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Home » Recipes » Smoothie Recipes » Anti-inflammatory Turmeric Smoothie

Last updated on February 23, 2024. Originally posted on January 15, 2020 By Maryea / 65 Comments

Anti-inflammatory Turmeric Smoothie

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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!
Anti-inflammatory turmeric smoothie recipe with ginger and spice

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Many of you have tried and loved my recipe for Golden Milk Turmeric Tea. It’s a fantastic anti-inflammatory drink that tastes lovely and has great medicinal benefits.

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
overhead shot of ingredients for the Turmeric Smoothie Recipe

 

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

turmeric powder and water in a pan before combining to make 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.

turmeric paste on a spoon above a pan of turmeric paste

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!overhead shot of smoothie ingredients in the blender ready to be blended

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.

overhead shot of golden-colored smoothie creamy in the blender

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.

Close up of a golden smoothie in a glass with a black straw

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!

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Anti-inflammatory turmeric smoothie recipe

Anti-inflammatory Turmeric Smoothie


5 Stars 4 Stars 3 Stars 2 Stars 1 Star

4.8 from 19 reviews

  • Author: Maryea Flaherty | Happy Healthy Mama
  • Total Time: 5 mins
  • Yield: 1 1x
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Description

This is a powerful anti-inflammatory smoothie that tastes incredible with no added sugar.


Ingredients

Scale
  • 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

  1. Place all ingredients in blender.
  2. 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
  1. Mix the turmeric and water in a pan over low heat, stirring until a paste is formed.
  2. Once you have a paste, stir in the black pepper.
  3. 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

Did you make this recipe?

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Filed Under: Anti-inflammatory Diet

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Reader Interactions

Comments

  1. Fruit Merge says

    March 13, 2025 at 12:44 am

    amazing

    Reply
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  3. FLAGLE says

    December 5, 2022 at 3:40 am

    As far as I know, turmeric not only has anti-inflammatory effects, but also has a very good cancer prevention ability, thank you for sharing.

    Reply
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    November 16, 2022 at 5:31 am

    I’ll have to follow you since the information you present is really real, reflecting correctly and objectively, and it’s quite useful for society to grow together.

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  5. Kortney says

    February 18, 2022 at 9:31 am

    Amazing! Used ground tumeric & ginger instead, and substituted for unsweetened almond milk. SO soothing 💛

    Reply
  6. Coby says

    December 18, 2021 at 12:27 pm

    This smoothie was so delicious and refreshing! I took the lazy way and used plain dried turmeric and a pinch of pepper, and half a teaspoon of dried ginger. The turmeric flavor wasn’t overpowering at all. I also used coconut milk from a carton instead of the water. This made a great, light breakfast!

    Reply
  7. Patty Encinas says

    October 18, 2021 at 4:03 pm

    This smoothie was absolutely delicious and refreshing!! 🙂 I used Pineapple juice instead. I loved it!

    Reply
    • Maryea says

      October 21, 2021 at 4:24 pm

      Nice!

      Reply
  8. Greg Bond says

    December 15, 2020 at 10:08 am

    Too much sugar! Offsets the turmeric.

    Reply
    • Maryea says

      December 15, 2020 at 11:08 am

      Respectfully, I disagree with you. There is no added sugar in this smoothie and the natural sugar from fruits does nothing to the effectiveness of turmeric.

      Reply
    • Colleen says

      June 6, 2021 at 8:50 am

      You have no idea what you’re talking about, Greg.

      Reply
  9. Vickie says

    November 15, 2020 at 5:45 pm

    I am gonna try this. Have bad arthritis. Can you use blueberries and strawberries or only pineapple and mango

    Reply
    • Maryea says

      November 18, 2020 at 8:28 am

      Yes, but it will be less sweet overall.

      Reply
  10. Tesla says

    September 20, 2020 at 5:05 pm

    I love how easy this is, I used turmeric puree and it worked well. Would it be strange to add a banana to this?

    Reply
  11. Gus says

    September 3, 2020 at 11:14 am

    Can I use ginger paste

    Reply
  12. Martha Thurman says

    August 30, 2020 at 6:11 pm

    Please help trying to get rid of belly fat and inflammation.

    Reply
  13. Jennilyn says

    May 22, 2020 at 6:48 pm

    Can we use milk instead of water?

    Reply
  14. Kristin says

    February 23, 2020 at 12:28 pm

    What would be a good substitute if I can’t have pineapple?

    Reply
  15. Taylor Horne says

    February 4, 2020 at 9:47 am

    I made this last night for dinner and it was simple and very delicious!
    https://run3online.io/

    Reply
  16. Ross Negri says

    January 13, 2020 at 12:20 am

    Nice

    Reply
  17. Ed says

    May 28, 2019 at 10:29 pm

    How much of fresh turmeric root can be substituted for the paste??

    Reply
    • Maryea says

      June 2, 2019 at 8:40 am

      I would try 1 tsp grated fresh turmeric and add a pinch of black pepper.

      Reply
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Trackbacks

  1. So, Americans Just Discovered Haldi And They’re Obsessed With It – MangoBaaz says:
    August 26, 2024 at 3:38 pm

    […] Turmeric can be used in any smoothie of your choice, whether it be fruit or protein based. Try out this refreshing mango, pineapple, and ginger […]

    Reply

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