Gut-friendly golden milk smoothie recipe

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It may sound a little crazy, but blending the perfect smoothie has become something of an art form these days. Far beyond just putting a few berries and some milk together in a blender and calling it a day, 2022 smoothies are much more than just a refreshing drink. You’ve probably never seen a sprinkle of sea moss or adaptogen mushrooms on the menu at your local smoothie shop, have you? But nowadays, this easy-to-whip drink can pack more health benefits than ever, if you know what you’re doing.

From adding immunity-boosting ingredients to prebiotics and probiotics, the possibilities for smoothies have truly become endless. In the last episode of Plant based, Rachelle Robinett, a certified herbalist and founder of Supernatural, teaches us how to make a recipe for a golden milk shake made with carefully chosen ingredients that all pack powerful health benefits. Plus, this protein-rich drink is rich, creamy, and insanely 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 great for gut health?

“Gut health is important because it is a central system for our entire body. We have the gut-brain axis, so it’s affecting mental health, mood and brain health, “says Robinett in the video. To make sure he covers the basics with this recipe, Robinett uses ingredients like herbs, spices and vegetables that contain prebiotics, probiotics and fiber to make this drink beneficial to support your microbiome and, in turn, almost every single system in your body – as much as possible.

While you may associate 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 all-time favorite smoothie ingredient is none other than sweet potatoes. Who would have thought? “Yam is a Very good source of prebiotic starch. So you’re getting some gut-friendly fiber and starches. It’s also low-GI – it’s slow to digest and absorb, so you get this stable energy, ”says Robinett. So yeah, we’re sold out.

In addition to making a medium Thanksgiving side dish, this starchy root vegetable is packed with tons of potassium, fiber, zinc, magnesium, and iron. Can’t find sweet potatoes all year round? No sweat, just replace the sweet potatoes. (To find out how a regular sweet potato compares to a good old yam, check out this article explaining the main differences between the two.)

And like a more traditional milky golden milk recipe, this smoothie also calls for coconut milk, chai spices, and lots of anti-inflammatory turmeric. FYI, don’t forget to always combine your turmeric with black pepper, which helps to increase its effectiveness by almost 2,000 percent. For more details on making this gut-mild smoothie that would make Harry Styles sing “you are so golden” (and for and why prebiotics and probiotics go together like peas and carrots), watch the full video to learn more. .

Gut-friendly golden milk smoothie recipe

Provides 1 serving


1 banana
1 yam, steamed and peeled
2-3 dates, pitted
1-3 tablespoons of oats
1 teaspoon of vanilla
1-2 teaspoons of prebiotic fiber
1 probiotic capsule, opened
1-3 teaspoons of ground turmeric
A sprinkle of black pepper
1 teaspoon of chai spices
1 scoop of protein powder
1 cup of coconut milk
1 dried orange slice for garnish (optional)

1. Combine all ingredients in a blender. Blend until smooth. Serve and garnish with a slice of dried orange.

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