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Golden Milk Recipe

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Apparently I’m a few years behind the trends when it comes to fancy coffee. Because I only recently tried Golden Milk, or as my barista called it, a Turmeric Latte. And I can tell you, Golden Milk is not only caffeine free, it’s also delicious and very good for you! 

In Chinese Medicine turmeric is an herb known as Jiang Huang, and it’s used to invigorate blood, relieve menstrual pain, alleviate abdominal pain, and reduce joint pain. Recent studies support what herbalists have known for years; turmeric is an anti-inflammatory, may help reduce joint pain, promotes digestive health, protects against heart disease, and boosts the immune system. 

Curcumin, the active component in turmeric, has been used in Ayurvedic medicine for centuries due to its strong antioxidant properties. Antioxidants fight cell damage and free radicals and prevent future disease. Curcumin’s anti-inflammatory properties are shown to be as effective as it’s pharmaceutical counterparts. Not only that, curcumin has been shown to improve the functioning of your blood vessels, thus improving heart health. 

Turmeric has been used for centuries in kitchens across the world. Large amounts, though, can be contraindicated in pregnancy and it should not be used medicinally by anyone with congestive heart failure. 

So, I’ve told you all about how delicious Golden Milk is, and how good it is for you. Now I’ll show you how to make it at home… 

 

Ingredients: 

  • 1/4 cup organic turmeric powder 
  • 1/2 cup water 
  • 1/2 tsp of organic black pepper 
  • 1 cup milk (I prefer unsweetened almond milk, but you can use any unsweetened milk from cow to oat) 
  • 2 tsp maple syrup or sweetener of your choice 
  • 2 tsp sesame, almond, black cumin, or coconut oil 
  • Spoon or spatula that you don’t mind staining 
  • Glass jar or ceramic container with a lid 

 

Step 1: Make a paste 

When mixed with the milk of your choice, turmeric paste dissolves much more easily than turmeric powder – which means your Golden Milk will be smooth rather than gritty. 

  • Mix 1/4 cup turmeric powder with 1/2 cup water on a low setting on the stove.
  • Be sure to stir the mixture at all times. The paste should be the consistency of mustard sauce. The paste will firm up when it cools down, so make sure that it’s fairly creamy. 
  • Stir the mixture until the powder is fully dissolved into the water. 
  • When finished, put the paste into a glass jar or container and place in the fridge.
  • The paste may start to separate a little in the fridge; simply stir the mixture before using it to ensure consistency when cooking.

Step 2: Making the Milk 

  • Mix 1 tbsp of the turmeric paste with 1 cup of milk in a pot on the stove. 
  • On low heat, gently warm your mixture, stirring occasionally. 
  • Add your sweetener of choice to the pot until it dissolves into the milk. 
  • Pour 2 tsps of oil into your mug. 
  • Pour the warm Golden Milk mixture into the mug on top of the oil and stir to mix well. 
  • Add a bit of black pepper, ginger or cinnamon to your drink and enjoy!

 


 

References

https://tcmwiki.com/wiki/jiang-huang

https://pubmed.ncbi.nlm.nih.gov/19594223/ 

https://pubmed.ncbi.nlm.nih.gov/15489888/ 

https://pubmed.ncbi.nlm.nih.gov/22481014/

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