Smoothies are one of my favorite ways to start the day, but they aren't always the right fit. In Ayurveda, cold and raw foods are seen as harder on agni, your digestive fire, especially in cooler months or for people with a Vata or Kapha constitution. Ayurveda also generally avoids combining fruit with dairy milk.
On colder days, this warm golden milk is a nice alternative. It's gently spiced, caffeine-free and, with a serving of protein powder, satisfying enough to start or end the day.
Golden Protein Milk
- 1 cup unsweetened plant or dairy milk
- ½ teaspoon ground turmeric
- ¼ teaspoon ground cinnamon
- ¼ teaspoon ground ginger, or a few slices of fresh ginger
- A pinch each of ground cardamom and black pepper
- 1 teaspoon ghee or coconut oil
- 1 serving vanilla protein powder
- Optional: 1 teaspoon honey
Warm the milk, spices and ghee in a small pot over low heat for about 5 minutes, without letting it boil. Take it off the heat, then blend or froth in the protein powder so it doesn't clump. If you're using honey, stir it in once the milk has cooled slightly, since Ayurveda advises against heating honey.
The black pepper and fat aren't just for flavor. Curcumin, the main active compound in turmeric, is poorly absorbed on its own, and piperine from black pepper has been shown to increase its absorption many times over.
Making smoothies gentler
If you'd still like a smoothie, a few small changes can make it easier to digest: let your smoothie bag thaw in the fridge overnight, blend it with room-temperature or slightly warm milk, use lightly steamed vegetables, and add warming spices like ginger, cinnamon or cardamom. Smoothies also tend to sit best in warmer weather and earlier in the day.
For make-ahead smoothie bags and two simple recipes, see My Smoothie Shortcut.
References
- Shoba G, et al. Influence of piperine on the pharmacokinetics of curcumin in animals and human volunteers. Planta Medica. 1998.
This article is for general education and isn't a substitute for personal medical advice. Please talk with your own clinician before changing your medications, supplements, diet or exercise routine.