By Team Dirty
Mar 10, 2023,
Turmeric and golden milk have been all the rage in health and wellness circles for the past few years. Studies show that turmeric is incredible at treating inflammation, and they suggest that may only be the tip of the iceberg regarding its health benefits. However, this Westernized wellness darling has ancient roots. Turmeric has been used in Ayurvedic medicine for centuries, and turmeric milk, or haldi doodh, a simple infusion of—you guessed it—turmeric and milk, is just one way Indians have consumed it.
Golden milk is a modern variation on this simple staple with endless options. We’ve put our Clean Food Dirty Girl spin on it and created a smoothie, adding banana, mango, ginger, and greens. These unexpected ingredients come together to make your tastebuds sing. You’ll love our Green Goddess Golden Milk Smoothie for its flavor and how good it is for you.
Green Goddess Golden Milk Smoothie ingredients
Unsweetened non-dairy milk: any variety of plant milk will do for this. Just make sure it’s unsweetened and you’ll be good to go.
Banana: a smoothie hero, bananas add natural sweetness and a velvety texture. Make sure your banana is verrrry ripe (more brown than yellow, with absolutely no green) to maximize both. For an even frostier treat, freeze your bananas before using.
Bok choy: while this ingredient may seem out of place in a smoothie, it’s actually perfect for our purposes. It adds lots of nutritional value (hello, vitamins and minerals!) and a subtle green flavor that complements the spices we’re adding. If you can’t find bok choy, feel free to substitute with fresh baby spinach.
Turmeric root: no golden milk recipe would be complete without turmeric. We prefer the fresh root for potency, but feel free to substitute with turmeric powder. Start with about a quarter teaspoon and add more if you’d like.
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Ginger root: turmeric and ginger are a match made in smoothie heaven. If you’re unsure of this addition, we encourage you to try it. You might be surprised. However, if you’re sure it’s a no-go, feel free to substitute with ginger powder (in the same amount as above) for a less potent kick or omit altogether.
Chia seeds: these little gems are full of nutritious goodness and help thicken our smoothie just a little.
Black pepper: another seemingly strange addition, the black pepper in this recipe is doing two things. It’s helping unlock turmeric’s health benefits for our bodies (science!) and adding a pop of flavor to balance the sweetness from the fruit and the warmth of the spices. This is another one to try before you decide against it. Trust us!
Blend it up
It couldn’t be easier to make this delicious Green Goddess Golden Milk Smoothie. First, peel your turmeric and ginger roots (we like to use the edge of a spoon to scrape off the peel as they don’t remove any flesh). Chop them into small pieces if you have a low-powered blender.
Then, just toss all your ingredients into your blender and blend until super creamy and smooth. Add more non-dairy milk if things are too thick or a handful of ice if it’s not cold enough.
Pour into cups (or pop a long straw into your blender—no judgment) and enjoy!
This recipe yields about 16 ounces, enough for two small-ish smoothies or one big-ish. Pro tip: if you have any leftovers, freeze them in an ice tray and throw them in your next smoothie to keep it cold without watering it down.
- 1 cup unsweetened non-dairy milk (237 ml)
- 1 medium very ripe banana, peeled (100 g / add more if you want a sweeter smoothie)
- ½ cup frozen mango (85 g / can sub fresh)
- ½ cup bok choy, packed (30 g)
- 1½ teaspoons fresh turmeric root, peeled and chopped (4 g / can sub with ¼ teaspoon powdered)
- 1½ teaspoons fresh ginger root, peeled and chopped (3 g / can sub with ¼ teaspoon powdered)
- 1½ teaspoons chia seeds (5 g)
- ¼ teaspoon cinnamon powder
- 1 pinch fresh black pepper (about 1 turn)
- Peel and chop the fresh turmeric and ginger.
- Place everything into your blender and blend until super creamy and smooth. Enjoy!
Have you tried our Green Goddess Golden Milk Smoothie? Is it on your heavy rotation list? Let us know in the comments below.
Oh, and check out our Turmeric Vanilla Latte for a warm variation on golden milk.
Here’s to the old and the new.
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