Hands up if you’ve heard about golden milk lattes! I know this girl sure has. They’re hanging out in all your local health food cafes and taking over your Instagram. (At least, if you follow as many food accounts as I do… I love food so much guys!)
This drink is praised for being a health food powerhouse. But is that really true?
Let’s take a look at what turmeric has (or doesn’t have) to offer your health. And while we’re at it why not create our own golden milk recipe? Let’s turn this latte into a smoothie baby!
Ready to learn something new while you sip on a delicious smoothie? Totally, right? Let’s do this!
Why We’re Making a Golden Milk Smoothie
Seeing so many golden milk creations has had me dying to try it! But I have one teeny, tiny problem… Golden milk lattes are served warm, and I hate hot drinks.
I know, I know, tea is such a wonderful thing and hot chocolate is where it’s at… but when it comes to tea I like it iced. And I may even put my hot chocolate in the freezer for a while before I drink it (even in the dead of winter). I’m kind of a weirdo in that way! But I’m owning it.
A cozy cup of something delicious and warm may sound like heaven to many, but it’s just not my cup of tea (I’m chuckling at my word play like a dork right now, just fyi!)
But if you can’t drink it hot you can almost always make it cold. So I figured we could smoothie it and see what happens.
Spoiler alert – it’s delicious!
But before we get our blenders out, let’s see what’s really in it for our health.
Is Turmeric Really That Good For You?
Maybe you’ve heard that turmeric is practically magic? There’s been some pretty extreme claims, including an ability to prevent and even cure diseases like cancer and arthritis. Is that too good to be true?
The fact of the matter is that we aren’t really sure. The science behind turmeric is a bit all over the place.
Most of the current studies on turmeric are actually looking specifically at concentrated curcumin, an active ingredient in turmeric, or a mix of curcumin and similar molecules called curcuminoids.
And the results of all of these studies have sometimes been really conflicting. For example, some studies have found that curcumin is a great anti-oxidant, while others have found that it’s actually working as an anti-anti-oxidant… What weird little molecules, right?
The reason why we see a lot of weirdness is because these molecules are highly reactive. Meaning that they kind of interfere with the lab test and give some wonky results. Scientists call reactive bad boys like this Pan Assay Interfering Compounds (PAINS). I’m betting it’s because they’re a huge PAIN to study, hahaha. (source)
And curcumin earned this title because, despite all the studies out there, a lot of the evidence isn’t conclusive.
But the good news is that turmeric and curcumin are looked at as harmless, meaning that there’s no known downside. Even if we aren’t 100% sure on all the health benefits at this time, we do know that there isn’t any real badness to concern ourselves with. Yass!
The Health Benefits of Turmeric
What we do know about this lovely little root is that it brings manganese, iron, vitamin B6, fiber and copper to the table. That’s quite a bit of goodness in one tiny thing! And hey, there is some anti-inflammatory power hidding in there too. (source 1, source 2, source 3)
It’s possible that eating turmeric on the regular could help to regulate blood fat levels. And it may even potentially help to improve blood pressure and decrease the risk of heart disease. (source)
Some studies have shown that turmeric may help to prevent or slow down certain cancers. But there’s a serious emphasis on the may and more studies are absolutely needed. (source)
For any fellow sensitive tummy peeps in the house, there’s an interest in turmerics effects on tummy troubles. They’ve seen potential in turmeric’s ability to help with digestive related health issues like Crohn’s disease, ulcerative colitis, and inflammatory bowel disease. It will be really interesting to see what future studies have to say. (source)
The bad news is that there is some evidence that we may not absorb much, if any, curcumin when we eat turmeric. Consuming it with pepper or a fat source helps (which is why our smoothie is made out of fat heavy coconut milk, booyah!) (source)
And, to top things off, curcumin isn’t the only nutrient in turmeric. It’s likely that the other awesomeness in turmeric has a whole lot to offer too.
We really can’t be 100% certain about all of turmerics capabilities, but turmeric is still pretty awesome. And it really looks like there’s a whole lot of goodness in there waiting to be devoured.
Are you excited to give it a go?
How To Make An Awesome Golden Milk Smoothie
This delicious smoothie started out as an experiment and a stubborn desire to taste a turmeric latte on my (cold) terms. The end result is nothing short of amazing! Kind of drooling over the idea of making another one right now. 😉
Whether you’re a fan of warm Golden Milk, or you can’t stand the heat like me, you’ll adore this delicious creation!
Let’s get blending!
Golden Milk Smoothie
A fun twist on the classic golden milk recipe. We're making a vegan, gluten free, refined sugar free healthy smoothie. Great with breakfast or for a delicious snack. Total yum!
- 2 Bananas
- 2 Inches Fresh Turmeric Or 2 Tsp of Dried Turmeric
- 1/2 Tsp Powdered Ginger Or ½ an Inch of Fresh Ginger
- 2 Cups Coconut Milk
- 4 Tbsp Maple Syrup Or to Taste
- 2 Generous Pinches Cinnamon
Place all of your ingredients in your blender and blend until smooth.
Poor into two large cups, serve and enjoy!
Want More Smoothie Recipes?
If you’re a huge smoothie lover like me I imagine one Golden Milk Smoothie isn’t enough. But I have marvelous news! I’ve got 15 more smoothie recipes waiting for you for only $5. And for this month only you can save 15% with the coupon code smoothieluv15.
Here are the smoothies waiting for you in the 37 page e-book:
- Creamy Strawberry
- Sweet Cucumber
- Red Romain and Blueberry
- Super Greens
- Watermelon Lemon
- Avocado Cucumber
- Deliciously Purple Smoothie Bowl
- Creamy Green Smoothie Bowl
- Berry Peanut Butter
- Purple Sweet Potato
- Butternut Squash
- Very Cherry
- Sweet Mango
- Orange Creamsicle
- Pink Raspberry
Total yum and tons of variety. Booyah! You can get your copy right here.
9 of the 15 Smoothies in Smoothie Love ^^
I’m so grateful for all of your love and support. Thank you so much! <3
Have you tried a golden milk latte before? Are you excited to turn it into a smoothie? Any fellow hot drink haters in the house? (Tell me I’m not alone!) Share your thoughts with us in the comments below.
Health and love,
Thought of the day: I will not allow my predispositions to hinder me. My mind is open and my creativity allows for endless possibilities.
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