Turmeric Smoothie
This turmeric smoothie recipe comes together in one blender jar with no cooking and no straining. It tastes like a tropical dessert instead of a health shot, with frozen pineapple and banana balancing the earthy spice perfectly.
Equipment
- High-powered blender - A high-torque blender breaks down frozen fruit and ginger completely
- Paring knife - For slicing banana and peeling fresh ginger if using
- Freezer-safe bag or container - For freezing sliced banana ahead of time
- Rubber spatula - For scraping down the blender jar
- Glasses or mason jars for serving - 16 oz / 475 ml capacity recommended
Ingredients
- 1 cup unsweetened almond milk - 240 ml, or milk of choice
- 1 medium banana - sliced and frozen at least 2 hours
- 1 cup frozen pineapple chunks - 150g
- 1 teaspoon ground turmeric
- ½ teaspoon ground ginger - or a ½-inch piece of fresh ginger, peeled
- ⅛ teaspoon black pepper - freshly ground
- 1 tablespoon raw honey - plus more to taste
- 1 tablespoon chia seeds
Instructions
- Peel and slice the banana into ½-inch coins, then freeze on a plate for at least 2 hours until solid.
- Pour the almond milk into the blender jar first to help the blades catch everything evenly.
- Add the frozen banana slices and frozen pineapple chunks to the blender.
- Add the ground turmeric, ground ginger, black pepper, raw honey, and chia seeds to the blender.
- Secure the lid and blend on high for 45 to 60 seconds, stopping once to scrape down the sides with a spatula if needed, until completely smooth.
- Taste and add more honey if desired, or blend in an extra splash of almond milk to thin the consistency.
- Pour into two glasses or mason jars and serve immediately for the best texture.
- Rinse the blender jar immediately after use to prevent turmeric staining.
Notes
- Black pepper is non-negotiable: Piperine in black pepper significantly increases curcumin absorption from turmeric. Skip it and you lose most of the benefit.
- Always freeze the banana first: Using fresh banana with ice makes a thinner, icier smoothie instead of a thick, creamy one.
- Don't over-measure the turmeric: More than a teaspoon per serving starts to taste bitter and chalky rather than warm and earthy.
- Use fresh ginger if you have it: A ½-inch piece gives a brighter, sharper flavor than ground ginger.
- Add greens if you want them: A handful of baby spinach blends in without changing the flavor much since the pineapple and turmeric dominate.
- Storage: Store in an airtight jar in the refrigerator for up to 24 hours. The chia seeds will continue to thicken it, so expect a denser texture the next day.
- Freezing the finished smoothie: Pour into an ice cube tray and freeze, then blend the cubes with a splash of milk later for a quick single serving.
- Batch prep tip: Keep a standing bag of pre-sliced, frozen banana in the freezer so smoothie mornings take no extra prep time.
- Warm the almond milk slightly in cold weather: Letting it sit at room temperature for a few minutes helps a weaker motor blend more easily.
Nutrition
Serving: 1smoothieCalories: 190kcalCarbohydrates: 38gProtein: 3gFat: 4gSaturated Fat: 0.5gSodium: 95mgPotassium: 450mgFiber: 6gSugar: 24gVitamin A: 2IUVitamin C: 35mgCalcium: 20mgIron: 6mg
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