Golden Milk Smoothie

January 19, 2020

Growing up in an Indian home, Golden Milk was a common staple, particularly if I was a little bit under the weather. I recall visiting my relatives in London during the Winter, at the first signs of a throat ache, my aunt would make this concoction for us just before bed. My mom’s version of Golden Milk was simple with milk, turmeric powder, and ghee. In recent years, many traditional Ayuvedic recipes have become quite mainstream. Some of those recipes use a variety of additional spices to enhance the experience.

The Golden Milk Smoothie is a twist on the classic drink, as it is a protein smoothie. I enjoy this just before bed, especially if I’ve been working out. The rich turmeric helps reduce inflammation, and the protein keeps me satiated.

Ingredients

  • 1 1/2  cups nut-milk (unsweetened plain almond milk, or unsweetened vanilla flavored almond milk) or coconut milk
  • 1/2 cup of a banana
  • 1-2 tsp turmeric powder
  • 1 pinch black pepper (or cayenne)
  • 1/4 tsp ground ginger powder
  • 1 tsp of a blend of other spices per your preference
    • a dash of saffron
    • pinch of tsp ground cinnamon
    • pinch of ground cardamom
    • pinch of nutmeg
  • 1 tbs ghee or coconut oil
  • Sweetener of your choice (coconut sugar, or maple syrup)
    • If you use honey, it is recommended to add it only to warm (never hot) milk.
    • Since you may add the banana you choose to not add any additional sweetener, or modify the proportions.
  • 1 serving of your favorite vanilla protein powder

The Process

  • In a small saucepan combine the milk, the spices, and the ghee (or coconut oil), and the sweetener of your choice.
  • Whisk the ingredients until smoothly combined.
  • Warm over medium heat, continually stirring until the mixure reaches a boil.
  • Adjust the flavors of the spices or sweetness as needed.
  • Cool down the mixture.
  • Puree the banana with some milk of your choice.
  • Mix the pureed banana into the sauce pan.
  • Add your choice of vanilla protein powder to the mix.
  • Enjoy your Golden Milk Smoothie in a glass cup (the turmeric tends to stain!) either warm, or cool (with some ice).