If you’re unfamiliar, golden milk may sound daunting. But this anti-inflammatory drink isn’t actually milk at all — at least not in the dairy sense. Golden milk is a combination of turmeric and coconut milk and/or coconut oil, depending on the recipe you prefer.
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Known as the “spice of life” in India, turmeric has been used for centuries to treat different ailments, including skin problems, respiratory and gastrointestinal issues, joint pain and general wound healing. Thanks to the active ingredient in turmeric — curcumin — the vibrant spice exhibits over 150 potentially therapeutic activities, including anti-inflammatory and antimicrobial activity, as well as potent anti-cancer properties that have been intensely studied.
Curcumin is one of the most potent anti-inflammatories in nature, so if you're struggling with any type of inflammatory disorder, golden milk is a beverage worth trying. Even if you’re as healthy as a horse, golden milk can help you stay that way. Curcumin in turmeric can help support healthy cholesterol levels, suppress symptoms of rheumatoid arthritis, enhance wound healing, protect against liver damage, protect against cataracts and more.
There are many variations of golden milk you can try, but most are made with coconut milk (and some include coconut oil as well). Blending turmeric in with coconut milk not only adds a soothing, creamy base but also additional health benefits.
Golden paste acts as a "starter" to blend the perfect cup of golden milk. It includes not only turmeric and coconut oil but also black pepper, which has been found to increase curcumin's bioavailability by 2,000%.
To make golden paste:
Ingredients:
- 1/2 cup organic turmeric powder
- 1 cup water
- 1.5 teaspoons black pepper
- 5 tablespoons virgin coconut oil
Directions:
- In a stainless steel pot, cook the water, turmeric, and black pepper until it forms a thick paste, stirring and cooking for about 7 to 10 minutes.
- Remove from heat and add virgin coconut oil, using a whisk to fully mix in the coconut oil.
- Transfer the golden paste into a glass jar with a lid, and store in the refrigerator for up to 2 weeks.
- You will use this paste to make your golden milk below.
To make golden milk:
Ingredients:
- 1 teaspoon golden paste
- 2 cups coconut milk
- 1/8 teaspoon vanilla (optional)
- Raw honey [or stevia] to taste (optional)
- Pinch cinnamon (optional)
Directions:
- In a stainless steel pot, gently heat, but do not boil, 2 cups of milk with 1 teaspoon of golden paste.
- A whisk is helpful to fully mix the paste into the milk.
- Add optional vanilla, honey [or stevia], and/or cinnamon.