some delicious looking cut mangos
Food

Mango Turmeric Ginger Smoothie

this smoothie is: fresh, creamy, immune boosting and inflammation fighting all without any added sugar. Mango, turmeric and ginger all come through in this sunshine smoothie. 

As far as I’m concerned, smoothies are one of the major food groups. Although some might think smoothies are reserved for warmer weather- I enjoy them all year round. I’m even known to get in from a snowy run and still make that post run smoothie. In high school I remember making the same dang smoothie every day – blueberries, yogurt, honey, ice… Since then I’ve discovered a whole world out there that I want to share.

Why make a smoothie?

  • They are quick, portable and delicious
  • You will never run out of smoothie combinations
  • They help you consume more whole foods each day
  • You can pack them with seasonal fruits and vegetables 

I’ve started adding: vegetables- like cucumber and kale…or protein- like tofu, chickpeas, avocado, and hemp seeds…or fiber- with flax and chia seeds. And just recently, although I think I’m quite admittedly behind the curve, I’ve started adding fresh ginger and turmeric. So yeah, I’m really into smoothies. 

chia, ground flax, and hemp seeds for smoothies
Chia, ground flax, and hemp seeds 

Fresh turmeric and ginger in smoothies

Fresh turmeric looks like little ginger logs that when peeled are bright yellow/orange due to the curcumin (carotenoid compound). It is quite aromatic when peeled and cut, smelling both floral and earthy. I love it.

A benefit of using fresh turmeric over the powdered version is the body’s ability to absorb the nutrients more easily. Turmeric’s main compound is curcumin, a natural anti-inflammatory compound that can help keep you healthy and feeling good. And while the internet claims *many* too good to be true things about turmeric, there is a lot of historical evidence and research supporting the anti-inflammation piece. 

So while this smoothie is mostly mango, I feel like turmeric is the supporting actor that steals the show. It should be noted that fresh ginger has some incredible benefits as well, but these are a bit more well-known. Ginger can help with digestion and nausea and also contains anti-inflammatory properties. Gotta love rhizomes…or at least noninvasive rhizomes, but I’m getting off subject.  

The art of smoothie making

While I tried to get this recipe as specific as possible, I wholeheartedly believe that smoothie making is a bit of an art. You have to know your blender and understand its ways.

~I’ve found that putting the ice in first helps get to the consistency I want, quicker.
~I also try not to add ice too late in the game because I don’t like ice chunks, even small ones, in my smoothies. 
~I add milk products towards the end, otherwise I get frothy or whippy smoothies. 
~I often need to add a little more liquid (usually water) depending on if I’m using frozen or fresh fruit and how much ice I started with. 

These are all things I’ve learned along the way, but it might be different for you and your blender.

If you happen to have mango, ginger, and turmeric- give this one a try. Let me know what you think!

garlic, turmeric, ginger, oranges, and mangoes on a table

Mango Turmeric Ginger Smoothie

emma loise
Also known as the sunshine smoothie- this smoothie is full of delicious mango flavor plus immune boosting and inflammation fighting foods. Plus, no added sugar!
Total Time 15 mins
Course Breakfast, Drinks, Snack
Servings 2

Equipment

  • Blender

Ingredients
  

Combine and blend

  • 1 ripe mango (or 1 cup) cut, without peel
  • juice of ½ orange
  • ½-1 tsp. fresh ginger grated
  • 1 inch log of fresh turmeric peeled and cut in half
  • 10-15 ice cubes

Then add

  • ¼ cup greek yogurt or plain
  • 1 spoonful chia seeds

Instructions
 

  • Combine the first 5 ingredients in the blender. Pulse 10-15 times before blending for one minute on high.
  • Add the yogurt and chia seeds once there are no large chunks of ice remaining- blending again until a smooth creamy consistency is achieved.
  • Top with chia seeds and orange slices for garnish (optional)

Notes

  • If you use frozen mango instead of fresh, use 1½ cups and reduce the ice to half.
  • I used chia seeds, but adding hemp seeds or flax would also work. 
  • Want to make it lactose free? Use plants based or lactose free yogurt. I like siggi's lactose free plain yogurt. 
Keyword ginger, mango, no added sugar, smoothie, turmeric

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