It might sound a little crazy, but blending the perfect smoothie has become an art form these days. Way beyond just tossing a few berries and milk in a blender and calling it a day, 2022 smoothies are a lot more than just a refreshing drink. You probably never saw a sprinkle of sea moss or adaptogenic mushrooms on the menu at the local smoothie shop growing up, right? But these days, this easy-to-prepare drink may offer more health benefits than ever before—that is, if you know what you’re doing.
From adding immunity-boosting ingredients to prebiotics and probiotics, the possibilities for smoothies have truly become endless. On the last episode of herbal, Rachelle Robinettcertified herbalist and founder of Supernatural, teaches us how to make an elaborate golden milk smoothie recipe with carefully chosen ingredients that all provide powerful health benefits. Plus, this high-protein drink is rich, creamy, and incredibly good for gut health.
Read on to learn more about what makes this recipe the *golden* child of smoothies.
Why is this golden milk smoothie recipe so good for gut health?
“Gut health is important because it’s a central system for our entire body. We have the gut-brain axis, so it affects mental health, mood, and brain health,” Robinett explains in To make sure she covers the bases with this recipe, Robinett uses ingredients like herbs, spices, and vegetables that contain prebiotics, probiotics, and fiber to make this drink so beneficial for supporting your microbiome. and, in turn, almost every system in your body – as possible.
While you can pair smoothies with sweet fruits like berries and creamy liquids like oat milk and yogurt, this recipe calls for a somewhat surprising ingredient. Ready for it? Turns out Robinett’s favorite smoothie ingredient is none other than yams. Who would have thought? “The yam is a very good source of prebiotic starch. So you get gut-friendly fiber and starches. It’s also low glycemic – it’s slow to digest and absorb, so you get that stable energy,” says Robinett. So yes, we are sold.
Besides making a great Thanksgiving side dish, this starchy root vegetable is packed with tons of potassium, fiber, zinc, magnesium, and iron. Can’t find yams all year round? No worries, just swap sweet potatoes instead. (To learn how the regular sweet potato compares to a good old yam, check out this article that explains the key differences between the two.)
And like a more traditional golden milk latte recipe, this smoothie also calls for coconut milk, chai spices, and loads of anti-inflammatory turmeric. FYI, remember to always pair your turmeric with black pepper, which increases its effectiveness by almost 2,000 percent. For more details on how to make this gut smoothie that would make Harry Styles sing “you’re so golden” (and why prebiotics and probiotics go together like peas and carrots), watch the full video to learn more.
Gut-Friendly Golden Milk Smoothie Recipe
Makes 1 serving
1 yam, steamed and peeled
2-3 pitted dates
1-3 tablespoons of oats
1 tsp vanilla
1-2 teaspoons of prebiotic fiber
1 probiotic capsule, opened
1-3 teaspoons ground turmeric
Pinch of black pepper
1 teaspoon chai spice
1 scoop of protein powder
1 cup coconut milk
1 slice of dried orange for garnish (optional)
1. Blend all ingredients together in a blender. Blend until smooth. Serve and garnish with a slice of dried orange.