The golden-hued spice turmeric is considered a miracle remedy these days, but turmeric's health benefits have been known for centuries. This spice originally imported from India is part of the ginger family and has been a staple in Middle Eastern and Southeast Asian cooking for thousands of years.
The magic ingredient is curcumin, which is credited with giving turmeric its greatest benefits, from fighting inflammation to blocking cancer and even helping with indigestion. (Read the amazing health benefits of turmeric to learn more.)
We could all use a daily dose of turmeric, and one way to get that daily dose is to make golden milk, or golden milk latte as it's sometimes called. There are many variations of golden milk, but the basic ingredients are turmeric, a little black pepper, and milk — cow, almond, coconut or other.
The pepper helps with the absorption of curcumin, making it more bioavailable to the body. Adding a pinch of pepper to the golden milk will increase its benefits.
Other ingredients that are often used in golden milk are ginger, cinnamon, coconut oil, cayenne pepper, cardamom and vanilla. To sweeten the drink, you can use honey, maple syrup or dates. Traditionally, beverages made with turmeric for health benefits didn't contain sweeteners, but many modern recipes include them to appeal to the modern sweet tooth.
I like the recipe used below in this video from Clean & Delicious because you can use either fresh or dried turmeric and ginger, and the rest of the ingredients are ones I always have on hand.
Here's the golden milk recipe in case you want more specifics:
1 tsp. fresh ground turmeric (or 1/2 tsp. dried)
1/4 tsp. fresh ground ginger (or 1/8th tsp. dried)
1 tsp. cinnamon
Pinch of black pepper
1 tsp. coconut oil
2 cups unsweetened almond milk*
Place all ingredients in a small saucepan.
Gently heat over medium low flame, whisking until al the ingredients have come together and the milk is heated through.
*You can use any milk you prefer, just note, if you use a milk with fat in it, you can eliminate the coconut oil.
Makes 2 servings
Calories: 98; Total fat: 5.4g; Carbohydrate: 12.3g; Fiber: 1.9g Sugars: 8.8g; Protein: 1.2g