingredients randomly. This can give the drink a chunky texture.
The best method is to start with liquids, followed with add-ins like powders, nut butters, and seeds.
Next add leafy greens and fresh fruit. Finish with heavy ingredients, like ice or frozen fruit.
Avoid blending on low too long.
When making a smoothie, only blend on low speed for a few seconds.
Once the blades start breaking down ingredients, quickly increase it to high. Continue for the time listed in the recipe.
With this technique, the motor of your blender will stay cool.
Move ingredients around with a tamper.
While the blender is on, insert the tamper through the lid and move it in a circle.
This will ensure all of the ingredients are properly pureed.
Don’t worry about the tamper touching the blades. It has a stopper, so it won’t be able to reach them.
Scrape out leftover smoothie.
Using a blade scraper, remove every last drop of smoothie in the blender.
It’s especially helpful if you like making thicker smoothies.
A thin spatula also works instead of a blade scraper.
Expert Tips
- You can use frozen banana and fresh pineapple. The smoothie will taste the same.
- Turmeric has a strong spicy flavor. If you’re new to the ingredient, use ¼ or ½ teaspoon ground turmeric to start. You can add more if needed.
- To make a thicker smoothie, use extra frozen pineapple or add a few ice cubes.
- If you want to thin the smoothie, add a splash of coconut milk and blend for 10 seconds.
- A Medjool date can be used instead of date syrup. Be sure to remove the pit and chop it first.
- Keep leftover turmeric smoothie in an air-tight container, like a jar, in the refrigerator. Enjoy within 2 days.
Questions You May Have
If you don’t like coconut milk or are allergic to coconut, feel free to use another milk. Non-dairy options include oat milk, soy milk, and hemp milk. Cow’s milk will add more protein to the drink.
Since turmeric has a spicy and earthy flavor, it works best with sweet fruits. Tasty examples include pineapple, banana, and mango.
Turmeric is a very healthy smoothie ingredient. It adds antioxidants and anti-inflammatory compounds. For the healthiest choice, use high-quality turmeric powder.
Related
- Pineapple Ginger Smoothie
- Pina Colada Smoothie
- Banana Smoothie
- Banana Protein Shake
- 17 Best Healthy Smoothie Recipes
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Turmeric Smoothie
INGREDIENTS
- 1 cup coconut milk
- 1 tablespoon date syrup
- 1 teaspoon turmeric powder
- 1 banana (sliced)
- 1 cup frozen pineapple
INSTRUCTIONS
- Put coconut milk, date syrup, turmeric powder, banana, and frozen pineapple into a blender. Secure lid. Place ingredients into the blender in the order listed.
- Blend until smooth.Start the blender on LOW speed for 10 seconds. Increase speed to HIGH for a full minute.
- Pour smoothie into a cup. Serve immediately.
EQUIPMENT
NOTES
- If you don’t like coconut milk or are allergic to coconut, feel free to use another milk. Non-dairy options include oat milk, soy milk, and hemp milk. Cow’s milk will add more protein to the drink.
- You can use frozen banana and fresh pineapple. The smoothie will taste the same.
- Turmeric has a strong spicy flavor. If you’re new to the ingredient, use ¼ or ½ teaspoon ground turmeric to start. You can add more if needed.
- To make a thicker smoothie, use extra frozen pineapple or add a few ice cubes.
- If you want to thin the smoothie, add a splash of coconut milk and blend for 10 seconds.
- A Medjool date can be used instead of date syrup. Be sure to remove the pit and chop it first.
- Keep leftover turmeric smoothie in an air-tight container, like a jar, in the refrigerator. Enjoy within 2 days.