<h3>The origins of golden milk</h3><p>The phrase ‘golden milk’ is a new name for a very old idea. While you might see lots of photogenic images of golden milk popping up on your Instagram feed, or spy a turmeric latte on the menu at your local coffee shop, these are modern incarnations of a rather venerable drink.</p><p>The original name for golden milk is ‘haldi doodh’. It is a traditional Indian drink which is rather more straightforward than the intricately decorated golden milks of Instagram!</p><p>Rather, haldi doodh can be as simple as adding a pinch of turmeric to your warm milk. Traditionally, it is served to treat ailments such as colds and to preserve general good health.</p><p>As with so many traditional remedies, it has taken us a long time to catch on in the West. The golden milk (or turmeric latte) trend only arrived with us around five years ago, in a boom of health blogs and social media posts.</p><p>There is no difference between a golden milk and a turmeric latte beyond nomenclature; both are completely caffeine-free and can be enjoyed at any time of day.</p><p>[embed]https://www.youtube.com/watch?v=M1PQDrzXd14[/embed]</p><p></p><h3>The golden touch</h3><p>Of course, the star of the show in our golden milk recipe is the turmeric. Not only does it impart the beautiful colour, but it is also responsible for the health benefits of the drink.</p><p>In traditional medicines such as Ayurveda and TCM (Traditional Chinese Medicine), turmeric is used to treat a variety of health problems.</p><p>Ayurveda recommends turmeric to treat respiratory conditions as well as a runny nose, cough and sinusitis.(1)</p><p>Meanwhile, TCM makes use of turmeric in sprains and swellings, as well as to treat abdominal pain.(1)</p><p>In the modern day, scientific research has identified several health properties of turmeric. It has anti-inflammatory, anti fungal and antimicrobial properties and is an effective antioxidant. It may also help with healthy digestion.(1)</p><p>Check our article for more on <a href="https://erbology.co/turmeric-benefits-curcumin/">turmeric’s impressive health benefits</a>.</p><p>Many of turmeric’s health qualities are thought to be linked with a particular bioactive compound, called curcumin.</p><p></p><h3>The importance of black pepper</h3><p>There are myriad recipes out there for golden milk, and our recipe is certainly open for tweaking. We encourage experimentation with the flavours and spices you most prefer.</p><p>You could also swap our <a href="https://erbology.co/shop/organic-almond-flour/">Organic Almond Flour</a> for dairy, oat or soy milk if you are sensitive to nuts.</p><p>However, there is one flavouring we’d encourage you to keep: black pepper.</p><p>Not only do these two spices have complementary flavours, adding black pepper to your drink will actually make it better for you.</p><p>This is because curcumin, the active compound in turmeric, has ‘low bioavailability’. In essence, it’s quite difficult for our bodies to absorb it,</p><p>However, black pepper also has an active component called piperine. Research has shown that when curcumin and piperine are consumed together, the bioavailability of curcumin increases by up to 2000%.(2)</p><p>Thus, if you want to get the best from your latte, make sure to keep the black pepper.</p><p><img src="https://erbology.health/storage/2025/Jan/mPCQjjHazH.jpg"></p><p>Turmeric is an adaptogen</p><p>Turmeric is such a popular spice, used to add flavour and colour to so many dishes, that it’s easy to forget it’s an adaptogen too.</p><p><a href="https://erbology.co/adaptogens/">Adaptogens</a> are a special family of herbs and plants which help your body cope with physical and mental stresses.</p><p>Other adaptogens include <a href="https://erbology.co/shop/organic-ashwagandha-powder/">ashwagandha</a>, <a href="https://erbology.co/shop/organic-triphala-powder/">triphala</a>, and medicinal mushrooms such as <a href="https://erbology.co/shop/organic-reishi-mushroom-powder/">reishi</a> and <a href="https://erbology.co/shop/organic-lions-mane-mushroom-powder/">lion’s mane</a>.</p><p>While all adaptogens can help with stress in general, they each have their own strengths as well.</p><p>One scientific study, conducted on mice, found that curcumin from turmeric may be especially good at helping us deal with chronic and ‘unpredictable’ stress.</p><p>The researchers suggested that this may be because of turmeric’s antioxidant capacity, and the fact that it seems to moderate the release of a certain ‘stress chemical’ called corticosterone.(3)</p><p>In short, turmeric may be the perfect adaptogen for you if you’re feeling generally stressed out, or find it hard to switch your mind off when you go to bed.</p><p><img src="https://erbology.health/storage/images/2021/06/5D39974-1024x683.jpg"></p><h3>How to enjoy</h3><p>Golden milk - at least in the Western sense - is usually drunk before bed as a way of winding down.</p><p>It contains no caffeine, making it a great alternative to tea and coffee as bedtime approaches.</p><p>However, you can enjoy a golden milk at any time of day. Many people enjoy it in the morning, replacing their usual latte with a turmeric version!</p><p>As with all adaptogenic herbs, turmeric takes a while to show off its health benefits. We recommend taking turmeric daily for up to eight weeks for best results. Take a short break afterwards to give your body time to ‘rest and reset’.</p>

The origins of golden milkThe phrase ‘golden milk’ is a new name for a very old idea. While you migh ...

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Organic Triphala Powder

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Organic Amla Powder

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Vegan Golden Milk Recipe With Organic Turmeric Powder - Erbology

Positively glowing with all the health properties of turmeric, our golden milk recipe is a great way to enjoy this adaptogenic spice! Enjoy it as an alternative to your morning coffee, or settle down with a warming cup of our caffeine-free brew before bed.

Golden milk recipe with turmeric

<h3>Are smoothies really good for you?</h3><p>Before we cover the details of this mango chili smoothie, let’s address an issue you might have seen people discussing. Are smoothies actually healthy or not? Like so many similar queries, the answer is that it depends on how you make them.</p><p>Smoothies can be a fantastic way to boost your intake of fruit and vegetables, plus add fibre to your diet. That’s beneficial for a wealth of reasons. Studies show that eating a wide variety of fruit and veg lowers the risk of countless harmful conditions.(1) These include obesity, heart disease, stroke, digestive troubles, diabetes, some types of cancer, eye diseases, and cognitive decline.</p><p>So, why the question mark over the value of smoothies? It’s all to do with sugar. Some shop-bought smoothies contain surprisingly high amounts of <a href="https://erbology.co/refined-sugar/" target="_blank">added sugar</a>, which raises the risk of certain health problems. As well as tooth decay, that includes obesity, type 2 diabetes, and heart disease.(2) Plus, when you blend fruit, its cell walls break down and the natural sugars inside become potentially harmful ‘free sugars’.(3)</p><p>Does that mean we should ditch drinks like this mango chili smoothie? Not at all. We just need to aim for homemade smoothies rather than shop-bought where possible and not overindulge. And if you can leave out the sweetener, even better!</p><h3>The marvels of mango</h3><p>With their tropical flavour, juicy texture, and mouthwatering scent, it’s no surprise mangoes are among the world’s most popular fruits. In fact, in some places, it’s referred to as the ‘king of fruits’. But it’s not just its gorgeous colour and sweet taste that earned it this nickname. Mangoes also offer us several potential health benefits.</p><p>For starters, enjoying a mango chili smoothie is an effective way to up your intake of vitamin C. This helps to support the immune system, iron absorption, and skin health.(4) Mangoes are additionally bursting with polyphenols that act as antioxidants, defending our cells from free radical damage. One of the most notable of these is mangiferin. Studies suggest mangiferin can promote heart health by reducing inflammation, oxidative stress, and cholesterol levels.(5) The fact that mangoes contain potassium and magnesium further enhances their cardioprotective properties, as these minerals help lower blood pressure.</p><p>Drinking a mango chili smoothie could be good for your digestive health too. Research indicates that mangoes can ease conditions like constipation and diarrhoea, possibly thanks to their high fibre and water content.(6) The fruit also contains digestive enzymes called amylases, which break down food molecules – enabling us to absorb them more easily.</p><p>Finally, mangoes provide several nutrients that are beneficial for the health of your eyes, including vitamin A, lutein, and zeaxanthin. Vitamin A deficiency can result in dry eyes and difficulty seeing in dim light. Meanwhile, lutein and zeaxanthin support our vision and may lessen the risk of conditions such as age-related macular degeneration.</p><h3>Why you should spice up your smoothie</h3><p>The chili in this recipe gives the drink a lively kick we hope you’ll love. However, don’t worry if you’re not a fan of spicy foods. You can use as much or as little of the ingredient in this mango chili smoothie as you like.</p><p>What’s unusual about our fondness for chili is that, unlike sweetness or saltiness, spiciness is not a taste. It’s actually the activation of pain receptors in the tongue that causes the sensation – similar to what would happen if we ate something too hot temperature-wise. But why do some of us enjoy the sensation of spice when it’s essentially a pain response?</p><p>Experts reckon it could be because we get a release of endorphins afterwards. These hormones act as natural painkillers and mood-enhancers. Others have compared eating spicy foods to relatively safe thrill-seeking behaviour, like riding rollercoasters or taking ice baths. Either way, heat isn’t the only thing chili flakes bring to your glass. Here’s why we decided to make this a spicy mango smoothie.</p><p>Chili peppers get their hot taste from a compound called capsaicin, which researchers credit with an array of wellness benefits. For example, it may assist with healthy weight management by increasing fat burning and decreasing calorie intake.(7) Capsaicin is also an antioxidant, so could reduce the risk of chronic disease by tackling oxidative stress. What’s more, it boasts anti-inflammatory properties too, further lessening the chances of developing certain harmful health conditions.</p><p>Interestingly, some studies have even found a correlation between chili consumption and longevity.(8) We won’t say that whipping up this mango chili smoothie will make you live longer, but it’s an intriguing finding!</p><p><img src="https://erbology.health/storage/2025/Apr/uZV4VcgaKj.jpg"><br></p><h3>How to make this chili mango drink</h3><p>To create this mango chili smoothie, begin by adding one medium-sized, chopped banana to your blender. It’s up to you if you want to use a fresh or frozen banana. Using frozen fruit results in a more refreshing drink, which is ideal for hot summer days. It can also give your smoothie a creamier texture.</p><p>Next, pop half a mango into the mix. Cutting it up beforehand should ensure you get a smooth consistency when you blend this mango chili smoothie. Pour in the juice from half a lime and two teaspoons of honey. You could swap the latter for agave nectar if you want to make this a fully vegan recipe. Alternatively, leave out the sweetener altogether for an extra-wholesome chili mango drink.</p><p>Sprinkle in your desired amount of chili flakes, followed by 125ml of aloe vera juice. The note of bitterness this brings is ideal for balancing out the sweetness of the fruit. Finally, top the mixture up with water and you’re ready to blend. The quantity of water you use is entirely up to you – more will give you a thinner texture, while less will result in a thicker mango chili smoothie. If you’re not sure, start with a smaller amount and see what it’s like after blending. You can always add more water and blend again if the drink is too thick.</p><p>Once you’re happy with the consistency, pour your mango chili smoothie into serving glasses, pop a straw in, and enjoy! If you’re feeling especially spicy, scatter a pinch of chili flakes on top as a colourful garnish.</p><h3>The benefits of bananas</h3><p>The banana is the unsung hero of this mango chili smoothie. It brings texture and substance to the glass without being overpowering in flavour. Plus, the ingredient has some impressive health benefits of its own to share.</p><p>First, the rich fibre content of bananas supports the health of your gut. It could act as a prebiotic, nourishing the good bacteria in your gastrointestinal tract, and also significantly reduce bloat.(9) Fibre increases feelings of satiety too, which might help you maintain a healthy weight by decreasing appetite.</p><p>Like mangoes, bananas may promote cardiovascular health thanks to the potassium and magnesium they contain. Both minerals relax the walls of your blood vessels, which can lower your blood pressure. This could lessen the risk of conditions such as heart attack, kidney disease, and stroke.</p><p>As the gym bunnies among you will know, many people value bananas as both a pre- and post-exercise snack. And there’s evidence to suggest they’re right.(10) The simple carbs and fibre bananas contain provide us with readily available energy, plus help replenish muscle glycogen. What’s more, the magnesium and potassium in the fruit act as electrolytes, supporting muscle contraction. So, this mango chili smoothie could be ideal for workout days and long hikes.</p><p>Finally, bananas also possess anti-inflammatory properties. This has several potential benefits, including lowering the risk of chronic disease. One of the more interesting advantages is that rubbing the inside of banana peel on an insect bite supposedly helps reduce the swelling and itchiness!</p><h3>Aloe aloe!</h3><p>And so, we come at last to the unique ingredient in our mango chili smoothie: the aloe vera juice. People have been harnessing the wellness advantages of this plant for generations. In fact, rumour has it that Cleopatra used it in her beauty routine. Here’s a quick overview of the <a href="https://erbology.co/aloe-vera-health-benefits/" target="_blank">benefits of drinking aloe vera juice</a>. You’ll soon see why we’ve added it to this recipe!</p><p>Aloe vera juice is bursting with valuable polyphenols that act as antioxidants and anti-inflammatories. They help protect us from oxidative stress and chronic inflammation, both of which experts have linked with harmful health conditions. These compounds could also explain why adding aloe vera to your mango chili smoothie may promote skin health. That’s bolstered by the fact that sterols within aloe vera might support collagen production and reduce the appearance of wrinkles.(11)</p><p>Research suggests that many of the plant’s benefits are thanks to polysaccharides it contains, such as acemannan. This functions as a prebiotic, meaning that using aloe vera in your mango chili smoothie nourishes your friendly gut bacteria.(12) As well as supporting digestive health, this has a positive influence on immunity, brain health, and even your mood. Acemannan might further support the immune system by regulating certain types of immune cells, like dendritic cells, lymphocytes, and macrophages.(13)</p><p>Some studies have additionally found that aloe vera juice has benefits for oral health. Because of its antibacterial properties, the ingredient may reduce dental plaque and help treat conditions like oral submucous fibrosis.(14) Though please note, we don’t recommend using a mango chili smoothie as mouthwash!</p><p><img src="https://erbology.health/storage/2025/Apr/UJG4WXTl9z.jpg"><br></p><h3>All about our aloe vera juice</h3><p>We source the <a href="https://erbology.co/shop/organic-aloe-vera-juice/" target="_blank">aloe vera juice</a> we use in this mango chili smoothie directly from independent organic farms in Spain. Our team only harvests mature plants, as these have a greater concentration of nutrients in their leaves. After picking the aloe vera, farmers extract the juice from the inner leaf in a carefully controlled environment. They do this to order in small batches, to guarantee freshness and minimise waste. Using just the inner leaf means the juice contains none of the plant’s bitter latex, which can cause gastrointestinal discomfort.</p><p>Another way we ensure our aloe vera is high quality is by keeping it pure. We don’t dilute it or add any sweeteners or other unwanted extras. This gives the drink a light and refreshing taste, with a hint of natural bitterness. In fact, it’s pleasant enough to sip neat or in water, as well as drinks like this spicy mango smoothie. Between two and four tablespoons a day should be sufficient to enjoy the plant’s benefits. Our aloe vera contains roughly 1600mg of acemannan polysaccharides per litre, which is more than many products on the market.&nbsp;</p><p>There are plenty of other <a href="https://erbology.co/aloe-vera-recipes/" target="_blank">recipes you can use aloe vera juice</a> in besides this mango chili smoothie. For starters, you could add a couple of tablespoons to pretty much any other smoothie or juice! Alternatively, splash a little in your favourite cocktails and mocktails to make them extra refreshing. You also have the option to apply the juice topically as a calming skin tonic. Either way, remember to store it in the fridge once you’ve opened it and use it within 10 days.</p><h3>Making this spicy mango smoothie your own</h3><p>We mentioned that you can adjust the amount of spice and sweetener in this mango chili smoothie to suit you. But that’s not the only way you’re able to play around with the recipe! For example, you could add ginger for a different type of spice, or coconut milk for a creamy tropical twist.</p><p>The mango and banana give this drink a sunny yellow hue, and you might want to lean into this by popping a few chunks of pineapple into the mix. However, you’ve also got the option to include spinach or kale and transform it into a green mango chili smoothie. This makes the beverage a little less sweet, and potentially even healthier. However you make it, a wedge of lime on the rim of the glass is an attractive garnish to finish with!</p>

Chili Mango Smoothie Recipe - Erbology

Fresh, fruity, and with just the right amount of spice, our mango chili smoothie ticks all the boxes. And we’ve taken its wellness benefits to the next level with a splash of aloe vera juice. This delicate ingredient helps support your digestive health, immune system, and skin. Plus, its refreshing hint of bitterness balances out the sweetness of the mango.

Mango chili smoothie

<h3>A prune by any other name</h3><p>What’s the first thing that springs to mind when you think of prunes? We’re guessing it’s not a chocolate prune smoothie. If it’s an image of a pensioner eating the fruit to help their digestive system get moving, you’re not alone! After all, people sometimes even use the word as a derogatory term for a grumpy older person. That’s why some producers attempted to rebrand prunes by calling them by the more literal name ‘dried plums’ instead. For example, in 2000, after conducting market research, the California Prune Board became the California Dried Plum Board. However, they had a change of heart, and in 2019 reversed their decision. This was largely because of shifting perceptions of the wrinkly fruit.</p><p>People first began producing prunes thousands of years ago, most likely in western Asia. From there, the fruit spread through Europe and eventually to California. And over the years, studies have revealed more and more <a href="https://erbology.co/prune-health-benefits/?countryiso=&amp;post=true" target="_blank">health benefits of adding prunes to your diet</a>. Plus, chefs are inventing new dishes that showcase the fruit’s depth of flavour – including drinks like our prune smoothie. So there’s never been a better time to give this unassuming fruit a try!</p><h3>Pout for the camera</h3><p>Just before we discuss the wellness perks of this prune smoothie recipe, we want to share our favourite prune fact. If you’ve ever looked at very old photographs, you’ve probably noticed that the subjects in the images are rarely smiling. One reason for this is it took longer to take a photo, and holding a smile would have been tiring. What’s more, pictures were far rarer and more expensive than they are these days. As such, people considered them to be a formal affair, for which serious facial expressions were appropriate. All of which meant that apparently photographers in the 19th century would tell people to say ‘prunes’ rather than ‘cheese’. Perhaps it’s a good trick to try when you need to pose for a sensible headshot!</p><h3>The health benefits of prunes</h3><p>There are several reasons why sipping a prune smoothie could support your wellbeing. Most famously, <a href="https://erbology.co/fibre-supplement/?countryiso=&amp;post=true" target="_blank">they’re high in fibre</a>, which helps to keep your digestive system running smoothly and prevent constipation.(1) The fruit also functions as a prebiotic, nourishing the good bacteria in your gut. That has a positive influence on everything from the immune system to brain health. Plus, fibre can be useful for healthy weight management as it increases feelings of fullness.</p><p>What’s less well-known is that a prune smoothie could be beneficial for your bones.(2) The fruit is a fantastic source of vitamin K and the mineral boron, which are both key for bone health. As such, this recipe might particularly interest those at risk of conditions like osteoporosis. Prunes are additionally rich in iron, a nutrient vital for transporting oxygen around the body. Drinking a prune smoothie may therefore help fight fatigue too.</p><p>Another potential benefit of this chocolate prune smoothie is <a href="https://erbology.co/best-diet-heart-health/?countryiso=&amp;post=true" target="_blank">supporting cardiovascular health</a>. The fruit contains a type of fibre called pectin that studies show could lower cholesterol levels.(3) This reduces the risk of conditions like atherosclerosis, heart attack, and stroke. What’s more, prunes are bursting with potassium, which can decrease blood pressure and further protect the heart.</p><p>Prunes are also rich in polyphenols – potent plant compounds that possess antioxidant and anti-inflammatory properties.(4) Drinking a prune smoothie could therefore help tackle oxidative stress and chronic inflammation, both of which harm the body. And, despite their sweet taste, prunes don’t cause a spike in blood glucose because they have a low glycaemic index. Repeated blood sugar spikes can lead to health problems, so the fruit is a great way to satisfy your sweet tooth.</p><p><img src="https://erbology.health/storage/2025/Feb/Bb05dSszHk.jpg"></p><h3>Celebrating cacao nibs</h3><p>We’re not using just any old chocolate in this chocolate prune smoothie — we’re using <a href="https://erbology.co/raw-cacao-benefits-uses-side-effects/?countryiso=&amp;post=true" target="_blank">cacao nibs</a>. These are tiny pieces of crushed cacao beans that add a wonderful bite to the drink. Moreover, they’re far better for you than normal chocolate chips. That’s because they’re minimally processed, low in sugar, and bursting with nutrients. So it’s no surprise that the Mayans and Aztecs used cacao in ceremonies and even as currency!</p><p>For example, cacao nibs are rich in several minerals, including magnesium, zinc, iron, phosphorus, copper and manganese. These all play key roles in our wellbeing. The ingredient is high in flavonoids too, which act as antioxidants and protect our cells from free radical damage.</p><p>Interestingly, cacao also contains an amino acid called tryptophan, which the body converts to serotonin – a chemical that promotes relaxation. This may be one reason why eating chocolate puts us in a good mood and can even ease symptoms of depression.(5) So we definitely recommend a chocolate prune smoothie when you feel the need for some me time!</p><p>Research has linked the polyphenols and flavanols in cacao with a wealth of potential wellness benefits. For instance, they increase levels of nitric acid in the blood. This relaxes the arteries, enhances the function of blood vessels, and lowers blood pressure.(6)</p><p>Not only does this protect the heart, it’s also advantageous for brain health. Improving blood flow to the brain has a positive effect on our cognitive functions.(7) What’s more, cacao flavanols can support the production of neurons and maybe even help to treat neurodegenerative disorders. However, more investigation is necessary to clarify this. Either way, it’s a good reason to make a chocolate prune smoothie to take into the office!</p><h3>How to make this chocolate prune smoothie recipe</h3><p>To create this cacao nib and prune smoothie, start by putting half a banana into your blender. You can use either fresh or frozen banana, depending on your preference. Using frozen will give you a colder, thicker, and creamier texture – a little like adding ice cream.</p><p>Next, pop in about a quarter of a cup of frozen (or fresh) blueberries and five or six pitted prunes. Sprinkle a tablespoon of cacao nibs into the mix, then scoop in a tablespoon of almond butter. You can adjust the amount you use of both to get the flavour and texture that matches your tastes. Feel free to choose either smooth or crunchy almond butter depending on how much bite you want your prune smoothie to have.</p><p>Finally, pour in 400ml of sweetened oat milk (or another plant-based milk like almond or coconut). You can make your prune smoothie less sweet by using unsweetened milk if you prefer. Alternatively, dial up the sweetness of the drink with a dash of agave nectar.</p><p>Blend everything together until the mixture is smooth and creamy, and the cacao nibs are evenly distributed. Pour into serving glasses and sprinkle a dusting of cinnamon on top – plus some extra cacao nibs if you like. Then pop a straw in and you’re ready to enjoy your chocolate prune smoothie!</p><h3>The benefits of blueberries and bananas</h3><p>This may be a chocolate and prune smoothie, but the other ingredients we’ve used have a lot to contribute too. The bananas and blueberries add colour and texture to your glass, along with some notable potential health benefits.</p><p>Starting with bananas, these are a fantastic source of energy and also rich in minerals like potassium and magnesium. These act as electrolytes and help support muscle contractions, which makes the fruit a good snack before and during exercise.(8) So you might want to whip up this prune smoothie recipe on days when you’re hitting the gym or hiking.</p><p>The potassium in bananas could also be useful for keeping your kidneys healthy. What’s more, both potassium and magnesium support blood pressure management and the health of your heart. Finally, like prunes, the fruit is bursting with gut-friendly fibre.</p><p>Turning to the blueberries in this prune smoothie, these are full of antioxidants like anthocyanins which protect against oxidative stress. Studies have also found that the berries can have a positive impact on blood vessel dilation and blood flow.(9) This reduces blood pressure and lowers the risk of heart disease. Blueberries may additionally help to look after your eye health and vision.(10) That’s thanks to both their antioxidant effects and the fact they increase blood and oxygen flow to the eyes.</p><p>Another advantage of adding blueberries to your prune smoothie is that they could assist with blood sugar management.(11) Research indicates the fruit can have a beneficial influence on insulin sensitivity. Improved insulin sensitivity could reduce the risk of conditions like type 2 diabetes and metabolic syndrome. Pretty impressive for such a small berry!</p><h3>Carefully curated flavours</h3><p>If you’re anything like us, you use nut butter in everything! And adding almond butter to this prune smoothie recipe gives the drink a beautiful depth of flavour and smooth texture. Furthermore, it’s rich in healthy fats that can support heart health by lowering your cholesterol levels.(12)</p><p>Almond butter is also high in vitamin E, an antioxidant that supports the immune system, skin health, and cardiovascular health. That’s in addition to iron, magnesium, and <a href="https://erbology.co/best-sources-calcium/?countryiso=&amp;post=true" target="_blank">bone-supporting calcium</a>. All of which makes scooping a little into your prune smoothie a wonderful way to add extra nutrients.</p><p>And then there’s the cinnamon. Once more valuable than gold, Ancient Egyptians used this warming spice in perfumes, recipes, and even the process of mummification. In Ancient Rome and Greece, people used it for medicinal purposes too. And today, we have scientific studies to back up this wisdom and justify cinnamon’s place in our prune smoothie recipe.</p><p>Cinnamon is rich in antioxidants, plus has powerful anti-inflammatory, anti-fungal, anti-viral, and anti-bacterial properties. However, its most well-known benefit is probably its ability to lower levels of blood glucose.(13) There are several ways in which it achieves this. These include reducing insulin resistance and mimicking the effects of insulin so that more sugar moves into your cells. It also slows the breakdown of carbs in the digestive system, decreasing the amount of sugar entering the blood after you eat.</p><p>We’re particularly interested in the potential for cinnamon to assist in the treatment of neurodegenerative conditions like Alzheimer’s and Parkinson’s.(14) However, further investigation is necessary to confirm its use in this area. Either way, it’s a potent addition to your chocolate prune smoothie.</p><p><img src="https://erbology.health/storage/2025/Feb/mJoJk5VcVN.jpg"></p><h3>Introducing our organic pitted prunes</h3><p>We source our <a href="https://erbology.co/shop/organic-pitted-prunes/?countryiso=GB" target="_blank">organic pitted prunes </a>directly from small farmers in Eastern Europe. They cultivate premium single-variety plums sustainably, using strictly organic techniques to keep quality high. Once the fruits are ready, our team picks them by hand and gently dries them in a tunnel dehydrator. We don’t add any sugar or other unwanted additives, so what you use in your prune smoothie is 100% pure. Plus, we ship them out to you in environmentally friendly packaging to reduce our impact on the planet.</p><h3>Customising your chocolate prune smoothie recipe</h3><p>We’ve talked a lot about how beneficial many of the ingredients in this prune smoothie could be. However, that doesn’t mean we’re opposed to mixing up the recipe a bit! One simple trick is to use a different type of nut butter. Switching to peanut, cashew, or pistachio alters the flavour profile in a subtle way without affecting the drink’s texture. Another tip is to add a dollop of yoghurt in place of some of the milk for a creamier cup.</p><p>Alternatively, if you want to emphasise the chocolate in this chocolate prune smoothie, stir in a spoonful of <a href="https://erbology.co/shop/organic-cacao-powder/?countryiso=GB" target="_blank">cacao powder</a>. We’re also quite partial to adding a touch of vanilla to the mix. Then, of course, there are the berries. Swapping some blueberries for frozen raspberries, strawberries, cherries, blackberries or similar brings a delicious new dimension to the drink.</p><p>Hopefully this recipe has given you a fresh perspective on the humble prune! It’s gone from being an uncool but healthy snack for alleviating constipation to a fashionable and versatile wellness-supporting ingredient. Still not convinced? Give this chocolate prune smoothie a chance and we promise you will be!</p>

Prune Smoothie with Chocolate Nibs Recipe- Erbology

Are you a fan of smoothies and looking for a fresh recipe to broaden your repertoire? Allow us to introduce you to our delicious chocolate and prune smoothie. It’s creamy, naturally sweet, and bursting with wholesome ingredients that support wellbeing – including cacao nibs for a hint of crunch. We’re confident it will give you a whole new perspective on using prunes in your kitchen!

Chocolate nibs and prune smoothie

<h3>The tale of turmeric</h3><p>If you enjoy cooking, you’re probably no stranger to turmeric. Even if you’ve never made a turmeric tonic before, you’ve likely added the spice to a curry or similar dish. Bright golden orange in colour and boldly earthy in flavour, it’s wonderful for adding taste and vibrancy to meals. However, it’s so much more than that – <a href="https://erbology.co/turmeric-benefits-curcumin/" target="_blank">turmeric is also exceptionally good for your health</a>.</p><p>Practitioners of traditional medicine systems like Ayurveda have been using the ingredient to support health for thousands of years. What’s more, thanks to its vivid hue, people across the world have employed turmeric as a natural dye too. For example, it’s sometimes used to colour the robes of Buddhist monks. Interestingly, in India, the spice even has a key role to play in Hindu weddings. Before getting married, the couple take part in a ceremony called Haldi. This involves applying a paste made with turmeric to the bride and groom to bless their relationship.</p><p>We get turmeric from the root of a flowering plant called Curcuma longa, which is native to India and parts of Southeast Asia. Similar to ginger, the root is bulbous and has a rough, dark orange skin. Today, however, it’s far more common to use turmeric in powder form. As well as being easier to find in shops, powder is more convenient when making recipes like turmeric tonic.</p><p>Several of the benefits of drinking a turmeric tonic are thanks to a compound called curcumin. This is the main active ingredient in turmeric, and part of a wider group of curcuminoid compounds it contains. Let’s explore some of the impressive ways it can support our wellbeing. It might surprise you how many of them there are!</p><p>[embed]https://www.youtube.com/watch?v=nw7h0-it8ls[/embed]</p><h3>Turmeric’s remarkable health benefits</h3><p>Two of the most notable benefits that curcumin brings to a turmeric tonic are its anti-inflammatory and antioxidant effects.(1) Both chronic inflammation and oxidative stress contribute to the development of several harmful health conditions, such as heart disease. For example, studies have shown that curcumin can <a href="https://erbology.co/anti-inflammatory-diet/" target="_blank">reduce inflammation</a> and pain in arthritis patients as effectively as pharmaceutical drugs.(2)</p><p>One particularly interesting finding is that curcumin may be able to increase levels of brain-derived neurotrophic factor (BDNF).(3) This is a protein that supports the development and survival of neurons, as well as synaptic plasticity. The latter is crucial for cognitive functions such as learning and memory. Consequently, curcumin could stave off brain diseases like Alzheimer’s and age-related cognitive decline. In line with this, research has found that curcumin can help to clear the amyloid plaques caused by Alzheimer’s.(4) However, further investigation is necessary to clarify how much a turmeric tonic could improve your brain power.</p><p>Another exciting brain-related benefit of curcumin relates to our mood. Studies suggest that the ingredient could act as an antidepressant.(5) This is thanks to its ability to enhance brain plasticity and boost the neurotransmitters dopamine and serotonin. It may also have a positive effect on anxiety, but more research is necessary to confirm this. Either way, it seems like a turmeric tonic could be a great choice on days when you need some TLC.</p><p>Finally, studies indicate that curcumin might have anti-cancer properties. Findings suggest it could reduce the spread of the disease and contribute to the death of cancer cells.(6) It may even lower the likelihood of certain cancers developing in the first place. However, more research is required to clarify the ingredient’s potential for preventing and treating this condition.</p><p></p><h3>Ginger: adding more than just flavour</h3><p>As you probably expected, we didn’t make this a ginger turmeric tonic recipe for flavour reasons alone. Ginger does add a fiery kick to the drink that we’re sure you’ll love. But more importantly, it also brings further health benefits to your glass. Many of these are because of the active compound gingerol, which – like curcumin – is a potent antioxidant and anti-inflammatory.(7)</p><p>One of the most famous advantages of ginger is its ability to reduce nausea.(8) This makes a ginger turmeric tonic a fabulous option if you’re feeling under the weather or suffering from morning sickness. In a similar vein, studies have found that the ingredient eases chronic indigestion.(9) So, you might like to mix yourself up a ginger turmeric tonic after dinner to help you digest your meal.</p><p>In addition, ginger could work to support heart health by improving cholesterol levels. Research suggests the ingredient can lower ‘bad’ LDL cholesterol and triglycerides, while simultaneously increasing ‘good’ HDL cholesterol.(10) Ginger also helps to decrease blood pressure and enhance blood flow, further boosting the ingredient’s positive effects on cardiovascular health.(11)</p><p>Popping some ginger in your turmeric tonic recipe could additionally aid in blood glucose management. Research indicates the ingredient can reduce fasting blood sugar and average blood glucose levels in people with type 2 diabetes.(12) Ginger might even assist with healthy weight loss, reducing measures like waist-to-hip ratio.(13) A ginger turmeric tonic recipe is ideal for enjoying this kind of benefit, as it’s relatively low in calories.</p><p>Finally, similar to curcumin, evidence suggests that certain compounds in ginger may help to protect against neurodegenerative diseases.(14) That’s yet one more persuasive reason to add it to your turmeric tonic!</p><p><img src="https://erbology.health/storage/2025/Jan/T1k35hab0x.jpg"></p><h3>How to make this turmeric tonic recipe</h3><p>As if being tasty and good for you wasn’t enough, this turmeric tonic is also quick and easy to make. Start by adding two tablespoons of cold-pressed ginger juice to a glass jug, followed by four tablespoons of lemon juice. Of course, you can adjust the ratios of these so that your turmeric tonic better matches your personal tastes.</p><p>Next, drizzle in a couple of teaspoons of honey. If you’d like to make your turmeric tonic 100% vegan, we suggest using agave nectar or maple syrup instead. Again, you can use a little more or little less to change the sweetness of the drink to suit you. Now it’s time to add the main ingredient. Sprinkle in a quarter of a teaspoon of turmeric powder – that really is all you need! Stir well until you’ve completely dissolved the powder.</p><p>The next step in this turmeric tonic recipe is to top up your jug with sparkling water. We’ve listed 500ml here, to make two glasses of turmeric tonic. However, if you'd like a stronger taste, you have the option to use less than this. Likewise, you could add extra sparkling water to dilute the turmeric, lemon and ginger flavours a bit more.</p><p>Pour your turmeric tonic into serving glasses and garnish each one with a cinnamon stick. We recommend enjoying this drink straight away, while the sparkling water is still chilled and fizzy! Alternatively, mix up the other ingredients in advance and leave them in the fridge. You can then pour a little into a glass and simply top it up with sparkling water every time you want a turmeric tonic. Perfect!</p><p></p><h3>The wellness benefits of lemon and cinnamon</h3><p>A splash of lemon is a wonderful way to add depth of flavour to this turmeric tonic. Indeed, the ingredient has long been a favourite to pair with ginger. But lemon has some wellbeing benefits of its own too. For instance, the fruit is an excellent source of vitamin C, which plays several key roles in our health. These include supporting wound healing and collagen production.</p><p>Interestingly, drinking a lemon and turmeric tonic could assist with the absorption of non-haem iron (<a href="https://erbology.co/best-natural-food-sources-iron/" target="_blank">iron from plant sources</a>). This is because lemons contain both vitamin C and citric acid. Together, these improve the body’s ability to absorb non-haem iron and thus reduce the risk of anaemia. Citric acid may also help to prevent kidney stones by increasing urine volume and pH.(15)</p><p>Turning to the garnish of cinnamon topping this turmeric tonic, it too has some impressive wellness benefits. As an example, this warming spice works to lower blood glucose levels.(16) Studies show that it can slow the breakdown of carbohydrates in the digestive system. This reduces the amount of sugar that enters your blood after you eat. What’s more, cinnamon contains a compound that improves the uptake of sugar into cells. Finally, the spice may improve insulin sensitivity, further supporting healthy blood glucose management.</p><p>Like many of the ingredients in this turmeric tonic, cinnamon has antioxidant and anti-inflammatory properties. The spice can also support cardiovascular health by lowering blood pressure and cholesterol levels.(17) Last but not least, cinnamon may help with the treatment of neurodegenerative conditions like Alzheimer’s and Parkinson’s. However, we need further investigation to confirm its use in this regard.</p><p><img src="https://erbology.health/storage/2024/Oct/6uqKhxrAh7.jpg"></p><h3>Let’s talk about our organic turmeric powder</h3><p>To get the maximum potential benefits from this turmeric tonic, the quality of your ingredients is key. That’s why we don’t just use any old turmeric from the supermarket. Instead, we source our <a href="https://erbology.co/shop/organic-turmeric-powder/" target="_blank">organic turmeric powder</a> directly from small, sustainable farms in India. Our team harvests the plants between January and March, then dries the roots naturally in the sun. The next step is to grind them into a fine powder, which we pack in environmentally friendly amber glass jars.</p><p>We take a number of steps to ensure that what you receive is the very finest turmeric. First, we have it tested independently to verify that the levels of curcumin it contains are sufficiently high. Second, we don’t mix in any unwanted additives. That means no artificial colourings or flavourings, no preservatives, and no bulking agents. Just 100% pure organic turmeric powder – as it should be.</p><p>We’re confident that you’ll love this turmeric tonic recipe as much as we do. However, it’s by no means the only way to enjoy this powerful ingredient. The traditional method is to mix a little into warm milk and add a dash of black pepper. This kind of <a href="https://erbology.co/recipes/golden-milk-recipe/" target="_blank">golden milk recipe</a> is particularly effective because black pepper increases the bioavailability of curcumin. In other words, it helps our body to absorb more of this active compound and harness its full potential.</p><p>Of course, you can also <a href="https://erbology.co/best-way-to-take-turmeric/" target="_blank">use turmeric in your cooking</a>. It adds colour, warmth, and flavour to meals like curries, stews, rice dishes, and soups. You could even add some to your preferred juices and smoothies. We encourage you to engage in a little culinary experimentation and discover your favourite ways to utilise this potent spice.</p><h3>Customising your turmeric tonic</h3><p>This is only one possible incarnation of a turmeric tonic, and there are lots of options for customisation. Perhaps the most obvious is to add a sprinkle of black pepper to your glass. As we mentioned above, this helps you to get the most out of the curcumin in the drink. Along similar lines, you could stir a little cinnamon powder into your turmeric tonic for extra flavour and wellness benefits. Alternatively, up the heat levels with a dusting of cayenne pepper. Another idea we love is swapping the lemon for yuzu, or mixing both together for a more nuanced flavour profile.</p><p>If you want to emphasise the citrus in this lemon and turmeric tonic, try using lemonade instead of sparkling water. This retains the fizzy mouthfeel while enhancing the lemony sweetness. We recommend leaving out the honey or agave nectar if you go down this route. Otherwise, the drink might taste too sweet. Whether you use lemonade or sparkling water, make your turmeric tonic extra refreshing by pouring it over a glass filled with ice. For those who don’t want a fizzy drink, coconut water makes a great alternative to sparkling water.</p><p>One thing we really love about a turmeric tonic is that you can enjoy it at any time. Have it in the morning for a zesty and wellness-boosting start to your day. Brighten up your lunchtime with it, or use it as an afternoon pick-me-up. Serve it when you have friends over. Treat yourself to a glass with dessert. Need we go on?</p>

Nourishing Turmeric Tonic Recipe - Erbology

Zesty and sparkling, this refreshing ginger, lemon and turmeric tonic is a superb way to brighten your day. Not only is it delicious, but it’s also bursting with wellness-boosting ingredients. From tackling oxidative stress and inflammation to protecting heart and brain health, this drink offers a wealth of potential benefits.

Turmeric tonic