A simple nourishing breakfast packed full of anti-inflammatory properties, and wholesome ingredients.
Turmeric is on everyone’s radar these days, and for good reason. This vibrant spice has been used medicinally for centuries in traditional Ayurvedic medicine and offers a subtle flavour and dynamic colour to Indian cuisine. In conventional medicine, turmeric has been studied for its role in depression, high cholesterol and osteoarthritis. I love adding fresh turmeric root or ground powder to anything from smoothies, hot lattes, and steaming soups. What’s popping up on Pinterest feeds is turmeric golden milk, a traditional Ayurvedic drink filled with nourishing ingredients including cinnamon, coconut and black pepper. This recipe for a Turmeric Golden Milk Smoothie Bowl, which can be enjoyed for breakfast, as a snack, or even as a dessert, is a modern spin on a very celebrated drink.
Can Turmeric Help Depression
One of the most well-backed areas of research for turmerics role in health is its use in major depressive disorder. Analysis of data from six clinical studies showed that taking curcumin, the active component in turmeric, along with antidepressant medication moderately improves depression symptoms in those with major depressive disorder (1).
Can Turmeric Help High Cholesterol
Results on trials done on high cholesterol and turmeric are inconsistent. The conflicting results could be due to differences in turmeric formulations, duration of treatment, or cholesterol status of the patients at baseline. One factor that is relatively consistent across trials is that turmeric, or curcuminoids, can reduce triglyceride levels (2,3,4) which is a type of blood fat that is used to give energy to your body.
Can Turmeric Help Osteoarthritis
Turmeric has been widely used for the treatment of disorders associated with inflammation. Specific turmeric extracts have been shown to be beneficial for those that suffer from pain and impacted functionality related to osteoarthritis, and two studies showed a lesser dependence on medication (5,6). Preliminary clinical research also shows that taking a specific turmeric extract 500 mg twice daily for 6 weeks reduces pain and improves function and other symptoms compared to placebo in patients with knee osteoarthritis (7), results have been similar for non-commercial turmeric dosed at 500mg two to three times per day (8,9).
What Is Turmeric Golden Milk
Turmeric Golden Milk is a modern take on a traditional beverage used for its anti-inflammatory properties in Ayurvedic medicine, a holistic all-natural approach to health that has been practised for centuries in India. The drink is typically made with milk or coconut milk as the base, with some fresh ginger, cinnamon, as well as black pepper which can help to absorb some of the active components in the turmeric.
How To Make Turmeric Golden Milk
I have made a version of turmeric golden milk here which uses chaga tea as the base, along with fresh ginger, cinnamon, turmeric and dates for sweetness. I do admit that it can be time-consuming to make, and that is why I love Botanica’s Turmeric Golden Milk which is made from a whole food blend of turmeric, dates, coconut, cardamom, ashwagandha, black pepper, and cinnamon. Importantly, this product is Certified Organic – I always recommend sourcing organic for anything that grows below the ground as these foods will be more prone to pesticide and herbicide absorption.
A Note On The Health Benefits of Ashwagandha
The addition of Ashwagandha is a bonus. Ashwagandha is used as an “adaptogen” to increase resistance to environmental stress, and as a general tonic. Clinical research shows that taking a specific ashwagandha root extract for 60 days showed reduced perceived stress levels by 33% to 44% and decreases in cortisol levels by 22% to 28% compared to baseline in adults with chronic stress (10), and it may prevent stress-related weight gain (11).
How To Make This Turmeric Golden Milk Smoothie Bowl
For those busy mornings, a smoothie or a smoothie bowl is a good way to pack in as many nutritious elements as possible. I pre-freeze my bananas for just this reason, as they make the best base for smoothie bowls (or try this banana-free version using steamed and frozen cauliflower). Homemade coconut milk is so easy, simply blend the shredded coconut with water and option to strain using a standard fine mesh sieve, or leave in the coconut flesh for more fibre. Botanicas Turmeric Golden Milk is already sweetened with dates, so try your smoothie bowl without additional dates first and adjust for sweetness as desired. Option to add in one avocado, frozen or fresh, for more blood sugar balancing and a creamier texture. Top with a sugar-free granola and fresh fruit, so simple!
Turmeric Golden Milk Smoothie Bowl
This simple turmeric golden milk smoothie bowl is made with anti-inflammatory turmeric, homemade coconut milk, and is naturally sweetened with dates. Ginger, black pepper and ashwagandha help to increased the overall nutrient complexity of this nourishing dish. Add avocado for a blood sugar stabilizing effect.
- 1/3 cup dried coconut flakes unsweetened
- 2/3 cup water
- 2 large bananas frozen
- 4 tbsp hemp hearts
- 1 date optional
- 4 ice cubes
- 3 tsp Botanica Health Turmeric Golden Milk
- ½ tsp turmeric ground (optional)
- Sugar Free Granola
- Sliced Banana
First, blend the shredded coconut with water until the coconut is completely ground down. Option to strain out the coconut water using a fine mesh sieve. You can leave in the coconut meat for added fibre, though the consistency of the smoothie bowl will not be as smooth.
Add the coconut milk back into the blender with the rest of the smoothie bowl ingredients. Blend until smooth. I use my Vitamix and use the tamper to make sure everything is well incorporated.
Serve in two bowls, and top with your favourite toppings. Pictured above is topped with fresh banana and a homemade stovetop sugar-free granola.
Help stabilise blood sugars: Add 1 avocado (preferably frozen), the healthy fats will dampen any sugar spikes from the banana.
Bump up the anti-inflammatory benefit: Add an additional ½ tsp organic turmeric. This will also heighten the bright orange colour.
Nutrition Information per 1 bowl with no toppings.
References for Turmeric Golden Milk Smoothie Bowl
1) Al-Karawi D, Al Mamoori DA, Tayyar Y. The role of curcumin administration in patients with major depressive disorder: Mini meta-analysis of clinical trials. Phytotherapy Research. 2016;30(2):175-83.
3) Qin S, Huang L, Gong J, et al. Efficacy and safety of turmeric and curcumin in lowering blood lipid levels in patients with cardiovascular risk factors: a meta-analysis of randomized controlled trials. Nutr J. 2017;16(1):68.
4) Sanmukhani J, Satodia V, Trivedi J, Patel T, Tiwari D, Panchal B, Goel A, Tripathi CB. Efficacy and safety of curcumin in major depressive disorder: a randomized controlled trial. Phytother Res 2014;28(4):579-85.
5) Belcaro G, Cesarone MR, Dugall M, et al. Efficacy and safety of Meriva, a curcumin-phosphatidylcholine complex, during extended administration in osteoarthritis patients. Alt Med Rev 2010:15:337-4.
6) Belcaro, G., Cesarone, M. R., Dugall, M., Pellegrini, L., Ledda, A., Grossi, M. G., Togni, S., and Appendino, G. Product-evaluation registry of Meriva(R), a curcumin-phosphatidylcholine complex, for the complementary management of osteoarthritis. Panminerva Med 2010;52(2 Suppl 1):55-62.
7) Madhu K, Chanda K, Saji MJ. Safety and efficacy of Curcuma longa extract in the treatment of painful knee osteoarthritis: a randomized placebo-controlled trial. Inflammopharmacology 2013;21(2):129-36.
9) Kuptniratsaikul V, Dajpratham P, Taechaarpornkul W, Buntragulpoontawee M, Lukkanapichonchut P, Chootip C, Saengsuwan J, Tantayakom K, Laongpech S. Efficacy and safety of Curcuma domestica extracts compared with ibuprofen in patients with knee osteoarthritis: a multicenter study. Clin Interv Aging 2014;9:451-8.
10) Chandrasekhar K, Kapoor J, Anishetty S. A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults. Indian Journal of Psychological Medicine. 2012;34(3):255-62.
11) Choudhary D, Bhattacharyya S, Joshi K. Body weight management in adults under chronic stress through treatment with ashwagandha root extract: a double-blind, randomized, placebo-controlled trial. J Evid Based Complementary Altern Med. 2017 Jan;22(1):96-106