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Golden Milk Recipe
Turmeric, a vibrant yellow-orange spice commonly used in Indian cuisine, has gained popularity worldwide for its remarkable health benefits. This powerful root, related to ginger, is not just a kitchen staple but also a potent natural remedy.
How to Maximize the Benefits of Turmeric
“Combining the spice with black pepper may help increase your body’s ability to absorb turmeric’s beneficial compounds. A substance in black pepper called piperine, when combined with curcumin, has been shown to increase bioavailability by 2000%,”
according to Mary-Eve Brown, R.D.N., C.S.O., L.D.N., from Johns Hopkins Medicine, see whole article here.
**Curcumin becomes more bioavailable when turmeric is cooked. This is because heat triggers certain enzymatic reactions that enhance the compound’s absorption in the body.**
Here’s the recipe for making golden milk, which begins with preparing a turmeric paste.
Turmeric Paste:
Ingredients:
• 1/4 cup organic turmeric ( non-irradiated)
• 1/2 cup (plus extra) filtered water
• 1/2 tsp. organic ground black pepper
Directions:
Place the turmeric, water, and black pepper in a small saucepan and stir over medium heat for 7-9 minutes, adding water as needed. When you are finished, you should have a thick consistency.
Golden Milk:
Ingredients:
- 2 cups of milk (dairy or non-dairy like almond or coconut)
- 1 teaspoon of turmeric paste
- 1/2 teaspoon of ground cinnamon (optional)
- 1/4 teaspoon of ground ginger (optional)
- 1 teaspoon of honey or maple syrup (optional, for sweetness)
- 1 teaspoon coconut oil (or Udo’s Oil 3-6-9 Blend or Sesame Oil)
- 1/4 teaspoon of organic vanilla powder (optional; I use Watkins vanilla powder; buy it here)
Directions:
- In a small saucepan, combine the milk and turmeric paste.
- Place the saucepan over medium heat and stir constantly until the mixture is hot but not boiling, about 5-7 minutes.
- Pour the golden milk into a mug and stir in honey or maple syrup, coconut oil and vanilla powder, if using.
- Drink it warm and enjoy the soothing, health-boosting benefits.
Turmeric is a powerful spice with a multitude of health benefits. By incorporating it into your diet, whether through cooking, golden milk, or supplements, you can take advantage of its anti-inflammatory, antioxidant, and overall health-boosting properties. Remember to combine it with black pepper to enhance absorption and consult with your healthcare provider before starting any new supplement regimen.
Share Your Thoughts!
I’d love to hear from you! If you try this recipe, please let me know in the comments below how you liked it or if you made any fun modifications. Your feedback helps me bring more delicious recipes to you. Happy baking and snacking!
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