5 Minute Turmeric Ginger Smoothie with Greens
Packed with an anti-inflammatory trio of ground turmeric, fresh ginger and greens (baby spinach or kale) this 5-minute breakfast smoothie is the energizing start your need to your day. It’s quick to make, refreshing, and nutritious—another terrific trio!
Looking to bust your smoothie rut? I’ve got SO many fun options, like this juicy turmeric ginger smoothie with greens, or my cooling kiwi cucumber smoothie.
As a plant-based dietitian, I’m all about a good smoothie. I mean, there aren’t many other meals that you can pack with SO many nutrient-dense plant foods that also get you fed and out of the house in 5 minutes. Because taking care of yourself has to fit your lifestyle or you just won’t stick with it.
However, there is a real art to making smoothies that are as delicious as they are nourishing. Some folks seem content to drink sludgy smoothies – as long as they’re “healthy” right? – but I am not one of them.
As someone who loves eating as much as I love feeling good, I believe that plant-based recipes can, and should, be as delicious as more standard fare. It’s why I write cookbooks: Eat More Plants shows you that plant-based, anti-inflammatory fare can be packed with flavour. Because life is too short for meh.
Speaking of inflammation, this is not my first turmeric smoothie recipe on the blog. That’s because turmeric is a go-to in my smoothies for a bit of extra anti-inflammatory power, as are greens. (I also make a mean ginger turmeric tonic!) But getting the flavour balance right can actually take a bit of effort, lest you be sucking back something that tastes vaguely of dirt.
I created this vegan smoothie recipe because I wanted something fresh and juicy and it’s still one of my favourites on the blog!
You’ll need these 7 ingredients to make this turmeric ginger smoothie with greens
These ingredients may be simple…but they taste like magic!
- Baby spinach: my go-to for effortlessly adding more greens to your meals. I always keep baby spinach in the fridge to toss in a pasta, soup, smoothie or to whip up a quick side salad.
- Orange: the juicier the better! A navel orange works here, as would a minneola or cara cara
- Frozen banana: I always buy extra bananas to let them get super ripe, then toss them in the freezer for smoothies. They help make smoothies extra creamy and naturally sweet. If you’re low FODMAP, stick to 1/3 of a medium banana
- Canned light coconut milk: I don’t often make smoothies with coconut milk, but it works SO well here. Creamy but not too heavy, coconut milk is essential to making this a flavourful smoothie (fat carries flavour!) and fat improves absorption of turmeric
- Fresh ginger: I made this smoothie with ginger because ginger is pro-kinetic, meaning it helps with stomach emptying, making this a good digestion boost. It also adds a nice zing to the smoothie.
- Turmeric (of course!): this earthy, brightly coloured spice is prized for its anti-inflammatory properties and this smoothie makes it so easy to get your daily turmeric in
- Black pepper: piperine, a compound found in black pepper, helps to increase absorption of the beneficial compounds in turmeric. You don’t need a lot…it won’t be intense!
Turmeric has long been consumed in Asian culinary traditions from India to Indonesia. Traditionally praised as anti-inflammatory, turmeric contains an active ingredient known as curcumin which – in medical doses – has been found to improve inflammation in arthritis and even ulcerative colitis. While it is hard to match those doses in our meals, turmeric is still a wonderful (and powerful) plant to include in your recipes!
What makes this anti-inflammatory green smoothie good for you
Before I even went to school to become a dietitian, I was fascinated by the idea that inflammation contributed to a range of chronic diseases from diabetes to arthritis, and psoriasis to even IBS. The idea that we could help lessen inflammation by eating more whole plant foods was revolutionary…but I’ve become a bit disheartened by how anti-inflammatory nutrition has become synonymous with pseudoscience and restrictive diets on the internet.
First things first: anti-inflammatory nutrition is NOT about avoiding gluten or lectins. It’s about eating more whole plant foods in general, which provide fiber to feed the gut microbiome, help to keep blood sugars stable and also provide a host of anti-inflammatory nutrients and phytochemicals to help your immune system better regulate the process of inflammation.
No one food or meal will halt inflammation in it’s tracks…but building a pattern that includes lots of inflammation-friendly foods, like greens, omega 3 rich seeds and anti-inflammatory plants like ginger and turmeric will help you feel better over time.
So I created this smoothie to give you a daily dose of turmeric, ginger and greens while also including soothing soluble fibre to help support your gut – so important! – as well as prebiotics from the banana to feed your gut microbiome. Plus, for those of you who might be dealing with IBS, it’s low in FODMAPs so it won’t increase inflammation and symptoms.
Also, a super important dietitian-y note: this plant-based smoothie recipe doesn’t contain any protein. Every once in a while, that’s fine…but if this smoothie is your everyday breakfast, I can’t stress enough how important it is to add a hefty source of plant-based protein.
Without protein, your blood sugars will spike and crash, leaving your hangry despite consuming enough energy to hold you to lunch. A vanilla protein powder would be perfect here, but you could just as easily add some silken tofu or hemp seeds too. Or, just add some protein on the side, like a handful of almonds, pumpkin seeds or peanuts!
Drink up, friends!
More delicious recipes with turmeric
- Turmeric Ginger and Mango Smoothie
- Warming Apple Cider Tonic with Turmeric
- Easy Chickpea Coconut Milk Curry with Broccoli
- Creamy Kabocha Squash Curry with Chickpeas
- Vegan Egg Salad Sandwich (low FODMAP)
5 Minute Turmeric Ginger Smoothie with Greens
- 1 packed cup baby spinach , or baby kale
- 1 orange, peeled, any variety will work!
- 1 cup water
- ½ frozen banana, stick to ⅓ medium banana for low FODMAP
- ¼ cup canned light coconut milk
- 1 tablespoon fresh ginger, peeled and chopped
- ¼ – ½ teaspoon ground turmeric, to your taste
- freshly cracked pepper, just a couple of turns!
- High Speed Blender
- Place the spinach, orange, water, banana, coconut milk, ginger, turmeric, and pepper into the blender and blend on high until smooth, about 30 seconds.