Dairy-Free Turmeric Smoothies for Everyday Health & Nutrition

About a decade ago, turmeric began its steep ascent to the peak of popularity. It might be on the downward slope now in terms of “top food trend” lists, but it’s still just as nutritious as ever. Which is why this dairy-free turmeric smoothie continues to be an everyday favorite. I’ve been known to blend it up throughout the year, but early fall is the season I reach for it most. The weather’s warm enough that I’m craving smoothies, but colds are on the rise as people head back to school and work. And this golden milk smoothie is truly a gem when it comes to strengthening immunity.

A Truly Golden Dairy-Free Turmeric Smoothie

I originally shared this recipe back in 2017, but I’m giving it an update with nutrition facts and more recipe options. I’ve also added a little more information on the specific health aspects of this dairy-free turmeric smoothie below.

What are the Health Benefits of Turmeric?

There are countless articles on the health benefits of turmeric. It contains anti-inflammatory compounds that helps to fight chronic inflammation, and conditions like arthritis. Those same substances are touted as powerful antioxidants, which may neutralize free radicals and help to mitigate disease. It boosts our brains neurotrophic factor, creating the potential to reverse declines in brain function. And of course, turmeric has been hailed as a superfood for cancer prevention. How can it do so much at once? Some researchers believe turmeric’s ability to modulate the immune system and enhance antibody responses might be at the heart of it all.

How to Get the Most Nutrition out of Turmeric

Curcumin is the component in turmeric that is most hailed for health, but it does require a couple of aides to maximize its power. On its own, curcumin in ground turmeric can do just a little good, but black pepper has been shown to increase curcumin bioavailability by 2000%. Yes, that common spice can boost how much our bodies utilize from turmeric by two THOUSAND percent.

Also, curcumin is fat-soluble, so many dietitians recommend enjoying some fat with turmeric to help improve absorption. In my everyday dairy-free turmeric smoothie recipe below, I add a little full-fat coconut milk for both its creaminess and to support the turmeric. I love making my food do double duty. If you are allergic or cutting back on coconut, see my coconut-free option in the recipe notes. It still adds fat, but is much lower in saturated fat.

What about fresh turmeric? One study I found stated fresh turmeric has better bioavailability than dried turmeric. But it had conflict of interest. Even so, both dry turmeric powder and fresh turmeric are recognized as nutrition powerhouses.

Special Diet Notes: Turmeric Smoothie

By ingredients, this recipe is dairy-free / non-dairy, egg-free, gluten-free, grain-free, nut-free, peanut-free, soy-free, vegan, plant-based, top food allergy-friendly, optionally paleo-friendly, and optionally Whole30-friendly. There are even more options in the recipe!

Alisa Fleming

Dairy-Free Turmeric Smoothie

5 from 6 votes

This is my version of a "golden smoothie" with simple, nutritious ingredients. The fruit and spices play beautifully off of one another, for gently sweet depth in flavor. And the touch of full-fat coconut milk helps to maximize absorption of fat-soluble turmeric. Don't be tempted to omit the black pepper. It can increase the benefits of turmeric by 2000%!

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Prep Time 5 minutes mins

Total Time 5 minutes mins

Servings: 1 serving

Course: Drinks

Cuisine: American

Calories: 217

Ingredients Method Nutrition Notes

Ingredients

  

1x2x3x?

• 1 frozen ripe banana broken into chunks
• ½ to 1 cup unsweetened coconut milk beverage see Milk Options below
• 2 tablespoons full-fat coconut milk
• ¼ to ½ teaspoon vanilla extract
• ½ teaspoon ground turmeric
• ⅛ teaspoon ground ginger
• ⅛ teaspoon ground cinnamon
• Tiny pinch salt
• Pinch black pepper
• 3 to 5 drops pure stevia or your favorite sweetener to taste

Method

 

1. Place the frozen banana, 1/2 cup milk beverage, coconut milk, vanilla, turmeric, ginger, cinnamon, salt, and pepper in your blender and puree until smooth.
2. Blend in sweetener, to taste, and more milk beverage to thin, if desired.

Nutrition

Serving: 1smoothieCalories: 217kcalCarbohydrates: 30.9gProtein: 2.7gFat: 10.1gSaturated Fat: 8.8gSodium: 168mgFiber: 4.3gSugar: 15.8g

Notes

Milk Options: Coconut milk beverage is the type the drinkable type sold in large gardens cartons. If preferred, you can substitute both the coconut milk beverage and the full fat canned coconut milk with light canned coconut milk. I would start with 3/4 cup light canned coconut milk and add more as desired if the smoothie is too thick.

Fresh Spice Option: You can use about 1/2 tablespoon peeled fresh turmeric in place of the ground turmeric and / or 1 teaspoon peeled fresh ginger in place of the ground ginger

Honey Option: If using honey for your sweetener, slowly drizzle it into your smoothie in a thin stream with the blender running. Honey doesn’t dissolve easily in cold liquids. Adding it at as the smoothie blends helps to ensure it emulsifies properly.

Green Smoothie Option: Toss in a handful of fresh baby spinach leaves with the other ingredients. If you like the taste of kale smoothies you could use kale instead.

Protein Smoothie Option: Add one to two tablespoons dairy-free protein powder with the other ingredients. I typically use plain or vanilla vegan pea protein powder or collagen peptides (not vegan).

Tropical Option: Omit the cinnamon, but add about 1/2 cup pineapple chunks. This this adds a generous dose of Vitamin C. Use fresh pineapple if available, but drained canned pineapple is okay.

Banana-Free Option: Substitute ¾ cup frozen mango chunks for the banana.

Coconut-Free Option: Substitute your favorite dairy free milk alternative + 1 tablespoon cashew butter (Use sunflower seed butter for not free) for the coconut milk beverage and coconut milk. Or substitute homemade cashew milk (using the “Creamier Option” in the recipe) for both the coconut milk beverage and coconut milk. Either option will reduce the saturated fat to about 1.7 grams and will increase the protein to around 5 grams.

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