Golden Mango Turmeric Smoothie Bowl

This golden mango turmeric smoothie bowl is packed with powerful anti-inflammatory compounds. It’s super thick and is made with just 5 simple ingredients! This sweet and fruity smoothie bowl is the perfect vegan, gluten free, nut free and soy free breakfast.

Why You’ll Love This Smoothie Bowl

• Anti-inflammatory
• Supports gut health
• Ultra thick

Turmeric is an incredible anti-inflammatory food. It’s typically added to savoury dishes, but it can be added to sweet smoothies as well! This golden mango turmeric smoothie bowl is tropical tasting, thick and creamy, and packed with impressive health benefits. It also has 24 grams of plant protein! And don’t worry, the flavour of turmeric is mild. It blends perfectly with fruits like mango.

Turmeric is a small root, similar to ginger root. However, the colour of turmeric root is vibrant golden-orange. It contains an active compound called curcumin, which is responsible for most of the health benefits of turmeric. Consuming turmeric can improve conditions such as arthritis, metabolic syndrome, and even exercise-induced muscle soreness. Most people can benefit from consuming more turmeric because it reduces oxidative stress. This is important—high levels of oxidative stress in the body increases the risk of developing certain diseases. Enjoying smoothie bowls made with turmeric can be a great healthy habit to develop.

Mango and banana are the two fruits we will use as the base of this smoothie bowl. The combination creates the perfect tropical sweet taste, and covers the earthy flavour of turmeric. These fruits are high in fibre and water content, making them satiating and helpful in maintaining good digestion. The fibre found in bananas actually acts as a prebiotic in the gut! It helps balance good gut bacteria levels. Mango is one of the best fruits to use in smoothie bowls because of it’s tropical flavour and benefits. Mangos are filled with enzymes that heal the gut, as well as unique protective antioxidants like mangiferin!

Ingredients Needed

These are the ingredients you will need to make this golden mango turmeric smoothie bowl.

Turmeric powder: The key ingredient to achieve the vibrant golden colour of this smoothie bowl. Fresh turmeric root can also be used. Wash the fresh turmeric thoroughly and chop a 1 inch ‘thumb’. The skin can be left on if you are using a high speed blender.

Protein powder: Use any favourite plain or vanilla flavour vegan protein powder. Both sweetened and unsweetened types work well, depending on how sweet you like your smoothie bowls to taste.

Frozen mango & banana: Creates the thick, creamy base of the smoothie bowl. If you are freezing your own fresh fruit make sure the mango and banana chunks are fully frozen before using. This usually takes 12-16 hours, so freeze your fruits the day before!

Coconut milk: The liquid that brings all of the other ingredients together to blend smoothly and adds a creamy consistency. Use the type of coconut milk found in a carton, as the type found in cans tends to be too thick.

For ingredient amounts and instructions, please see the recipe card at the bottom of the post.

Benefits

High fibre

Easily get more fibre in your every day diet with smoothie bowls! In addition to being generally healthy, getting enough fibre can be extremely helpful for weight loss as it helps keep you feeling full for longer, without adding calories. Fibre also helps improve our gut health.

Nutrient dense

Vegan smoothie bowls are a great way to get more nutrient rich foods in each day. By blending them into a single meal, it’s super quick, easy and customizable. Choose ingredients like dark leafy greens, berries, nuts, seeds and fruits to make your smoothie bowls nutrient rich.

Quick and easy

It’s incredibly fast to make a yummy smoothie bowl. Gather your ingredients and toss them in the blending container, blend, and you’re already done! Rinse the blender container. It doesn’t get much more simple than that. Smoothie bowls rarely take more than 5 minutes to make. This makes them a great option if you find yourself short on time for a healthy meal.

Variations

Coconut milk alternatives

This recipe uses coconut milk but you can try using any plant based milk you prefer. Some alternatives include soy, almond, hemp or cashew! You can also make your own plant milk from scratch in a blender. The key is to avoid using just water to blend. We want to use something more creamy, it makes the smoothie bowl thicker in texture.

Adjust the consistency

If you prefer a thicker consistency you can try the recipe using a bit less liquid than what is suggested. If you want a thinner consistency, try adding a bit of extra liquid to the recipe.

Make it without banana

If you don’t like banana it can be omitted from this recipe. Replace the banana with more frozen mango chunks. Banana is slightly sweeter than mango, so be sure to use a sweetened protein powder if making this recipe with mango only. This will keep the flavours nicely balanced.

Add a dash of pepper

If you want the maximum benefits from the turmeric consider adding the tiniest dash of ground black pepper to the blender. This will increase the effects of the curcumin in turmeric. Be careful not to add too much!

Instructions 

• Add all ingredients to blender.

• Start blending at low speed for 5-10 seconds. Increase to high speed and blend for 1-2 minutes. Use the blender tamper to push ingredients down towards the blades.

• Scoop into a bowl and add desired toppings. Serve your golden mango turmeric smoothie bowl immediately!

Prep & Blending

Add ingredients in the correct order

Always add liquid ingredients to your blender first. Then add powders, nut butters, nuts and seeds. Then add fresh greens and fresh fruit. Finally add your solid ingredients like frozen fruit. If using a small blender container with a twist on lid, reverse the order so that when you turn the container over to blend the frozen ingredients are farthest away from the blades.

Use a tamper

Push ingredients down towards the blades while blending using the tamper that comes with your blender. This helps to avoid thick smoothie bowls from getting stuck, so you don’t have to stop blending and scrape down the sides of the container.

Avoid over blending

Try to blend your smoothie bowl for less than a couple of minutes. If blended for too long, even thick smoothie bowls will become thin. This is because the heat generated by the blades and motor of the blender heat up your ingredients while they are being blended.

Use a high power blender

For smoothie bowls that have a perfectly smooth and creamy texture use a high powered blender such as a Vitamix. A Vitamix can break down any ingredients to much finer particles than standard blenders, and more nutrients are released. A high speed blender also reduces the time you need to blend your recipe, which helps keep it nice and cold.

Chill your bowl

By placing your bowl in the freezer for a few moments you can help your smoothie bowl stay cool for longer. This way it won’t start melting instantly while you are eating it. This is especially helpful if you’re in a hot climate. Pop it into the freezer while you are prepping and blending, then take it out when it’s time to pour your finished smoothie bowl!

FAQ’s

Can I use fresh mango?

For a super thick smoothie bowl all of the fruit must be frozen. Making this recipe with fresh mango will result in a thick smoothie you can drink with a straw. If that sounds good then go for it! But if you want to add yummy toppings and scoop it up with a spoon then stick to only frozen fruit. Same goes with the banana.

Can I lose weight with smoothie bowls?

Smoothie bowls are an excellent weight loss food! This is because they are generally healthier and higher in fibre and nutrients. Due to high water content, the large volume of a smoothie bowl helps your stomach to feel satiated. And the fibre keeps you feeling full for longer, without feeling weighed down or tired.

Can smoothie bowls be refrigerated?

Smoothie bowls are best enjoyed immediately after blending, while they are freshest. However you can refrigerate most smoothie bowls for 1-2 days in an airtight container such as a jar. Be aware the consistency will not be thick, but you will have a drinkable smoothie to enjoy later.

Can I make smoothie bowls without a high speed blender?

Yes, you can still make smoothie bowls with a regular blender. It might take more patience depending on the recipe. Turn off the blender to scrape down the sides of the container, and secure the lid before continuing to blend. Repeat as needed. Alternatively you can add a small amount of additional liquid to the recipe, which should help.

How can I increase the protein?

If you wish for your golden mango turmeric smoothie bowl to have even more protein, you can simply double the amount of protein powder in the recipe. Don’t use more than two large scoops of protein powder or the texture will become less enjoyable. Some other high protein ingredients that can be added are hemp seeds, almond butter, oats, vegan greek yogurt and silken tofu.

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