Everything about golden milk is good.
The smell, the taste, the color, how it makes me feel, and of course the health benefits- they are all amazing.
Golden milk has so many health promoting players including turmeric, ginger, cinnamon, coconut milk, coconut oil, and black pepper. It is actually the synergy of them together that helps their magic work.
First a bit on the star players, then the recipes………..
Turmeric Root- Turmeric has several anti-inflammatory agents and is used as medicine all over the world. There are many studies showing curcumin, one of the chemical constituents in turmeric, is as affective as many medications for reducing inflammation and pain. It has many antioxidant actions as well helping protect the body from free radical damage. It can be helpful in protecting agains heart disease, Alzheimers and boosting immune function (Murray, Michael.)
Ginger Root- Ginger has been used historically for gastrointestinal distress as well as many other medicinal uses. It can help with relieving gas and nausea. Ginger also has many anti-inflammatory agents including gingerols adding to its ability to ease pain and modulate immune function (Murray, Michael).
Cinnamon- I love that cinnamon comes from the inner bark of an evergreen tree. It is not only delicious but it also has many wonderful health benefits as well. People have used cinnamon to help ease many inflammatory conditions including menstrual pains, arthritis, psoriasis and more. It is helpful as a warming digestant but also has proven to help regulate blood sugar (Davis, Paul).
Coconut milk and MCT oil- Coconut milk is loaded with healthy fats that we need for hormones, brain health and for the integrity of every cell in our body. It contains many medium chain triglycerides that are easier to digest than other fats and can be used more easily for energy. Coconut milk has anti-inflammatory properties as well as antiviral and antibacterial benefits (Murray Michael).
Black pepper- Black pepper is warming and is helpful with digestive disorders. It aids in digesting fats in particular but also boosts digestion as a whole. Piperine is one of the components in it that has several benefits including boosting the liver’s detox function and helping increase the absorption of nutrients (Murray, Michael).
Now, let’s get to that golden milk! My mouth is watering already.
Yes, the ingredients in golden milk are healing and health promoting, but what I really love about it is the taste and as well as the ritual of enfolding my hands around my mug, taking a deep smell, admiring the golden beauty, and slowly sipping and savoring this elixir.
Golden Milk Recipe #1- The Longer, Heart Melting Delicious Way. Making a Golden Milk Paste From Whole Turmeric Root
This one is my favorite and I love when I remember that I have the paste made already! I really love that it has some fiber in it and that along with the fats from coconut milk and MCT oil make it better on blood sugar regulation as well as satiation. Ymmmmm
- Turmeric Paste:
- 1/2 cup water
- 1/4 cup ground turmeric
- 1/2 teaspoon ground black pepper
- 1 teaspoon water, or as needed
- Golden Milk:
- 2 cups almond or coconut milk
- 1 teaspoon MCT oil or coconut oil
- 1 teaspoon ground ginger
- 1 teaspoon ground cinnamon
- 1 teaspoon raw honey
- For the Paste- Combine 1/2 cup water, turmeric, and pepper in a small saucepan over low heat. Cook, stirring constantly, until thickened, 7 to 9 minutes. Stir in 1 teaspoon water. Continue cooking until thickened into a paste, 7 to 9 minutes. Cool completely, 15 to 20 minutes. Pour into an airtight glass jar.
- For the drink- Whisk 1 teaspoon turmeric paste with the almond milk, coconut oil, ginger, and cinnamon together in a saucepan. Heat over low heat until hot, about 5 minutes. Remove from heat; stir in honey.
- Strain milk mixture into mug. Drink. Enjoy! Ymmmmm. ( I like to sprinkle on cinnamon and turmeric on top
Golden Milk Recipe #2- The Scoop Scoop Scoop and Go
- 2 cups of full fat coconut milk
- 2 tsp turmeric powder
- 1 tsp ginger powder
- 2 tsp MCT oil or coconut oil
- 1/2 tsp cinnamon
- 1-2 tsp raw honey
- heavy pinch of black pepper
- Blend all the ingredients (excluding honey) together in a blender until it is smooth
- Put mixture into saucepan and heat over medium about 4 minutes or until desired temp.
- Take off heat and add in honey. Drink and enjoy
Golden Milk Recipe #3- Quick Version
So this is technically chai but it feels close enough to me that when I want a cup and want it fast this is an awesome choice. One scoop in warm nut or coconut milk, splash of honey and you are on your way golden bliss. The Golden Masala Chai from Blue Lotus Chai does have black tea in it, so be aware of that if you are wanting it later in the day. It still features turmeric, ginger, cinnamon, and black pepper making it very similar. For an added benefit it has Maca as well which is a powerful adaptogen that helps modulate stress.
However you make your golden milk, enjoy it. Cheers. Janel
Davis, Paul. Sept 2011. Cinnamon Intake Lowers Fasting Blood Glucose: Meta-Analysis. PubMed https://pubmed.ncbi.nlm.nih.gov/21480806/
Murray, Michael and Pizzorno, Joseph. 2005 The Encyclopedia of Healing Foods. Atria Books. New York NY
Janel is a Functional Medicine Nutritionist, Board certified holistic nutritionist, herbalist, and yoga therapist. She works with people using food and lifestyle to help them function their best today and for decades to come. She believes in empowering people to understand their body and take charge of their health. Schedule a free 15 minute inquiry call today
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