How To Make An Awesome Golden Milk Smoothie

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Hello Lovelies:

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!

How To Make An Awesome Golden Milk Smoothie | A fun twist on the classic golden milk recipe. We're making a vegan, gluten free, refined sugar free healthy smoothie and talking about the health benefits of turmeric. Great with breakfast or for a delicious snack. Click through for the goodness! #goldenmilk #smoothierecipe #vegan #glutenfree

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?

How To Make An Awesome Golden Milk Smoothie | A fun twist on the classic golden milk recipe. We're making a vegan, gluten free, refined sugar free healthy smoothie and talking about the health benefits of turmeric. Great with breakfast or for a delicious snack. Click through for the goodness! #goldenmilk #smoothierecipe #vegan #glutenfree

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?

Probably…

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!

Related: Are Superfoods Really That Super? Maybe Not…

The Health Benefits of Turmeric

How To Make An Awesome Golden Milk Smoothie | A fun twist on the classic golden milk recipe. We're making a vegan, gluten free, refined sugar free healthy smoothie and talking about the health benefits of turmeric. Great with breakfast or for a delicious snack. Click through for the goodness! #goldenmilk #smoothierecipe #vegan #glutenfree

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

How To Make An Awesome Golden Milk Smoothie | A fun twist on the classic golden milk recipe. We're making a vegan, gluten free, refined sugar free healthy smoothie and talking about the health benefits of turmeric. Great with breakfast or for a delicious snack. Click through for the goodness! #goldenmilk #smoothierecipe #vegan #glutenfree

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!

Course Breakfast, Dessert, Snack
Cuisine Dairy Free, Gluten Free, Refined Sugar Free, Smoothie, Vegan, Vegetarian
Prep Time 9 minutes
Cook Time 1 minute
Total Time 10 minutes
Servings 2 People
Author Sara | Ms. Health-Esteem

Ingredients

  • 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

Instructions

  1. Place all of your ingredients in your blender and blend until smooth.

  2. Poor into two large cups, serve and enjoy!

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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,

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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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Sara | Ms. Health-Esteem

Sara Flanagan is a wellness writer and the creator of www.mshealthesteem.com, where she shares her story of being diagnosed with Graves Disease, a chronic autoimmune disease, and empowering herself to do everything she can to thrive in spite of her diagnosis. She writes articles on self-love, acceptance, wellness and nutrition. Join the Health-Esteem Family today and share in the journey.

35 Comments

  1. Reply

    natalya

    September 19, 2018

    oohhh I’ve never heard of golden milk anything before, I’m intrigued…

    • Reply

      Sara

      September 19, 2018

      I hope that you treat yourself to a golden milk smoothie or a latte and adore it Natalya! I’d love to hear what you think when you try it. Let me know 🙂

  2. Reply

    Paige McEachren

    September 19, 2018

    This is such a good ide! I have arthritis and was told tumeric is good for inflammation, but didn’t know how to add more to my diet. Thanks!

    • Reply

      Sara

      September 19, 2018

      I’m so excited for you to try it Paige! It does have some proven anti-inflammatory goodness, which is wonderful. I was so intrigued when I looked into the science of this one and found out how hard turmeric is to study. Blew my mind!

      I hope that you have fun trying this. I’d love to hear what you think! Turmeric is also really easy to add to salad dressings, soups, sauces and things like that. I have fresh, powdered and dried turmeric in my house so that I can easily work it into different meals. Have fun working with it and creating recipes of your own! I hope you notice a difference in your arthritis soon. Nutrition and pain management have done a lot for my mom (she has osteoarthritis). Hopefully it helps you a ton too!

      Wishing you well <3.

  3. Reply

    Ciara

    September 19, 2018

    Turmeric is brilliant I take it in capsule form and never seem to pick up colds nowadays so it’s possivle it boosts immunity too!

    • Reply

      Sara

      September 19, 2018

      I’m so glad that you enjoy turmeric Ciara! It was really interesting to learn how hard it is to study. But the good news is that it’s still good for us, even if they aren’t 100% sure on everything that it can do.

      I hope you get the chance to give this smoothie a go. Do you like to cook with turmeric as well? Sending well wishes your way!

  4. Reply

    Sharon McCaskill | The Helpful GF

    September 19, 2018

    I’ve never made golden milk, but this does look so yummy! I’ll have to try this soon!

    • Reply

      Sara

      September 19, 2018

      I’d love to hear what you think of it Sharon! Share your thoughts with me. I hope that you adore this as much as I do :). Bon appétit!

  5. Reply

    notquitesupermommn

    September 19, 2018

    This smoothie looks yummy! I bet I could get my smoothie & coconut milk loving daughter to drink it too. I’m a little late to jump on the golden milk bandwagon, I’ve seen so many posts, but have yet to try it out. Severed cold seemd much more appealing.

    • Reply

      Sara

      September 30, 2018

      I’m glad I’m not the only one that’s more excited to eat it cold hehe. And hey, I’m pretty late too! But better late than never, right? I hope that you and your little one adore it Nicole. I’d be so excited to hear what you both think. <3

  6. Reply

    Jamie

    September 19, 2018

    So funny story- I am always reading about the health benefits of things and think- ooooh I’ll try that. So, a while ago, I tried to make turmeric tea. I didn’t have a sifter or whatever I needed so I was like it’ll be fine- I’ll just drink it (I will make myself eat/drink lots of things in the name of health). Worst thing I have ever had in my life. hahaha Okay maybe not worse than that glucose drink when I was pregnant but pretty close. I couldn’t. This sounds like so much of a better idea. I’ve heard that about pepper too and my uncle uses it for his anti-cancer regimen. He’s had cancer for over a year now and he’s doing okay – especially since he stopped treating it with traditional medicine (that stuff will kill you before the cancer does…). I’m definitely going to give this a go- maybe i’ll do that instead of adding turmeric to every single thing I make for dinner (yep we eat a lot of orange tinted food haha). <3 Jamie

    • Reply

      Sara

      September 30, 2018

      Oh no Jamie! That sounds awful! I bet it tastes like sadness. I’m so sorry! Hahaha. If it helps I’ve also eaten/ drank a lot of pretty gross things in the name of health lol. You aren’t alone!

      I’m sorry to hear that your uncle has cancer. I’m happy to hear that he’s doing ok and I hope that it continues to get better! Cancer’s a jerk! Sending love and healing vibes your way <3.

      I hope you adore it! Maybe it'll be a new way for your uncle to enjoy it too ;). Always fun to have new ways to enjoy things! I'd love to hear what you think ^^.

      And hey - nothing wrong with yellow tinted food ;). A little colour can be fun! Any turmeric-full recipes I should try?

  7. Reply

    Brooke

    September 19, 2018

    I have never thought to try golden milk as a smoothie! Sounds delicious though… I’m definitely going to give a try. Great recipe, girl!

    • Reply

      Sara

      September 30, 2018

      That’s so wonderful Brooke! Thank you tons! I hope you love it as much as I do. Let me know 😀

  8. Reply

    Ashley Mills

    September 21, 2018

    I have heard that turmeric is really good for you, but I didn’t know all of the science behind it! I love that you were honest about what the science knows and doesn’t know! Sounds like something I’ll need to try. I’m always looking for new smoothie recipes! Thanks!

    • Reply

      Sara

      September 30, 2018

      Thank you Ashley! I’m really glad you enjoyed that. There’s so much misinformation out there. I do my best to not be a part of that! I think it’s important that we avoid speaking in absolutes unless something is 100% certain. That only creates more confusion for all of us! Plus, learning new things is a ton of fun! ;D

      I really hope you love the smoothie too! It’s one of my current favourites :D. Let me know how it goes hun! Health and love <3

  9. Reply

    joleisa

    September 21, 2018

    I am a bit concerned with all these ‘health’ benefits being broadcasted. I would be interested to hear about the bits to be careful of as well, so that the scale is more balanced. The drink does look yummy by the way.

    • Reply

      Ms. Health-Esteem

      September 21, 2018

      Thank you for sharing your concerns Joleisa. It’s really important that we ask questions and remain skeptical when it comes to purported health claims, especially when something is being hailed as a “superfood”.

      As I stated in the articled, despite thousands of studies on curcumin, one of the active ingredients in turmeric, there are still a lot of questions left to be answered. A lot of study outcomes contradict each other. This is because curcumin is highly reactive and hard to study, making it a Pan Assay Interfering Compound (PAIN). But one thing that is presently agreed upon is that there are no negative health concerns and it’s safe to add to your diet. It, of course, wouldn’t be advisable to eat it by the boatload. Too much of anything isn’t good for anyone.

      Turmeric likely can’t cure cancer or arthritis, contrary to what you may hear from those who hail it as a “superfood”. But it does have some nutritional value. And, as stated, most of the health benefits are more potentials and areas of scientific interest as opposed to factual. More studies are needed.

      I pride myself on providing legitimate sources and doing tons of research for every article. And I highly encourage people to look into things themselves too. Curiosity and skepticism are great and help us make sure that we find the right information and make informed choices.

      If you’d like to know more about the current science behind turmeric I highly recommend that you look into it. An easy and great place to start is with Scishow. They have a fantastic episode on the subject that you can watch right here: https://www.youtube.com/watch?v=Zcy9bfAQ55c

      I hope you have fun looking into Turmeric. And that you treat yourself to a smoothie sometime ;). Thanks for sharing your thoughts with us Joleisa. Health and love ♡.

  10. Reply

    Christina Holmes

    September 21, 2018

    These recipes look delicious! thank you 🙂

    • Reply

      Sara

      September 30, 2018

      You’re more than welcome Christina! Hope you have fun making it (and even more fun drinking it ;)). Enjoy!

  11. Reply

    Sarah @plantingrootshomestead

    September 21, 2018

    Wow. This is such a good article about turmeric! And I can’t wait to try your recipe. My rheumatologist actually put me on a turmeric with black pepper regimen to act as a natural anti inflammatory. And crazy enough, it actually works for me. This is a great informative post, I can’t wait to share with friends!

    • Reply

      Sara

      September 30, 2018

      That’s great Sarah! I love that your rheumatologist is so awesome and looking not just at medical treatment but at nutritional options too! She sounds awesome :). And it’s even more awesome that it’s helping! You must be overjoyed <3.

      I hope you adore the recipe. You can add a little pepper if you'd like to as well. As far as I could find, a good fat source helps with absorption too. Which is why we used fat heavy coconut milk. But a little pepper would probably blend in ok too :). Let me know what you think!

  12. Reply

    Dr. N

    September 22, 2018

    I love smoothies, juices, teas, and coffees—but haven’t tried a golden smoothie or latte before. I am intrigued! Will try out your recipe. Thanks!

    • Reply

      Sara

      September 30, 2018

      That’s awesome! I hope you get the chance to try both! I’d love to hear what you think about golden smoothies and lattes if you do give them a go Dr. N. Let me know :). Wishing you well!

  13. Reply

    danikahowell

    September 24, 2018

    Wow I’ve never heard of golden milk! I’ve really enjoyed reading your post and will be back to read the rest of your posts for sure!

    • Reply

      Sara

      September 30, 2018

      Aww that is so wonderful to hear Danika! Thank you! Makes my day :). Hopefully you can do a little reading while sipping on a golden milk smoothie ;). I’d be so happy to hear what you think of it if you try it! <3

      Happy reading! Thank you so much for the love and support. It means the world!

  14. Reply

    Sheila Price

    September 25, 2018

    I’ve heard of the health benefits of turmeric. Thanks for a new recipe! Sounds great. 😊

    • Reply

      Sara

      September 30, 2018

      I hope you adore it Sheila! I thought the science behind Turmeric and how difficult it is to study was so cool. Always exciting to learn new things :). Especially about food xD

  15. Reply

    la shell

    September 26, 2018

    I love love love golden milk! Never thought of it as a smoothie. great idea!

    • Reply

      Sara

      September 30, 2018

      That’s awesome La Shell! I hope that you love it as a smoothie too. Isn’t it fun to find new versions of old favourites? I love re-creating things. But I’ve never tried a golden milk latte since hot drinks are just a no for me. I analyzed a ton of recipes and came up with this smoothie. I would be so happy to hear what you think! Hopefully I did your beloved drink justice 😉 <3

  16. Reply

    Marie Shendrik

    September 26, 2018

    That all sounds very unusual and interesting!

    • Reply

      Sara

      September 30, 2018

      I hope you get the chance to try it and see what you think Marie! 🙂

  17. Reply

    Travel With A SIlver Lining

    September 27, 2018

    Ooh interesting! Looks yummy

    • Reply

      Sara

      September 30, 2018

      So happy you think so Linda :). Thank you! Hope you treat yourself to a glass ^^

  18. Reply

    paige

    October 11, 2018

    this recipe looks amazing – so excited to try it out 🙂 love that it is so healthy and not full of sugar! x

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