Blueberry Turmeric Golden

The Blueberry Turmeric Golden Smoothie is a vibrant fusion of traditional golden milk and antioxidant-rich blueberries.
This powerful blend combines the anti-inflammatory properties of turmeric with the brain-boosting benefits of blueberries, creating a delicious smoothie that's as beneficial for your body as it is pleasing to your palate.
The warm, earthy notes of turmeric and spices are perfectly balanced by the sweet-tart flavor of blueberries, resulting in a uniquely satisfying drink.
Whether you're looking to reduce inflammation, support brain health, or simply enjoy a delicious and nutritious beverage, the Blueberry Turmeric Golden Smoothie offers an accessible way to incorporate powerful superfoods into your daily routine.


- Powerful anti-inflammatory effects from curcumin in turmeric enhanced by black pepper
- Rich in antioxidants from both blueberries and turmeric to combat oxidative stress
- Supports brain health and cognitive function through blueberry polyphenols
- Contains natural compounds that may help regulate blood sugar levels
- Provides immune system support through multiple pathways


1 cup fresh or frozen blueberries
1 inch fresh turmeric root, peeled (or 1 teaspoon ground turmeric)
1/2 inch fresh ginger root, peeled
1 tablespoon honey or maple syrup
1 cup unsweetened almond milk
1/4 teaspoon ground cinnamon
1/8 teaspoon ground black pepper
1/2 frozen banana
1/4 teaspoon vanilla extract
1/2 cup ice cubes (omit if using frozen blueberries)


Blueberries: Packed with anthocyanins that protect against oxidative stress and inflammation. Support brain health, heart health, and may improve insulin sensitivity.
Turmeric: Contains curcumin, a potent anti-inflammatory compound that has been shown to match the effectiveness of some anti-inflammatory drugs. May help reduce risk of chronic diseases.
Ginger: Offers powerful anti-inflammatory and antioxidant effects. Helps with digestion and may reduce muscle pain and soreness.
Honey/Maple Syrup: Provides natural sweetness with antioxidant properties. Honey offers antimicrobial benefits, while maple syrup contains beneficial minerals.
Almond Milk: Low in calories while providing vitamin E, which is beneficial for skin health. A good dairy-free base that's gentle on digestion.
Cinnamon: Contains powerful antioxidants, has anti-inflammatory properties, and may help regulate blood sugar by mimicking insulin.
Black Pepper: Contains piperine, which enhances curcumin absorption by up to 2000%. Offers its own antioxidant and antibacterial properties.
Banana: Provides potassium, vitamin B6, and prebiotic fiber. Offers natural sweetness and creates a creamy texture.
Vanilla Extract: Contains small amounts of antioxidants and may help reduce inflammation. Enhances flavor without added sugar.


Calories: Approximately 245
Protein: 3g
Carbohydrates: 48g
Fiber: 7g
Fat: 5g
Key vitamins and minerals: Vitamin C, manganese, vitamin K, potassium, vitamin E
Antioxidants: Anthocyanins, curcumin, gingerols, cinnamaldehyde


- High-powered blender
- Measuring cups and spoons
- Knife and cutting board
- Vegetable peeler (for turmeric and ginger)
- Serving glass


1. Peel the fresh turmeric and ginger using a spoon or vegetable peeler.
2. Roughly chop the turmeric and ginger roots to help them blend more easily.
3. Add the almond milk to the blender first, followed by the blueberries, turmeric, ginger, banana, and remaining ingredients.
4. Blend on low speed initially, then increase to high and blend until smooth and creamy, approximately 45-60 seconds.
5. If the smoothie is too thick, add a little more almond milk; if too thin, add more blueberries or ice.
6. Taste and adjust sweetness if needed by adding more honey or maple syrup.
7. Pour into a glass and optionally garnish with a few fresh blueberries and a sprinkle of cinnamon.

Total preparation time: 10 minutes


- Serve in a clear glass to showcase the beautiful purple-gold color
- Garnish with fresh blueberries, a sprinkle of cinnamon, or a small slice of fresh turmeric
- Pour into a bowl and top with granola, additional berries, and a drizzle of honey for a smoothie bowl
- For a more substantial breakfast, pair with a small serving of nuts or a piece of whole grain toast


- Best enjoyed immediately after preparation for optimal flavor and nutrition
- Can be stored in an airtight container or mason jar in the refrigerator for up to 24 hours
- Stir or shake well before drinking if separation occurs
- The color may darken slightly during storage due to the oxidation of turmeric and blueberries


Protein boost: Add 1 scoop of vanilla protein powder or 2 tablespoons of hemp seeds
Extra anti-inflammatory: Increase turmeric to 2 inches of fresh root and add 1 tablespoon of chia seeds
Dairy option: Substitute Greek yogurt for half the almond milk for a creamier texture and probiotic benefits
Lower sugar: Use stevia instead of honey and reduce banana to 1/4
Nut-free version: Use coconut milk or oat milk instead of almond milk
Winter warmer: Add 1/4 teaspoon of cardamom and a pinch of cloves for warming spices


- Excellent as a nutrient-dense breakfast to start your day with anti-inflammatory benefits
- Perfect post-workout recovery drink to combat exercise-induced inflammation
- Beneficial as an afternoon pick-me-up during the infamous 3 PM slump
- Can be consumed regularly during cold and flu season for immune support
- Useful as a natural pain management aid for those with inflammatory conditions


Reduced inflammation: The curcumin in turmeric, enhanced by the piperine in black pepper, works synergistically with anthocyanins in blueberries to combat chronic inflammation, potentially reducing the risk of inflammatory diseases.
Enhanced brain function: Blueberries have been shown to improve memory and delay brain aging, while curcumin may increase BDNF, a growth hormone that functions in the brain.
Better digestion: Ginger aids in digestion by speeding up emptying of the stomach and reducing gas and bloating. Together with turmeric, it may help soothe digestive discomfort.
Improved cardiovascular health: The antioxidants in this smoothie help reduce oxidative stress and inflammation, both risk factors for heart disease. Blueberries specifically have been linked to improved arterial function.
Blood sugar management: Cinnamon has been shown to reduce fasting blood sugar levels and increase insulin sensitivity, while blueberries may improve insulin response.
Immune system support: Vitamin C from blueberries combined with the antimicrobial properties of turmeric, ginger, and honey helps bolster the body's natural defenses.


- Turmeric can stain countertops, blenders, and clothing, so clean up promptly after preparation
- Those on blood-thinning medications should consult with their healthcare provider, as turmeric has natural blood-thinning properties
- Individuals with gallbladder issues should use turmeric with caution
- Those allergic to ragweed may have cross-reactions with turmeric, which is in the same botanical family
- The smoothie contains natural sugars from fruit and honey/maple syrup, so monitor intake if you have diabetes


- For the brightest color and flavor, use fresh turmeric root whenever possible
- If using ground turmeric, lightly bloom it by stirring it into a tablespoon of warm (not hot) almond milk before adding to the blender
- Add turmeric gradually to taste, as too much can create a bitter flavor
- Don't skip the black pepper—it's crucial for curcumin absorption
- Use wild blueberries if available, as they typically contain higher levels of antioxidants than cultivated varieties


Spring Version: Add 1/4 cup of fresh strawberries and 1 teaspoon of bee pollen for additional seasonal allergy support and a fresh spring flavor.

Summer Version: Use fresh-picked blueberries when in season, add a handful of spinach, and increase ice for a more refreshing, cooling effect. Consider adding 1/4 cup of cucumber for extra hydration.

Fall Version: Add 2 tablespoons of pumpkin puree, an extra 1/4 teaspoon of cinnamon, and a pinch of nutmeg for a seasonal twist that still maintains the golden milk benefits.

Winter Version: Increase the warming spices with extra cinnamon, a pinch of cardamom, and a touch of clove. Add 1 tablespoon of coconut oil for increased satiety and additional absorption of fat-soluble curcumin.


Joint Pain Relief: Double the turmeric, add 1/2 teaspoon of tart cherry concentrate, and include 1 tablespoon of flaxseed oil for additional anti-inflammatory support.

Cold and Flu Fighter: Add 1 tablespoon of manuka honey, an additional 1/2 inch of ginger, and 1/4 teaspoon of cayenne pepper for enhanced immune and respiratory support.

Skin Health Booster: Add 1 tablespoon of collagen peptides, 1/4 of an avocado, and 1 teaspoon of flaxseed for beauty-enhancing nutrients that support skin from within.

Stress Relief: Include 1/2 teaspoon of ashwagandha powder and 1 teaspoon of raw cacao powder for adaptogenic support and mood-enhancing compounds.

Digestive Soother: Increase ginger to 1 inch, add 1/4 teaspoon of ground fennel seed, and include 1 tablespoon of aloe vera juice for additional digestive support.


Q: Will this smoothie stain my teeth?
A: Both turmeric and blueberries can temporarily stain teeth. To minimize this, drink through a straw, and consider rinsing your mouth with water afterward.

Q: Can I drink this smoothie if I'm pregnant?
A: While the ingredients in moderate amounts are generally considered safe, pregnant women should consult with their healthcare provider before adding medicinal amounts of turmeric to their diet, as it can stimulate the uterus in large doses.

Q: How often should I drink this smoothie to see anti-inflammatory benefits?
A: For noticeable benefits, aim for 3-4 times per week. Consistency is key with anti-inflammatory foods, as their effects tend to be cumulative over time.

Q: Can children drink this smoothie?
A: Yes, but you may want to reduce the turmeric and black pepper for younger palates. The natural sweetness from blueberries and banana makes it kid-friendly, though the earthy flavor might be an acquired taste for some children.

Q: Why does the recipe include black pepper?
A: Black pepper contains piperine, which can enhance the absorption of curcumin (the active compound in turmeric) by up to 2000%. Without black pepper, much of the curcumin would pass through your digestive system without being absorbed.