Gluten-free mango and turmeric smoothie with orange

Gluten-free mango and turmeric smoothie with orange: a fruity blend with banana, carrot, ginger and black pepper – creamy, fresh and vibrant.

At a glance

• Serves 2
• Prep time: 5 min
• No cooking needed
• Total time: 5 min
• Calories: 210 kcal per serving
• Protein: 3 g
• Fat: 4 g
• Carbs: 42 g

Ingredients

• 1 thin slice of fresh ginger
• 1/2 carrot
• 1/2 banana
• 100g frozen mango chunks
• 200ml freshly squeezed orange juice
• 1 pinch of black pepper
• 1 tsp turmeric powder

Method

You’ll need: blender · grater

1. Put the mango and banana in the blender.
2. Finely grate the carrot and add it with the ginger, turmeric and black pepper so the spices are well distributed.
3. Pour in the orange juice and blend briefly. Push the ingredients down from the sides if needed.
4. Blend everything on high until smooth. If the smoothie is too thick, add a little more liquid.
5. Taste and blend again if needed until the ginger and carrot are finely incorporated.
6. Pour the smoothie into a glass and serve straight away, well chilled.

Good to know

Sometimes a smoothie can simply be bright, fresh and uncomplicated. That's exactly how this glass feels: smooth, fruity and with a warm, gently spiced note.

Swaps

Orange juice → water or coconut water (still refreshing) Banana → avocado (creamy texture) Mango chunks → papaya (milder, fruity) Turmeric powder → fresh turmeric (more intense aroma, less processed)

Allergens

The ingredients are naturally gluten-free; sensitive people may react to ginger, pepper or citrus juice with an irritated stomach, so keep the amounts mild for children. In pregnancy, normal kitchen amounts of ginger and turmeric are usually fine.

Frequently asked questions

Why is there black pepper in a smoothie with turmeric?

Black pepper contains piperine, and it's often combined with turmeric. In this smoothie it also adds a gentle heat.

Which vitamins are mainly found in mango, orange and carrot?

Orange and mango mainly provide vitamin C. Carrot brings beta-carotene, a precursor of vitamin A.

Does ginger suit everyone?

Not necessarily. Many people get on fine with ginger, but sensitive people, or anyone drinking it on an empty stomach, may find it hot or irritating.

Why does banana work well in this smoothie nutritionally?

Banana provides potassium and a little fibre. It also balances the acidity of the orange juice and makes the texture smoother.

Is turmeric powder just as interesting as the fresh root?

Both provide characteristic plant compounds, mainly curcuminoids. The content can vary from product to product, and with powder a lot depends on quality and storage.

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