Golden Mango Turmeric Smoothie

The Golden Mango Turmeric Smoothie is a delicious and powerfully nutritious beverage perfect for kickstarting your day or as a recovery drink. It features a creamy base of frozen mango and banana, blended with plant-based milk for a smooth consistency. The "golden" aspect comes from ground turmeric, which provides a beautiful color and potent anti-inflammatory properties, enhanced by a pinch of black pepper for better absorption. A hint of fresh ginger adds a gentle, spicy warmth that perfectly complements the sweet, tropical fruit flavors.
Golden Mango Turmeric Smoothie

Preparation

Preparation time: 5 minutes

Preparation time
Difficulty

Drink Classification

This beverage is classified as a smoothie due to its blended nature of fruits and liquids. It falls into the healthy category because of its nutrient-rich ingredients and focus on wellness benefits, making it a popular choice in the realm of functional and nutritious drinks.

Serving

This is a substantial, non-alcoholic drink served cold in a tall glass. No special glass treatment is required.
Serving size
approx. 450 ml / 15 oz
Alcohol content
0% ABV
Alcohol strength
Serving temperature
Cold
Glass type
Tall glass or Mason jar
Glass treatment
None

Backstory

This smoothie is a modern creation rooted in the wellness movement and inspired by ancient traditions. It draws from Ayurvedic practices where turmeric, known as "the golden spice," has been used for centuries for its medicinal properties. The recipe combines this ancient wisdom with the convenience and appeal of a modern smoothie, creating a functional food that is both delicious and beneficial for health.
Origin
The Golden Mango Turmeric Smoothie does not have a single point of origin but emerged globally in the early 21st century with the rise of health-conscious eating, juice bars, and wellness blogging. It represents a fusion of global ingredients and dietary trends focused on plant-based, functional nutrition.

Golden Mango Turmeric Smoothie

The drink is most commonly known as the Golden Mango Turmeric Smoothie, a name that descriptively highlights its main ingredients and vibrant color. Alternative names like "Sunshine Smoothie" refer to its bright appearance, while "Anti-Inflammatory Mango Smoothie" emphasizes its health benefits derived from turmeric.
Original name
Golden Mango Turmeric Smoothie
Alternative names
  • Turmeric Mango Smoothie
  • Anti-Inflammatory Mango Smoothie
  • Sunshine Smoothie

Characteristics overview

This smoothie has a sweet, tropical flavor profile balanced by earthy turmeric and spicy ginger, with a thick, creamy texture. Its vibrant golden-orange color is as appealing as its refreshing taste.
Flavor
Sweet, tropical, fruity, earthy, slightly spicy
Aroma
Mango, banana, ginger, turmeric
Taste balance
Primarily sweet with a hint of spice
Aftertaste
Clean, sweet, warming
Fizziness
None
Color appearance
Bright yellow-orange, opaque, vibrant
Texture
Thick, creamy, smooth
Seasonality
Refreshing, year-round

Flavor intensity & Experience

The flavor is intensely fruity and quite sweet, balanced by a high level of creaminess. It is non-alcoholic and not carbonated, with only a subtle hint of spice and bitterness.
Sweetness
Saltiness
Sourness
Bitterness
Spiciness
Fruitiness
Creaminess
Carbonation

Ingredients

This smoothie combines frozen mango and banana with a plant-based milk, such as almond milk. The key flavors and health benefits come from ground turmeric, fresh ginger, and a pinch of black pepper.
  • Frozen Mango Chunks1.5 cups / approx. 225 g
    Using frozen mango creates a thick, cold smoothie without needing ice.
  • Frozen Banana1 medium
    Adds natural sweetness and a creamy texture.
  • Unsweetened Almond Milk1 cup / 240 ml / 8 oz
    Can be substituted with coconut, oat, or soy milk. Use more for a thinner consistency.
  • Ground Turmeric1 teaspoon
    Provides the signature color and anti-inflammatory benefits.
  • Fresh Ginger1/2 inch piece, grated
    Adds a warm, spicy kick. Can substitute with 1/4 teaspoon of ground ginger.
  • Black Pepper1 pinch
    Essential for enhancing the absorption of curcumin from the turmeric.
  • Chia Seeds1 tablespoon(optional)
    Adds fiber, protein, and omega-3s.

Ice type

  • None

Mixing equipments

The only equipment required is a high-speed blender, which is necessary to fully incorporate the frozen fruit and spices into a perfectly smooth and creamy drink.
  • High-speed blender for achieving a smooth consistency

Instructions

To prepare, simply combine all ingredients in a blender and process until smooth. Pour into a glass and serve immediately for the best texture and temperature.
1. Place the frozen mango chunks, frozen banana, almond milk, ground turmeric, grated ginger, and pinch of black pepper into the jug of a high-speed blender.
2. If using, add the optional chia seeds.
3. Secure the lid and blend on high speed for 45-60 seconds, or until the mixture is completely smooth and creamy.
4. Check the consistency. If it's too thick, add another splash of almond milk and blend briefly to combine.
5. Pour the smoothie into a tall glass or mason jar.
6. Garnish with a sprinkle of hemp seeds or a mint sprig, if desired, and serve immediately.

Garnishing

A simple garnish of hemp seeds, chia seeds, or a fresh mint sprig can be added for extra texture and visual appeal.
  • A sprinkle of hemp seeds or a fresh mint sprig on top.

Dietary Information

This smoothie is vegan, vegetarian, alcohol-free, and naturally free from caffeine, dairy, eggs, soy, and gluten. It contains nuts if almond milk is used, but can be made nut-free by substituting with oat, coconut, or rice milk.
✕ Contains alcohol
✓ Caffeine-free
✓ Dairy-free
✓ Egg-free
✓ Soy-free
✕ Nut-free
✓ Gluten-free
✓ Vegan-friendly
✓ Vegetarian-friendly

Nutrition information

This smoothie provides a moderate amount of calories, primarily from carbohydrates and natural sugars present in the fruits, making it an excellent source of quick energy.
Calories
averagely 280 kcal / 1172 kJ
Calories level
Carbohydrates
averagely 60 g
Carbohydrate level
Sugar
averagely 40 g
Sugar level

Occasions

This smoothie is perfectly suited for a quick and nutritious breakfast, an energizing post-workout snack to aid recovery, or as a healthy treat anytime during the day.
  • Breakfast
  • Post-workout Snack
  • Healthy Treat
  • Morning Boost

Pairing suggestions

While substantial enough to be a standalone snack, this smoothie pairs well with sources of healthy fat and protein to create a more balanced meal. Consider enjoying it alongside avocado toast, a handful of nuts, or a small bowl of granola.
  • A slice of whole-grain toast with avocado
  • A small bowl of granola or muesli
  • A handful of almonds or walnuts

Golden Mango Turmeric Smoothie: A Sip of Sunshine

The Golden Mango Turmeric Smoothie is the perfect fusion of delicious flavor and powerful nutrition. Its creamy texture and sweet, tropical taste from mango and banana are beautifully complemented by the warm, earthy notes of turmeric and ginger. This smoothie is not just a treat for the taste buds but also a boost for your well-being, thanks to its anti-inflammatory ingredients. Exceptionally easy to make, it's an ideal choice for a healthy breakfast, a post-exercise refresher, or an energizing snack.

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