I’ll admit that golden milk isn’t my drink of choice when it comes to flavour as I’m not the biggest fan of turmeric (outside of a curry). But this antioxidant powerhouse of a drink provides a range of fantastic health benefits for its anti-inflammatory properties. I suggest that if you’re using powdered turmeric, that you make sure you are using a fresh, organic brand which will have higher levels of the active phytonutrient curcumin.
It might seem a bit gross adding a bit of pepper like I have here, but the addition of the piperine (the active phytochemical in the black pepper) by freshly grinding some pepper into your drink, will boost the bioavailability of the curcumin by up to 2000%.
I’ve also added cinnamon and a fine dusting of nutmeg for added flavour (I think these make the golden milk more tasty) and provide added anti-inflammatory benefits, but if you don’t like cinnamon or nutmeg, you can leave these out.
Here’s how I make mine:
- Juice or grate 1 inch piece of fresh turmeric OR use 1tsp raw, organic turmeric powder
- 1/2 tsp organic Ceylon cinnamon (optional)
- 1 cup homemade cashew milk (or store bought plant milk of choice)
- 1 tsp raw biodynamic honey or coconut nectar (to make vegan)
- Pinch freshly ground black pepper
- Fine grating of nutmeg (optional)
- Place your turmeric juice or powdered turmeric into a saucepan with the plant milk and gently simmer for around 10 minutes.
- Before serving, sprinkle on some freshly ground pepper and stir in the sweetener. Then strain it into a glass or mug and drink whilst warm. Grate nutmeg on top.
If you want to find out about the effectiveness of curcumin, I encourage you to read the resources referenced below. Enjoy!
- Prasad, S., Tyagi, A. and Aggarwal, B. (2014). Recent Developments in Delivery, Bioavailability, Absorption and Metabolism of Curcumin: the Golden Pigment from Golden Spice. Cancer Research and Treatment, 46(1), pp.2-18. Available at https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3918523/ [Accessed 21 May 2018].
- Whfoods.com. (2018). Turmeric. [online] Available at: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=78 [Accessed 21 May 2018].