Health and wellness smoothies have always been popular with health-conscious people just like you. But have you heard of a “Golden Milk Smoothie”? You may be impressed with the benefits if you haven’t tried one.
Today, the botanical wellness experts at Kats Botanicals are sharing two customizable Golden Milk Smoothie recipes that are easy to make, delicious, and nutritious! We’ll share:
- What is a Golden Milk Smoothie?
- What is a Golden Milk Smoothie good for?
- How can you make a Golden Milk Smoothie at home?
- Why does your choice of milk and a dash of black pepper help?
- How to use other botanicals like CBD, Kava, or Kratom powder in your smoothie recipes.
- How banana and mango (or a list of other fruits we’ll share) pair well with Turmeric Milk Smoothies.
Break out your blenders, and let’s get ready to make a great recipe – some nutritious Golden Milk Smoothie to enjoy!
What Is a Golden Milk Smoothie?
Golden milk, also known as turmeric milk or haldi doodh, originates in India and has a long history in Ayurvedic medicine. Golden Milk is traditionally used as a home remedy for various ailments.
Today’s Golden Smoothie drinkers hope to maintain a healthy weight, improve vitality, and find tasty ways to incorporate healthful spices in their diet. Golden Milk utilizes several core spices in Indian cuisine: Turmeric, ginger, and cinnamon.
Hot tip: Turmeric Milk Smoothies are usually enjoyed chilled, but you can gently warm them for a Golden Milk Latte. Warming Golden Milk should be done gently to protect the active compounds. Warm the milk, then add in the Golden Milk spices. Use non-dairy milk, and your warm drink will be more gentle on your tummy!
Turmeric: An Ayurvedic Staple
Turmeric comes from the rhizomes (roots) of the Curcuma longa plant, a cousin to the ginger plant. Its uses are vast – from spicing up cuisine to dying fabrics. Its taste is distinct, earthy, slightly bitter, with a peppery aftertaste and sometimes a musky or citrus undertone. Needless to say, that taste profile gives many signature Indian dishes their color and kick. Turmeric is often used in tandem with ginger or cinnamon spices. Turmeric gives the Golden Milk drink or smoothie its signature golden hue, hence the name.
The use of ground turmeric roots dates back nearly 4000 years in Asian and Indian cultures for health and ceremonies. It’s considered an Ayurvedic “staple” due to its long history of use. Turmeric’s active compound, Curcumin, has been widely studied to understand its properties and medicinal potential.
Chemical Properties of Curcumin
- Structure: Curcumin is a polyphenol with a structure containing two aromatic rings connected by a carbon chain with conjugated double bonds.
- Solubility: It is poorly soluble in water but soluble in fats and organic solvents, which is why it’s often taken with oils or fats to enhance absorption.
- Curcumin inhibits specific molecules: Curcumin inhibits some molecules in the body, like NF-κB and COX-2, which play central roles in inflammation.
Curcumin is generally well-tolerated, low in side-effects, with few drug interactions (like certain blood thinners or drugs that reduce stomach acid). Before beginning any botanical supplement routine, discussing it with your medical professional is good practice.
Learn more about Turmeric‘s potential for your health.
Benefits of Turmeric
The benefits of Turmeric are well-documented in scientific literature, making it one of the most widely-accepted herbal remedies by the medical community. Here are some highlights of Turmeric’s benefit to your health and overall wellness:
- Anti-inflammatory.
- Antioxidative properties.
- Reduction of joint and arthritis discomfort.
- Relief from common digestive issues and those associated with IBS, an inflammatory bowel disease.
- Supports healthy skin.
- Supports a balanced immune system.
There’s so much more than these, but with just this sampling list of Turmeric’s proven health effects, we think the Golden spice is a must-have in your kitchen and in your herbal medicine cabinet.
What Are the Benefits of Golden Milk?
There is a big reason why enjoying Turmeric in smoothie form is a good idea, and that’s bioavailability. Turmeric notoriously has low bioavailability in the body, meaning your body doesn’t readily absorb it, and it flushes quickly from the body. Slowing down the metabolism of Turmeric powders, then, may improve your body’s ability to absorb it.
One additive is commonly used for this purpose: Piperine. If you don’t recognize “Piperine,” you may be surprised to know you may already use it at nearly every meal!
Piperine comes from black pepper, or Piper nigrum. (This is why it’s in our Golden Milk Smoothie Recipes!)
Piperine helps Curcumin by:
- Making it more bioavailable (easily absorbed by the body).
- Helping with the rapid metabolism of Curcumin in the intestinal walls and liver.
- It slows down the excretion of Curcumin from the body, extending its active presence in the bloodstream.
A well-known study published in Planta Medica demonstrated that Piperine increases Curcumin’s bioavailability by up to 2000% without adverse effects. So, by pairing Turmeric and black pepper, you have a winning pair for your metabolism and overall health. This is why many weight-loss smoothies contain both of these spices.
But black pepper isn’t the only thing you’ll want to pair with nature’s wonder, Turmeric. In a moment, we’ll show you several botanicals you may want to add to increase the wellness boosts!
What Kind of Turmeric Should You Use?
Is there a specific kind of Turmeric you should use? Well, yes. While you can pick up cheap Turmeric spices at nearly every grocery store, getting lab-tested Turmeric made for plant-based botanical wellness is better. Support brain function, boost mood, and support your joints and more with Kats Botanicals’ Turmeric Powder Capsules. Take them as a supplement, or open them to put the bright powders right into your smoothies.
How to Make a Golden Milk Smoothie | Easy Turmeric Smoothie Recipe
Got that blender ready (and your shopping list)? Here’s an easy recipe for making a basic, health-supportive, Golden Milk Smoothie! Make this recipe to go with your breakfast or to enjoy chilled on a hot day.
Traditional Golden Milk Smoothie Ingredients:
- 1 cup unsweetened almond milk (or any milk of choice)
- 1 frozen banana (for natural sweetness & creaminess)
- ½ teaspoon Turmeric powder
- ¼ teaspoon ground cinnamon
- ¼ teaspoon ground ginger
- A pinch of black pepper
- 1 teaspoon honey or maple syrup (optional)
- A handful of ice cubes
Instructions:
- Add all ingredients to a blender.
- Blend until smooth and creamy.
- Pour into a glass, sprinkle with extra cinnamon, and enjoy your health-boosting smoothie!
Optional Garnishes
Garnishing your homemade Golden Milk smoothies adds a little fun flair or added flavor. Keep your smoothies interesting and Instagram-ready with these fabulous toppers:
- Orange or lemon zest adds color and flavor.
- A swirl of rich coconut cream and a cinnamon stick creates a cozy vibe.
- A plop of fat-free vanilla ice cream and a dusting of cinnamon is dreamy.
- Ground almonds, walnuts, coconut flakes, dried oatmeal flakes, or granola add an irresistible crunch and texture.
Hot Tip: Love this recipe but want to try a green smoothie? It will be a brighter golden-green, but a bit of matcha powder will add catechins, particularly epigallocatechin gallate (EGCG), a potent antioxidant.
Benefits of CBD in Your Smoothie
If you love this smoothie recipe, we have a CBD-infused version listed below, and some suggestions for add-ins to improve the flavor and bioavailability of your Turmeric supplementation, plus the added benefits of other botanicals.
Why put CBD in your Golden Milk Smoothie? For the benefits, of course! CBD is a powerful botanical with broad biological support. The body easily absorbs it and has a very low risk profile for side effects. If you’re new to CBD, start with a small dose so you do not experience any tummy upset, which can occur when you first begin taking CBD for your health.
Kats Botanicals makes CBD isolate products that target CBD wellness with each dose. They come in different strengths and flavors, so be sure to visit our CBD products page to see all of them at once and find what works best for you.
CBD Benefits
- Some CBD products have received FDA approval for use with seizure disorders.
- Some studies demonstrate a strong potential for cannabis compounds like CBD to provide discomfort relief.
- As an aid in stress management.
- Well-balanced calming properties and support for various bodily systems like memory, digestion, and sleep.
CBD-Infused Golden Milk Smoothie Recipe
This is an easy Golden Milk Smoothie Recipe that incorporates the soothing effects of CBD drops. A Golden Milk Smoothie with CBD is a great way to combine the bodily benefits of Turmeric with the calming effects of CBD. It’s so easy to make one of these wellness smoothies, and it’s so tasty that you may forget you’re sipping something healthy!
CBD + Golden Milk Smoothie Ingredients:
- 1 cup unsweetened almond milk or oat milk (or coconut milk if you prefer a creamier smoothie)
- 1 frozen banana
- ½ teaspoon Turmeric powder (or ½ inch fresh Turmeric root)
- ¼ teaspoon ground cinnamon
- ¼ teaspoon ground ginger (or ½ inch fresh ginger root)
- A pinch of black pepper
- 1 teaspoon sugar* (optional)
- 1 tablespoon chia seeds or flaxseeds (fiber + omega-3s)
- ½ teaspoon vanilla extract
- A handful of ice cubes
- One serving of CBD oil (strength & dosage per your preference)
*Sweetener equivalents/substitutes for white granular sugar:
- Monk fruit extract (6 drops)
- Agave nectar (¾ tsp)k
- Honey (⅔ tsp) or maple syrup (1-1 ½ tsp)
Instructions:
- Blend everything except the CBD oil in a high-speed blender until smooth.
- Once blended, add the CBD oil and pulse a few times to mix it in (avoiding overheating).
- Pour into a glass, sprinkle with cinnamon, and enjoy your brain & metabolism-boosting smoothie!
Adding Kratom to Your Turmeric Smoothies
Beyond the traditional Golden Milk Smoothie is one with an even more beneficial kick. Kratom is a natural substance known to give a kick to your day. Mix about a teaspoon of your favorite Kratom strain in with your smoothie! There are so many Kratom strains available that you can pick your experience.
We recommend:
- Bali Kratom strains for smoothness in texture and flavor.
- Wild Red Kratom strains for an evening of relaxing calm.
- White Jongkong for a morning to mid-morning boost.
- And, of course, our Super Green for all-around satisfaction & clarity.
Learn more about how the strains compare in terms of experience, feel, and benefits with our Kratom Strain Comparison Chart
Adding Kava to Your Turmeric Smoothies
For an island twist, mix in some Kava powders and chunks of fresh mango, full of sweetness and antioxidative effects! The Kava powders give your health smoothies a tingly twist and release your inner social butterfly. It’s a great way to set off on a good day, wherever the road may take you, or usher in a relaxing good time with friends.
Learn more about what Kava does for your botanical wellness and social well-being.
Adding Your Favorite Protein Powder
Yes, you can add your favorite protein powder to your Golden Milk Smoothie. Halve the protein powder measurement, blend it in with your smoothie, and add a bit more milk until it’s the creamy Golden Milk Smoothie consistency you want. Vanilla protein powder or orange-cream flavored powders work best with the bold flavors of Turmeric, ginger, and pepper.
Turmeric Golden Milk Smoothie Recipes with Fruit
Fruits are great ways to increase the nutritional value of your smoothies, add texture, and work in antioxidants. Here are a few options that pair well with the Turmeric and spices of a traditional Golden Milk:
✅ Sweet and Creamy Fruits
- Bananas: Add creaminess and natural sweetness. (FYI: One medium banana has about 422 mg of potassium!)
- Mango: Enhances the tropical vibe and pairs well with Turmeric.
- Pineapple: Adds a tangy sweetness that complements the spices.
- Peach: Provides a mild, sweet flavor with a creamy texture.
✅ For a Tropical Turmeric Smoothie
- Orange: Offers brightness and vitamin C.
- Lemon: A touch of lemon juice adds freshness and balances the earthy turmeric.
- Tangerine: Adds sweetness and mild acidity.
✅ Berries
- Blueberries: Provide antioxidants and a vibrant color.
- Raspberries: Their tartness contrasts nicely with the sweetness of the smoothie.
- Strawberries: Add a fruity sweetness with a slightly tangy note.
✅ Exotic Options
- Papaya: Creamy and mildly sweet, it complements Turmeric well.
- Coconut: Fresh coconut flesh or shredded coconut adds a tropical, nutty flavor.
- Dates: Natural sweetness without overpowering the Turmeric.
VEGAN Golden Milk Smoothie
Any of the above recipe suggestions can easily be converted into vegan recipes by using soy milk or light coconut milk in place of cow’s milk. If you use coconut milk, you may need less sweetener, as coconut milk is naturally sweet.
Other vegan milks include:
- Almond milk
- Soy milk
- Oat milk
- Coconut milk
- Cashew milk
- Rice milk
- Hemp milk
We Love Sharing Healthy Recipes (and we’d love to hear about your favs!)
If you try this recipe and love it, share with us on our community page the tweaks to this Ginger Turmeric Smoothie that you enjoyed – did you add mango and banana? Enjoyed this recipe but used oat milk instead and want to share your experience. We’d love to hear!
Thanks so much for visiting the Kats Botanicals blog, where we love to share about plant-based wellness, including some of our favorite Kratom tea recipes. Visit Kats Botanicals Guidebook for more information on how we provide plant-based wellness for you.
