This Ayurvedic recipe uses two wonderful spices – turmeric and black pepper – and combines them into a healthy and delicious drink that can be enjoyed by the whole family.
Turmeric originates from India, where it’s been used for centuries in cooking, health care and as a beauty product (check this turmeric face mask). Its active ingredient is called curcumin.
When curcumin is combined with black pepper, its bioavailability significantly increases (read more about it in my previous post on how to optimize turmeric absorption for super boosted benefits).
The health benefits of golden milk
You can drink ‘golden milk’ every day and take advantage of the many health benefits attributed to the tasty beverage:
Turmeric is an antiseptic and an analgesic, so it helps with pain relief (find here more natural painkillers in your kitchen).
Golden milk detoxes the liver and helps to purify the blood (find here more foods to cleanse your liver, and foods to cleanse your blood).
It’s great for joint problems, such as osteoarthritis and rheumatoid arthritis.
It works well for different skin problems.
Turmeric offers a general immunity boost and provides you with a good dose of antioxidants.
The following recipe is divided into two parts. First, we’ll look at how to make the turmeric paste. Then, we’ll use the paste to make the health-promoting golden milk.
- ½ cup of clean water
- ¼ cup of turmeric powder
- ½ teaspoon of ground pepper
Put the pan with water in it on a medium heat setting. Add turmeric and pepper and stir well, so you create a smooth paste. It takes about 7 to 9 minutes to get the paste properly cooked. If it becomes too dry, you can add some more water.
Turmeric has a very strong pigment, so protect your clothes in case it bubbles out.
Allow the mixture to cool down and then place it in a (preferably) glass container with an airtight lid. The paste will keep in the fridge for 2 to 3 weeks. After that, it develops a metallic taste, so you should avoid consuming it.
Some people take this paste directly, without making it into a concoction. It’s good for pain relief. For severe pain, it’s recommended to take half to 1 teaspoon of turmeric paste a day. The pain should subside after 3 to 4 days (also try this anti-inflammatory and pain relief ginger turmeric tea).
Golden milk recipe
- ¼ teaspoon (or more if you can tolerate the taste) of turmeric paste
- 1 cup almond milk (you can also use organic cow’s milk or other milk substitutes such as hemp milk, coconut milk, rice milk or oat milk)
- 1 teaspoon of coconut oil (you can also use sesame oil or sweet almond oil) – get unrefined, cold pressed oil
- Some honey (or use another natural sweetener such as maple syrup, stevia)
Put milk and turmeric paste in a pot and cook on medium heat. Heat the mixture until steaming but not boiling (some recipes call for boiling the mixture but prolonged heat can destroy the active ingredient curcumin). Remove from heat. When the drink cools down, add honey and oil(s). The oil supplies you with healthy fats and further increases turmeric absorption. It helps with joint lubrication and promotes cellular function.
The drink has a nice golden color, hence its name.
A very small number of people have reported allergy to turmeric. If you’ve never eaten turmeric, start with a small dose and observe the body’s reaction.