Turmeric milk also known as golden milk is an ancient Ayurvedic recipe that many Indian households still stand by.
It can be used for a sore throat, when you’re feeling under the weather or even as a drink to enjoy.
Of course, depending on who you ask you’ll be given different recipes and methods.
I, however, prefer a quick and easy way to get the same health benefits and so I chose to share this version of golden milk with you.
Golden Milk Recipe
Equipment
- Saucepan
- Strainer
Ingredients
- 1 cup milk Vegan option: soy milk/almond milk/rice milk
- 1/2 tsp turmeric
- 2-3 black peppercorns
- 1-2 thin slices fresh ginger Add or reduce the amount depending on your preferences
- 2 cm cinnamon stick Can use cinnamon powder if preferred
- 1 tsp pure honey Optional
Instructions
- Heat a saucepan over medium heat and add the milk.
- Add the turmeric and peppercorns and stir. Mix until the turmeric starts dissolving into the milk.
- Add the sliced ginger and cinnamon stick. The milk should simmer and not boil. Allow the milk to simmer (5 minutes or so) and then remove from the stove.
- Strain the golden milk into a mug. Add honey to your preference and enjoy!
Golden milk is not just called that for its colour but also because of the golden benefits it can offer. Every ingredient is beneficial in its own way and when combined it can serve as a strong immune booster.
The most active compound in turmeric is called curcumin and has been scientifically proven to have many health benefits.
According to PubMed Central these are some of the potential benefits of curcumin:
- It is anti-inflammatory
- It is an antioxidant
- Can help manage arthritis
- Can help manage hyperlipidemia
- Can manage anxiety
However, curcumin in itself has a relatively poor absorption rate. It has to be ingested with something that will increase its bioavailability otherwise we won’t be able to enjoy the health benefits.
This is where black peppercorns come into the picture! Black pepper has piperine in it which increases the bioavailability of curcumin by 2000%. Nature really has the cure for everything…
Benefits of fresh ginger
- Reduces nausea ( I am living proof!)
- Amazing at reducing inflammation
- Can help reduce anxiety
- Can help reduce feelings of depression
- Contains many antioxidants
- Can reduce the formation of blood clotting
- May help lower cholesterol
Cinnamon is one of my favourite spices so I don’t need much convincing to have it but here’s what cinnamon can offer you in case you’re not the biggest fan:
- It could help to lower blood sugar
- It is an anti-inflammatory
- It is anti-bacterial
- It has antioxidant properties
- It can protect your brain
- Promotes healthier skin
- Beneficial for the brain as we age
Lastly we have honey to sweeten the drink. Honey is considered as a superfood, so if anything you shouldn’t feel guilty to add it to your golden milk.
Honey also has brain benefits as well as being a really good source of antioxidants. If you’re having golden milk because of a sore throat then honey can help soothe it.
Now you have a reason to make and enjoy this nostalgic drink (even as a form of self-care). The best part is you can add and remove certain ingredients according to your preference until you find the perfect blend.
I hope you enjoy this recipe and bask in its benefits!
XOXO
Katelyn Izaks says
I will definitely give this a try, the next time I feel under the weather.
Merilyn Subermoney says
Let us know how it goes! XOXO
Veni says
My granny was right about this one
Merilyn Subermoney says
Definitely an Indian household staple