This iced ginger turmeric smoothie is a perfect mid-morning or afternoon pick-me-up! And its anti-inflammatory and antioxidant properties will leave your body cheering!
It’s hot out! And while I’m a traditional girl when it comes to coffee (I like to savor a hot cup of coffee or espresso), I love other types of cold, icy drinks–from fruit-infused sparkling water to icy cold smoothies.
Enter this ginger turmeric smoothie. I have been enjoying this summery beverage at least once a week for the past couple of months. I love that it’s so easy to whip up, and both refreshing and invigorating. And, like the turmeric roasted chickpea and quinoa salad that I posted about last week, it gives me another way to incorporate turmeric into my diet.
Why all the fuss about turmeric? Turmeric grows like a root and is commonly used in Asian cooking and is also part of curry. Turmeric contains a yellow compound known as curcumin. Curcumin and other chemicals in turmeric have known anti-inflammatory effects, meaning they may help decrease inflammation or swelling in the body. And who doesn’t want that? From sore joints to sinus swelling to who knows what else, I know that I certainly need anti-inflammatory components in my diet.
Ginger is another spice that comes from a root. It’s known to help alleviate digestive issues, such as an upset stomach, nausea, or vomiting. Like turmeric, ginger also has anti-inflammatory components and some studies suggest that it may be helpful for conditions such as osteoarthritis.
In addition to their anti-inflammatory components, both ginger and turmeric provide antioxidants too! Adding a touch of black pepper to the smoothie helps your body absorb the curcumin. I’ve always had trouble consuming enough antioxidants in my diet so this smoothie has been a real blessing. If you’re the same as me then you may need a supplement to provide you with the optimal amount of antioxidants. Take a look at this page on l-carnosine dosage to see if it is able to help you! The smoothie and some supplements are a perfect combo.
Our local Whole Foods now carries whole turmeric, right next to the whole ginger, so I have been buying that now and then. But you can make this smoothie with either whole or dried turmeric. Experiment and mix it up is what I always say!
The idea for this drink came from golden milk, basically a warm version of this drink but made without a banana. I thought, this would be really good as a cold smoothie/latte type drink. I had also tried adding turmeric to my fruit smoothies, but found that the turmeric flavor often overpowered the fruit flavor.
This iced ginger turmeric smoothie can be part of perfect post-workout snack too. Just enjoy it with a food that contains a good combination of protein and fat, such as a handful of nuts, a mini frittata, or crackers and hummus. Add some fresh fruit, avocado, whole grain toast, or granola if you need more calories!
- 8 ounces unsweetened almond milk
- ½ frozen banana
- ½-inch piece of peeled, fresh ginger root
- 1 teaspoon turmeric (or ½-inch piece of peeled, fresh turmeric root)
- 1 teaspoon honey
- ½ teaspoon cinnamon
- Pinch of black pepper
- ice cubes
- Combine all ingredients in a high-powered blender and whiz until smooth.
- Pour into a tall glass over ice. Sprinkle with some extra cinnamon if desired and enjoy!
Sources:
http://nutritionfacts.org/2015/02/05/why-pepper-boosts-turmeric-blood-levels/
http://umm.edu/health/medical/altmed/herb/ginger
http://www.webmd.com/vitamins-supplements/ingredientmono-662-turmeric.aspx?activeingredientid=662
I’m a huge fan of tumeric, this smoothie looks so refreshing and delicious!
I just made this & it’s sooo good and refreshing! Do you happen to have the nutritional information?
Hi Nancy!
I just added the nutrition information. As you can see, it’s low in total calories but high in many nutrients.
So glad you liked it!
Maria
Thank you! Love the flavor!
First, let me say that I love how unique this smoothie is! I often get bored of smoothies because I always use the same basic recipes, so it’s exciting to try something new.
I’ve always had digestive issues so ginger is great for me, but I never knew Tumeric was so beneficial as well.
Has anyone tried it with raw whole milk? My friend says she prefers it and it makes it even creamier.
I have to admit though, I am a little skeptical of adding a pinch of black pepper, but you seem to know what you’re doing so I’ll give it a try!
Hi Danielle,
I bet this recipe would be delicious with whole milk as well. And I would add just a minuscule pinch of the black pepper or leave it out completely if you are not sure about it. I have definitely added too much before and it wasn’t pretty, but as long as it’s just a tiny pinch it’s usually fine for most people. Let me know how it works out!
Maria
Thanks for the response Maria! I think I prefer it without the black pepper; even just a small pinch is still too strong for me, but I have never been a big pepper fan. I do, surprisingly, like white pepper better than black pepper. Have you tried it with a pinch of white pepper instead of black to still absorb the curcumin?
Hi Danielle! I totally get it. I love your idea to try white pepper – I am definitely going to do that. Thanks for the feedback and suggestions!