Turmeric Golden Milk with Turmeric Paste Recipe

Cook Time: 20 minutes

Golden Milk Recipe

Ingredients

Turmeric Paste:

• cup water
• cup ground turmeric
• teaspoon ground black pepper
• 1 teaspoon water, or as needed

Golden Milk:

• 2 cups almond milk
• 1 teaspoon extra-virgin coconut oil
• 1 teaspoon ground ginger
• 1 teaspoon ground cinnamon
• 1 teaspoon raw honey

Directions

Step 1: To make the turmeric paste, combine cup water, turmeric, and black pepper in a small saucepan. Set the pan over low heat and cook, stirring constantly, for about 7 to 9 minutes, until the mixture thickens.

Step 2: Add 1 teaspoon of water to the mixture and continue cooking for another 7 to 9 minutes until the paste reaches a thick consistency. Remove from heat and let it cool completely for 15 to 20 minutes.

Step 3: Once cooled, transfer the turmeric paste into an airtight glass jar and store it in the refrigerator.

Step 4: To make the golden milk, whisk together 2 cups of almond milk, 1 teaspoon of the homemade turmeric paste, coconut oil, ginger, and cinnamon in a saucepan.

Step 5: Heat the mixture over low heat for about 5 minutes until it is hot but not boiling.

Step 6: Remove from the heat and stir in the raw honey.

Step 7: Strain the milk mixture into two mugs, then serve and enjoy your golden milk.

Cooks Note

You can substitute soy, coconut, or rice milk if preferred. For a different sweetness, use maple syrup, stevia, or coconut sugar instead of honey. A tablespoon of chia seeds can be added for an extra boost of nutrients.

Nutrition Facts (per serving)

• Calories: 150
• Total Fat: 6g (8% Daily Value)
• Saturated Fat: 2g (12% Daily Value)
• Sodium: 168mg (7% Daily Value)
• Total Carbohydrate: 22g (8% Daily Value)
• Dietary Fiber: 5g (17% Daily Value)
• Total Sugars: 11g
• Protein: 2g (5% Daily Value)
• Vitamin C: 4mg (4% Daily Value)
• Calcium: 255mg (20% Daily Value)
• Iron: 6mg (36% Daily Value)
• Potassium: 561mg (12% Daily Value)

Note: Percent Daily Values are based on a 2,000 calorie diet. Your daily values may vary depending on your calorie needs.

History of Golden Milk

Golden milk, also known as "turmeric milk," is an ancient Ayurvedic remedy originating from India. This soothing drink has been used for centuries for its medicinal properties, particularly for its anti-inflammatory and antioxidant benefits. The primary ingredient, turmeric, contains curcumin, a compound that has been widely recognized for its healing properties. Traditionally, golden milk was consumed before bedtime as a way to promote relaxation and good sleep, often combined with other spices like black pepper, cinnamon, and ginger to enhance its therapeutic effects.

Regional Variations

While golden milk is most commonly associated with India, variations of the drink can be found throughout South Asia and beyond. In India, it is known as "haldi doodh" (haldi meaning turmeric and doodh meaning milk). In other parts of the world, especially in Western countries, golden milk has become a popular health drink, often made with non-dairy milk such as almond or coconut milk. In some cultures, honey or jaggery is added as a sweetener, while others may prefer it unsweetened.

Differences from Similar Drinks

Golden milk stands out from other traditional milk-based drinks due to the unique combination of spices, particularly turmeric and black pepper. The pepper enhances the bioavailability of curcumin, making it more easily absorbed by the body. Unlike chai tea or other spiced milks, golden milk focuses specifically on turmeric as the key ingredient, which is known for its powerful anti-inflammatory and healing properties. Additionally, golden milk can be enjoyed as a healthful beverage at any time of the day, but it is most commonly consumed before bed for its calming effects.

Where It's Typically Served

Golden milk is commonly served in homes across India, especially during the colder months when its warming properties are most appreciated. In the West, it has found a place in wellness circles, cafes, and health food stores, often promoted for its various health benefits. It is typically served warm in a mug, making it the perfect drink to relax with before bed or as a cozy treat during the day. In some Ayurvedic practices, it is considered an essential part of a detox routine or a natural remedy for cold and flu symptoms.

Interesting Facts

• Turmeric has been used in Ayurvedic and traditional Chinese medicine for thousands of years, prized for its anti-inflammatory and antioxidant properties.
• When combined with black pepper, curcumin (the active compound in turmeric) becomes much more bioavailable, enhancing its effects on the body.
• Golden milk is not just a delicious drink; its also a great source of calcium, iron, and potassium, making it beneficial for overall health.
• In many Indian households, a glass of golden milk is given to children to support their immune system, and it is also a popular remedy for colds or coughs.
• The drinks rich yellow color comes from curcumin in turmeric, which is also known for its anti-inflammatory and antioxidant properties.

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