Start your day off right with this plant-based smoothie, featuring all of the delicious taste and health perks of golden milk in smoothie form! Creamy, naturally sweet, subtly spiced, and packed with Member’s Mark™ Ground Turmeric!
What is Golden Milk?
Golden milk—often called turmeric milk—is a warm, spiced drink traditionally made by combining milk (dairy or plant-based) with turmeric and other ingredients like ginger, cinnamon, black pepper, and sometimes honey.
Golden milk comes from Ayurvedic traditions in India, where turmeric has been used for centuries for its potential health benefits. It has a rich golden-yellow color and a slightly earthy, spicy flavor.
Common ingredients
- Milk (cow’s milk, almond, coconut, oat, etc.)
- Turmeric (main ingredient)
- Black pepper (helps your body absorb turmeric’s active compound)
- Ginger
- Cinnamon
- Sweetener (like honey or maple syrup)
Why people drink it
Golden milk is often associated with:
- Anti-inflammatory properties (thanks to curcumin in turmeric)
- Supporting digestion
- Relaxation before bedtime (it’s caffeine-free)
- General immune support
What it tastes like
It’s warm, mildly spicy, and slightly sweet if you add a sweetener—similar to a chai latte but without tea.
What is Turmeric?
Turmeric is a bright golden-yellow spice that comes from the dried and ground root (technically a rhizome) of the turmeric plant, which is part of the ginger family. It has been used for centuries in cooking and traditional wellness practices, especially in India and across Asia.
What it looks and tastes like
- Color: deep yellow to orange
- Flavor: earthy, warm, slightly bitter, and peppery
- Form: usually sold as a ground powder, but you can also buy the fresh root
Fresh turmeric root looks a lot like ginger on the outside, but it’s bright orange inside.
What it’s used for
Turmeric is commonly used in:
- curry dishes
- soups and stews
- rice
- roasted vegetables
- marinades
- golden milk / turmeric lattes
It’s also what gives foods like mustard and many curry powders their golden color.
Why people talk about it for health
Turmeric contains a natural compound called curcumin, which is the part most often linked to anti-inflammatory and antioxidant benefits.
If you’re using ground turmeric for wellness, pairing it with black pepper and a little fat (like milk, olive oil, or coconut milk) helps your body absorb it better.
Golden Milk Smoothie
Equipment
- Blender
Ingredients
- 1 cup Banana ripe, sliced, frozen
- 1 cup Coconut or Almond Milk use full-fat coconut milk for creamier smoothie
- 1/2 tsp Member's Mark™ Ground Turmeric
- 1 tbsp Fresh ginger plus more to taste
- 1 dash Member's Mark™ Ground Cinnamon
- 1 dash Member's Mark™ Fine Ground Black Pepper
- 1 dash Ground nutmeg
- 1 dash Ground clove and/or cardamom optional for warmth & spice
- 1/4 cup Fresh carrot juice optional for color & sweetness
Instructions
- Add banana, coconut milk, Member's Mark™ Ground Turmeric, ginger, Member's Mark™ Ground Cinnamon, Member's Mark™ Fine Ground Black Pepper, and nutmeg to a high-speed blender and blend on high until creamy and smooth. If including, add cardamom, clove, and fresh carrot juice at this time (optional).
- If too thick, thin with more coconut milk or water. If too thin, thicken with ice (or more frozen banana, though it will add more sweetness).
- Taste and adjust flavor as needed, adding more cinnamon for warmth, black pepper for spice, ginger for “zing,” turmeric for earthiness / more intense color, or banana for sweetness. Adding carrot juice will also add sweetness and more intense orange/yellow hue.
- Divide between serving glasses and enjoy immediately. Keep leftovers in the refrigerator for 24 hours. Freeze leftovers by pouring into an ice cube tray and use for future smoothies (either this smoothie or others you’d like to infuse with a golden milk flavor).
