Maybe you’ve heard of golden milk—maybe you haven’t. I like to think of it as an anti-inflammatory, caffeine-free chai. Yes, it’s very comforting and tasty. And yes, it is fantastic for you.
Golden milk, although a traditional beverage, has gained momentum recently. Its profound body benefits are finally being acknowledged. It is even showing up at some of my favorite coffee shops. But you may be a little weary of a turmeric beverage. After all, drinking turmeric? Ick… Hear me out.
Turmeric is an incredible spice for your health. Curcumin, the potent anti-inflammatory compound in turmeric, has been researched in conjunction with several hundreds of different ailments and diseases, often yielding positive results. Poor memory? Joint pain? Allergies? Blood sugar issues? Believe it or not, turmeric has been shown to be helpful for all of these ailments. Turmeric boasts antioxidant and anticancer properties, as well as improves and supports immunity, healthy cholesterol levels, liver detoxification, metabolic regulation, blood pressure regulation, skin health, and more. Yes, if there is one spice to add to your wellness protocol, it should probably be turmeric.
But instead of just sprinkling turmeric everywhere, you need to be conscious of how you are consuming it. On its own, curcumin isn’t readily absorbed by the body. That’s where golden paste comes in. Traditionally, golden paste combines turmeric, coconut oil, and black pepper. While this may seem like an odd combination, it is incredibly powerful.
When consumed together, black peppercorns increase your body’s absorption of turmeric by 1,000 to 2,000 percent! This is due to black pepper’s piperine, the compound responsible for black pepper’s pungency. As for the coconut oil, curcumin is fat-soluble. This means that if you do not consume it with a fat source, your body will have a difficult time digesting and absorbing it. With turmeric, black pepper, and coconut oil, golden paste allows you to absorb the most curcumin your body possibly can, meaning you get all of those tasty anti-inflammatory benefits.
This is why traditional curries are so healthful—they contain turmeric along with an oil and black pepper. But you probably don’t want to eat curry every single day. And yet you’d like to reap the benefits of turmeric in a more palatable way than just scooping the pungent golden paste into your mouth. Well, the answer is golden milk. A traditional Ayurvedic beverage, golden milk takes golden paste and turns it into a warming, comforting, nourishing beverage. Here’s a simple recipe to make your own golden milk:
Golden Milk Recipe
- 2 c. unsweetened, non-dairy milk (coconut, flax, almond, macadamia, et cetera)
- 1/4 tsp. golden paste (you can pre-make it in bulk and store it in the fridge)
- 1 Tbsp. fresh ginger, peeled and grated
- cinnamon stick (optional)
- raw honey (to taste, optional)
- Combine all ingredients except raw honey in a saucepan and simmer on low heat until warm and homogenous.
- Take off heat and stir in honey, if using.
- Pour into your favorite mug and enjoy, or let chill in the fridge and enjoy over ice! Enjoy the health benefits of golden paste, along with the blood sugar balancing qualities of cinnamon and digestion-improving ginger.
Beware: you may be tempted to ditch your coffee habit for this delicious and warming beverage instead. For best results, enjoy a 1/4 teaspoon of golden milk or golden paste 2 to 3 times each day. You can also toss the paste into rice, peanut butter, guacamole, or yogurt, if you’re looking for additional ways to get your turmeric fix. But, nothing quite beats starting or finishing a long autumn day with a comforting mug of golden milk. Especially if you wake up the next day feeling a little less achy and a little more vibrant.