Enjoy the health benefits of turmeric with this Anti-inflammatory Turmeric Smoothie. The cool companion to another favorite anti-inflammatory recipe, Golden Milk Turmeric Tea. You can have a healthy breakfast or snack with this delicious smoothie ready in minutes! There is no added sugar and fresh ginger, pineapple, and mango all provide even more anti-inflammatory powers. It’s perfect for anyone trying to incorporate more anti-inflammatory foods into their diet!
Save This Recipe!
Enter your email and I'll send it straight to your inbox. Plus you'll get new recipes from me every week!
By submitting this form, you consent to receive emails from Happy Healthy Mama.
When it’s a warm day, however I don’t always crave a warm drink. It got me to wondering if I could create a drink with the same benefits as turmeric tea, but in a smoothie form.
I tried it and it worked beautifully! This smoothie has all the anti-inflammatory benefits of turmeric tea in smoothie form. Bonus: it tastes fabulous, too. It works well even with no added sugar because we are combining two fruits with plenty of natural sugar: pineapple and mango.
Why Turmeric?
Curcumin is the active ingredient in turmeric that gives it its potent anti-inflammatory effect. Curcumin has been well-researched and shown to help with inflammatory conditions, such as arthritis. When you hear “food is medicine,” this is the type of food they’re talking about! Read this study for an in-depth review of the health benefits of Curcumin.
Anti-Inflammatory Turmeric Smoothie Ingredients
We use frozen pineapple and mango, which gives the smoothie a creamy texture and makes it cold at the same time! Coconut oil helps Curcumin enter the bloodstream and bypass the liver, so don’t skip the fat! (Read more about this here.)
How to Make an Anti-Inflammatory Turmeric Smoothie
First, you need to make your turmeric paste. Don’t worry; it only takes a few minutes and if you do it once and have enough paste for plenty of smoothies. You can also use it for Golden Milk Turmeric Tea and anytime you want to add it to a smoothie for an extra boost of anti-inflammatory power! It would be great in this Pineapple Smoothie and I also think it’d go well with this Orange Creamsicle Smoothie.
When we make the turmeric paste, we are combining our turmeric powder with black pepper, which is important as it increased the bioavailability.
Make the Turmeric Paste
Combine your turmeric powder and water in a small saucepan. When you first combine it, it will be thin. Within a minute on low heat, you’ll have a paste. This is how thick it should get.
Then you add in your black pepper to the paste. Turmeric paste can be stored in an airtight container in the refrigerator for up to 2 weeks. Keep it in the front so you remember to use it!
Once you have your turmeric paste ready, you simply need to add all of the ingredients to the blender and blend!
For the smoothest, easiest to blend smoothies, I highly recommend the Vitamix blender. I have been using the Vitamix for ten years now and it’s the best. Check out my blender review video here.
FAQS
Can I use Fresh Turmeric?
I get this question a lot, and the answer is yes, you absolutely can. Fresh turmeric isn’t as easy to find, so I tend to use the powder because it’s what I have on hand all the time. If you find fresh turmeric, use 1 tablespoon that’s been peeled and chopped. Don’t forget to add a pinch of black pepper to your smoothie!
Do I have to use the Turmeric Paste?
This is another question I get often. You can make this without the turmeric paste, it’s just not my preference. I like having the paste on hand for smoothies, tea, and even to use in stir fry dishes. If you’d like to skip this step, simply use 1 teaspoon turmeric powder and a pinch of black pepper in your smoothie.
This turmeric smoothie is a great smoothie to drink daily if you have joint pain or any other inflammatory conditions. Not only is the turmeric anti-inflammatory, it calls for fresh ginger which is another powerful anti-inflammatory food. It’s refreshing with a nice bite, and a tropical sweetness from the pineapple and mango.
Ready to get your smoothie on?! Let’s do this.
If you’d like to use fresh turmeric, try this incredible Lemon Ginger Turmeric Tea ! Another great way to incorporate turmeric into your diet is this Cauliflower Soup with Coconut, Turmeric, and Lime.
If you love anti-inflammatory smoothies, you’ve also got to make this Cacao Smoothie! Want a more protein loaded smoothie? I recommend this Greek Yogurt Smoothie. This green smoothie is the best smoothie recipe without banana!
If you try this Anti-inflammatory Turmeric Smoothie recipe or any of my other healthy recipes, please share it on Instagram and I’ll feature you! Also, if you try it, please leave a comment with a star rating below! Those star ratings are so helpful in helping my recipes get discovered. I appreciate you!
Print
Anti-inflammatory Turmeric Smoothie
- Total Time: 5 mins
- Yield: 1 1x
Description
This is a powerful anti-inflammatory smoothie that tastes incredible with no added sugar.
Ingredients
- 1 cup frozen pineapple
- 1 cup frozen mango
- 1–1 1/2 cups cold water
- 1 teaspoon coconut oil
- 1 teaspoon peeled, chopped fresh ginger
- 1 teaspoon turmeric paste (recipe in notes )
Instructions
- Place all ingredients in blender.
- Blend on high speed until super smooth. Enjoy!
Notes
Recipe Notes
To Make the Turmeric Paste
- 1/4 cup turmeric powder
- 1/2 cup water
- 3/4 teaspoon black pepper
- Mix the turmeric and water in a pan over low heat, stirring until a paste is formed.
- Once you have a paste, stir in the black pepper.
- Cool and store in a glass jar in the fridge for up to 2 weeks.
To substitute fresh turmeric, use 1 tablespoon peeled and chopped fresh turmeric and add a pinch of pepper to the smoothie.
To use fresh turmeric, use 1 tablespoon peeled and chopped turmeric and add a pinch of pepper to the smoothie.
If you’d prefer to not make the turmeric paste, use 1 teaspoon turmeric paste and add a pinch of pepper to the smoothie.
- Prep Time: 5 mins
- Category: smoothie
- Method: blender
- Cuisine: American
Nutrition
- Serving Size: 1 smoothie
- Calories: 227
- Sugar: 38.5g
- Sodium: 16mg
- Fat: 5.4g
- Saturated Fat: 4.1g
- Carbohydrates: 47.8g
- Fiber: 5.4g
- Protein: 2.5g
Please note that links to products are affiliate links.
First of all well done for your super delicious and healthy recipes. I have a query…lately I have read that coconut oil is not healthy for our health so what should I use instead for the smoothie? Thankyou. Regards
First of all well done for your super delicious and healthy recipes. I have a query…lately I have read that coconut oil is not healthy for our health so what should use instead for the smoothie? Thankyou. Regards
Your best bet is to dissolve some turmeric in heated ghee (clarified butter) and use that in your smoothie. It binds to then fat and is transported across cell membranes in this form.
I just wanted to know that what herb can I use for my acne n the marks it left behind. Thanks
Recently bought ground organic turmeric fortified with Curcurim C3 complex and BioPerine black pepper extract from Costco. They had samples of golden milk, but I didn’t love it. I need to start adding turmeric into my daily diet for inflammatory gut and joint issues, so I searched for a smoothie recipe and found this one. I did add honey for a little added sweetness, and used a mix of frozen pineapple, mango, strawberry, and coconut, but the end result is delish. (I also did half water and half unsweetened vanilla almond milk) I definitely taste a little “bite” at the end, which I’m not sure of it’s from the turmeric or the ginger, but I will play with it some more. Great base recipe, though. Thank you!
You’re welcome! Thanks for the feedback!
Can you use fresh turmeric instead of ground for the paste? If so, how much fresh turmeric would I use? Thank you!! Can’t wait to try this recipe!!
OH…MY…GOSH! SERIOUSLY! !! This is the best smoothie ever!
Thank you?
Glad you liked it! Thanks for the feedback Laurie. 🙂
Holy smokes! Carbs and sugar content for diabetic make this a no go? Thoughts?
I don’t feel comfortable commenting on this since I don’t feel qualified to give nutritional advice to a diabetic. Most of the carbs and sugar here are coming from the fruit. I’m not sure how much diabetics needs to limit their natural sugars and carbs from fruit.
How much turmeric do you use? I couldn’t find a recipe for the paste..
Does it have to be pineapple and mango..in allergic to both. Could I do berries with the same affect
Sorry repost forgot to put web address
I have powered tumeric ground .. do
I add 1 tsp to Ice, fruit, and water with
pepper then add to blender or will
the water make I think less effective …
for arthritis .
I have power turmeric ground to make a smoothie I add ice and fruit and pepper and 1 tsp of turmeric is this correct
Thank.youfor the info i will let you know how it goes
I have a couple of questions:
1. What is good replacement for pepper…have diifulty with IBS with pepper or anything “spicy” (ginger does NOT bother me at all…it helps).
2. Can I use tumeric powdER and ginger paste? If just adding the tumeric powder to the smoothy, how much would you suggest?
3. Best way to add coconut oil to the smoothy to avoid it solidifying in clumps….if that is even possible….I currently add it to my smoothy and haven’t figured out a way.
What would be a good substatute for pinapple??
You can use papaya.
Sure!
I am in Cape Town South Africa abs have bad rhuematoid arthritis. I want to make the turmeric smoothie. Where will I get fresh or can I just use the powder
I use powder, not fresh. Enjoy! 🙂
My 2 1/2 year old loves this smoothie and drinks half of mine every morning. Should I worry about him drinking this daily? (I’m not sure if the medicinal properties may be detrimental for a toddler?) Thanks for this great recipe!
Julie, I don’t think you have to worry, but I would check with your toddler’s pediatrician just to be sure.
How long did it take to make a paste? I don’t think I was patient enough and mine never solidified. If I stir it and add the liquid to a smoothie will that work
Yes, that will work. It does take a few minutes for the paste to form.
What about adding a teaspoon of fresh chopped turmeric to the smoothie instead of the paste. Wouldn’t that work just as well. Perhaps with a grind of black pepper and a dash of cinnamon?
I think that would work great! Definitely add the pepper.
Turmeric has been such a great addition to my kitchen! I add fresh turmeric to curry, and even salad dressings. Going to try this recipe. Anit-inflammatory is always a good idea!!
Absolutely! I need to start buying fresh turmeric, too.
Lately I’ve just been putting tumeric powder and a couple of grinds of pepper in my smoothie – is that as effective as making the paste?
That should work also! You probably wouldn’t need too much pepper either. I like having the paste on hand for different uses, but I can’t see why that wouldn’t be just as effective.
How much turmeric powder if just adding to the recipe? And why the black pepper with turmeric? Thanks all
Black pepper helps your body break down the turmeric and absorb it.
Turmeric is hydrophobic, so it will not dissolve in aqueous solutions such as water. It is also not bioavailable as such. Your best bet is to dissolve some turmeric in heated ghee (clarified butter) and use that in your smoothie. It binds to then fat and is transported across cell membranes in this form. Once inside, the fat is cleaved off and the great benefits of turmeric are available to cells and tissues. Good luck.
Thanks for your input!
Can you dissolve it in heated coconut oil instead of Ghee?
Yes!
Can i use coconut oil instead o ghee and how mu h would I use and how much tumeric?
The recipe calls for coconut oil. If you want to sub in ghee, just use the same amount.