Mango Ginger Turmeric Smoothie

A powerhouse to reduce inflammation, this mango ginger turmeric smoothie is packed with soothing, antioxidant rich ingredients to improve health and energize—easy and quick to make in just 5 minutes. Vegan, gluten free, nut free and soy free.

Why You’ll Love This Smoothie

• Anti-inflammatory
• Heals gut issues
• Satiating

This mango ginger turmeric smoothie is a simple yet delicious blend of healthful ingredients. It tastes tropical and sweet with a subtle spicy kick thanks to fresh ginger root. It can be enjoyed with breakfast or as a healthy snack any time of the day.

Mango is an extremely healthy fruit due to its anti-inflammatory and antioxidant properties. Mangiferin is an antioxidant found exclusively in mango fruits which may reduce the risk of certain cancers. It also has antibacterial effects, and has been shown to help regulate blood sugar levels.

Turmeric is a vibrant golden root with powerful anti-inflammatory benefits. Turmeric contains curcumin, the compound responsible for anti-inflammatory effects. It can benefit the skin, reduce the risk of heart disease and balance gut flora to improve digestion.

To improve the bioavailability of turmeric a small amount of black pepper is combined along with the other ingredients in this smoothie. Don’t worry, the pepper doesn’t come through in the overall flavour of this fruity smoothie!

Cinnamon adds a slight spiced taste to this smoothie and blends perfectly with the flavours of ginger and turmeric. Cinnamon also helps lower blood sugar and is especially effective when combined with mango.

Ingredients Needed

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

Turmeric: This recipe uses turmeric powder but fresh turmeric root can also be used. Wash any dirt from the root before adding to the blender.

Black pepper: Only a tiny bit of pepper is needed to increase the bioavailability of the turmeric.

Cinnamon: Use ceylon cinnamon powder for the most health benefits.

Ginger: Fresh ginger root, washed and peeled.

Maple or agave syrup: Adds sweetness.

Frozen mango: Makes up the thick, frozen tropical base of the smoothie.

Oat milk: The liquid that brings all of the other ingredients together to blend smoothly and adds a creamy consistency.

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

Benefits

Hydrating

Staying properly hydrated is a basic requirement for optimal health. By incorporating daily smoothies you can maintain your ideal hydration level more easily. Start each morning with a smoothie for easy hydration!

High fibre

Easily get more fibre in your every day diet! 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 smoothies 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 fun! Choose ingredients like dark leafy greens, berries, nuts, seeds and fruits to make your smoothies nutrient rich.

Variations

Use natural sweeteners

Instead of agave or maple syrup you may prefer to use whole ingredients to sweeten this smoothie. The best whole food smoothie sweetener is medjool dates. These small fruits are ultra sweet and easy to add, just make sure the pits have been removed before tossing them into the blender!

Try an alternative plant milk

This recipe uses oat milk but you can try using any plant based milk you prefer. Some alternatives include soy, almond or cashew! You can also make your own plant milk from scratch.

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.

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.

• Pour into a glass and serve your mango ginger turmeric smoothie.

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 smoothies from getting stuck, so you don’t have to stop blending and scrape down the sides of the container.

Don’t over blend

Try to blend your smoothie for less than a couple of minutes. If blended for too long, even thick smoothies 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 smoothies that have a perfectly smooth and creamy texture use a high powered blender such as a Vitamix. It 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 glass

By placing your smoothie glass in the freezer for a few moments you can help your smoothie stay cool for longer. 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!

FAQ’s

Can I drink this turmeric smoothie every day?

Yes, this smoothie can be enjoyed on a daily basis for anti-inflammatory and antioxidant benefits. Fresh or ground turmeric are amazing ingredients to include in smoothies.

Can I lose weight with smoothies?

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

Can smoothies be refrigerated?

Smoothies are best enjoyed immediately after blending, while they are freshest. However you can refrigerate most smoothies for 1-2 days in an airtight container such as a jar.

Can I make smoothies without a high speed blender?

Yes, you can still make smoothies with a regular blender. It might take more patience depending on the recipe, but it can work. 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 smoothie to have a higher protein content, you can simply add (more) protein powder to the recipe. Plain unsweetened plant based protein will work in any smoothie. Alternatively you can try adding hemp seeds or even silken tofu.

Related

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Carrot Apple Ginger Smoothie

Vanilla Mango Protein Smoothie

Thick Mango Smoothie Bowl (No Banana)

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