Warm & Cozy Anti-Inflammatory Golden Milk Smoothie

Currently jamming out to Beyonce’s "song, Countdown, and I can’t help but countdown in my head until the day you guys get your green smoothie loving hands on this warming gem of a smoothie. And that day is today friends! You ready for this delicious goodness? Please have some manners, wipe the drool from your mouth. I know it’s a mouthwatering recipe, but you’re likely in public ;)

Anti-inflammatory Golden Milk Smoothie

I hear you when you say that you want oatmeal and lattes for breakfast because, damn, Ottawa weather has not been lovely lately. I mean, the grey clouds, rain and sad snowfall attempts could make even the happiest of people want to curl up into a ball with cozy socks, a big blanket and cue the fire channel on their TV. Well, maybe that last line only applies to me because I don’t have a fire place… but we’ll make it work ;)

Winter blues aren’t the only thing that come with the weather change, stiff and achey joints are usually the second complaint I get from clients. As we transition into the cooler months, our bodies go through a long list of changes. We typically stop drinking water because we want all the hot coffee and lattes (excuse me while I take a sip of mine…) and we eat higher carb foods that are lower in water content (think oats, root vegetables, stews and grains…etc). The lack is water is partially responsible for the joint stiffness and pain, the other half being the cold weather. So today, I thought we’d spice things up, literally, and warm you from the inside out!

The star of this smoothie is my golden gal turmeric. Ever heard of her? Yeah, she's a pretty big deal. She’s been named a superfood for many years now and has snuck her way into supplements, moisturizers, smoothies and teas.

Let’s back up for a second and talk about WHY she’s a big deal. Turmeric is an anti-inflammatory superfood that is rich in the polyphenol, curcumin. Don’t get this confused with cumin, they are not related and I don’t want you to be mislead and think that turmeric tastes like cumin - it definitely does not!



  • Anti-inflammatory that reduces joint stiffness, pain and swelling

  • Reduces exercise-induced-inflammation and improves the recovery time and performance for athletes

  • Antioxidant that fight free radicals and improves the systemic markers of oxidative stress

  • Supports the body on a cellular level

  • Fights depression and seasonal affective disorder (SAD)

  • Improved brain function and lower risk of brain disease


It’s safe to call turmeric a superfood, clearly! But there are a few extra ways to give this lady a nutritious boost and make it more bioavailable and easier for your body to absorb.



If you’re going to eat a superfood, you might as well go full force and get the biggest bang for your buck. This antioxidant, anti-inflammatory, anti-viral, anti-cancer and anti-bacterial superfood is one that you will want to get into your everyday. Watch your focus, energy and inflammation improve drastically by using these simple tips to absorb all of the goodness this spice has to offer.


Piperine is the active compound in black pepper and improves the bioavailability of curcumin, making it easier for our bodies to absorb and utilize.

Whenever you take turmeric, take black pepper. It doesn’t have to be a lot, just a pinch and I promise you won’t taste it, unless you pull a Mr. Mustard (aka. my dad) and add your bodyweight in black pepper to every meal..


Turmeric is fat-soluble and is better absorbed when taken fat. I love using coconut milk, oil, almond butter, coconut butter or peanut butter as a healthy source of fat in my smoothies to give it that little extra boost.


You didn’t think I was going to write a blog post and not tell you to eat a vegetable or two did you? Ha. You’re cute ;)

Turmeric goes hand in hand with eating quercetin rich foods as it increases the bioavailability of the curcumin. Quercetin is a flavanoid antioxidant that is found in high-antioxidant rich foods like blueberries, dark leafy greens, broccoli and other deeply coloured fruits and vegetables. Quercertin helps to manage diseases caused by inflammation such as heart disease, allergies, infections, chronic fatigue and arthritis. Try adding a dash of turmeric to your curry and load that puppy up with red peppers, carrots, kale, red onions, coconut milk and top with a sprinkle of black pepper to create an anti-inflammatory meal.


Congratulations, you made it to the end of my short little story on turmeric and the plethora of benefits that the little lady has to offer. Your reward? A recipe of course!

I will forever and always be a smoothie lover and lady. I love getting in my liquids in the form of liquid meals, but I know that not everyone appreciates a grossly green ice cold smoothie like I do in the winter. Would it surprise you if I told you that I was the kid that could eat ice cream standing outside in the middle of a snowstorm? I LOVE me some cold foods. But dealing with hot foods and the brutal heat in the summer? I don’t want to talk about it…. #hatetheheat #princess

I first fell in love with this smoothie when my mom made a version with hemp hearts and chia seeds a few years ago. I’m easing you guys into it and trying to convert each of your slowly into smoothie lovers, so I’ve given you a few options and ways that you can customize this smoothie. You can even add kale if you want to ;)

Anti-inflammatory Golden Milk Smoothie

Warm & Cozy Anti-Inflammatory Golden Milk Smoothie




  1. Add ingredients to a high powdered blender and blend until smoothie.

  2. Serve and enjoy! 

  • 1/2 banana 

  • 1 scoop plant-based protein powder (I use Vega’s Protein & Greens)

  • 1 tbsp almond, peanut or coconut butter

  • 1 tsp turmeric powder

  • 1/2 tsp cinnamon 

  • 1/4 tsp nutmeg 

  • pinch of sea salt 

  • pinch of black pepper 

  • 1 cup hot water 

  • 1/2 cup coconut or almond milk


Join me on Instagram Live on Monday November 4th @ 7:00pm in the kitchen! Any guesses what we’ll be making? ;)

Click here to join my Instagram tribe and never miss a recipe post!

Lindsay Mustard