Happy New Year! I hope your 2024 is off to a good start! This week I'm welcoming in winter with this warm and inviting drink. Golden Milk is a traditional drink of India, with roots in Ayurvedic medicine. It's made with turmeric and other healthy spices including cinnamon and ginger. I can't think of a better way to usher in the new year than with a soothing and nourishing drink for both the body and soul.
Ayurvedic Golden Milk Ingredients (Fresh vs Dried Turmeric)
Ayurveda is a traditional Indian system of medicine. The goal is to promote wellness by keeping the mind, body, and spirit in balance using a holistic approach to diet and lifestyle. Using herbs and spices to help promote wellness is a common way to do this.
There are many variations to golden milk recipes. Some use fresh, grated turmeric. But I have found that using the dried powder form is easier and I was not able to find any good research to suggest that one is more effective than the other.
My version includes these ingredients:
- Plant-Based Milk- You can use any type of milk (plant-based or regular) that you prefer for this recipe, but I suggest using unsweetened almond milk.
- Turmeric + Black Pepper - Turmeric is what gives this drink it's beautiful golden hue and anti-inflammatory properties. Black pepper helps promote absorption of curcumin, the active ingredient in tumeric (more on this below).
- Sweetener- Maple syrup or honey can be used to sweeten this drink, however you can choose to avoid or adjust the amount as you prefer.
- Warming Spices- Cinnamon, cardamom and ginger are also wonderfully flavorful spices that add additional health benefits to this drink. You can adjust the amount of spices you add depending on your flavor preferences.
- Vanilla Extract- Helps round out the flavors and make this golden milk extra warm and inviting!
Benefits of Curcumin + Notes About Supplementation
Curcumin is the active ingredient in turmeric. In some clinical studies, curcumin has been shown to exhibit anti-inflammatory effects by inhibiting inflammatory pathways. Unfortunately, curcumin is poorly absorbedin by the body. Piperine, a bioactive compound in black pepper, is used to improve its absorption.
More research is needed to determine exactly how curcumin impacts human health. Enjoying turmeric and other spices such as ginger and cinnamon in golden milk, supplies the body with antioxidants and may provide digestive relief, not to mention is simply delicious and comforting.
What we do know about turmeric, is that dietary intake alone has not been shown to be effective for therapeutic use. Studies show that medicinal curcumin supplementation may be useful as adjuvant therapy for the treatment of many inflammatory diseases such as irritable bowel disease, osteoarthritis, atherosclerosis, depression and even covid-19.
Discuss with your doctor or health care provider if you'd like to learn more about supplemental dosing for chronic disease and how it may interact with other medications including anticoagulants.
*Never use supplements to replace medication prescribed by your doctor.
Relax & Sip Golden Milk
Consuming food in a calm and settled environment is one of the key Ayurvedic dietary principles. To promote the well-being of mind and spirit, Ayurvedic Golden milk should be enjoyed in a relaxing atmosphere.
Ayurvedic Golden Milk
Ingredients
- 2 cups unsweetened almond milk or other plant-based milk
- 1 teaspoon dried turmeric
- ¼ teaspoon dried cinnamon
- ⅛ tsp dried ginger
- pinch dried cardamom
- pinch freshly ground black pepper
- ½ teaspoon vanilla extract
- 2 teaspoon maple syrup or honey add more or less as desired
Instructions
- In a small saucepan, heat milk on medium heat.
- Once milk begins to simmer, stir in spices, vanilla and maple syrup.
- Pour into your favorite mug, sip and enjoy in a quiet and calming atmosphere.
I prefer to focus on quality ingredients from a variety of sources that work in tandem to promote optimal health. Nutrition calculations may not reflect these valuable interactions. However, I understand certain values can be helpful to some. Please note these calculations are merely estimates. Values will vary depending on modifications, brands used, and portion size. Should you require specific information, it's best to consult with a dietitian or qualified healthcare provider.
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