The origins of golden milk can be traced back to ancient India, where it was (and still is) used in ayurvedic medicine. Golden Milk is a hot or cold beverage that’s made by combining either turmeric powder or fresh turmeric root with the milk of your choosing (cow, almond, coconut, cashew, etc.). Often, several more flavor-boosting ingredients are added to the recipe such as black pepper, ginger, cinnamon, and honey. Black pepper, specifically, is said to boost the body’s ability to absorb curcumin, the main bioactive compound within turmeric.
Its main ingredient, turmeric root, has been found to possess potent anti-inflammatory and antioxidant properties. Turmeric and its main bioactive compound, curcumin, have been studied extensively for their ability to help boost health a number of health conditions caused by chronic inflammation. And because fat also enhances absorption of curcumin, enjoying these spices in golden milk can help you enjoy the benefits even more.
Enjoy the health benefits of turmeric this holiday season in this warm and delicious drink! For the original recipe click here.
Nutrition and Prep Information:
- Prep Time: 2 minutes | Cook Time: 2 minutes | Total Time: 4 minutes | Servings: 4
- Serving: 1/2 cup | Calories: 61kcal | Carbohydrates: 4.4g | Protein: 1.9g | Fat: 4g | Saturated Fat: 0.3g | Fiber: 1.9g | Sugar: 2.5g
- 2 cups milk of choice such as almond pecan, coconut, or dairy
- 1 tsp turmeric
- ½ tsp cinnamon powder
- pinch of ground black pepper
- tiny piece of fresh peeled ginger root or ¼ tsp ginger powder
pinch of cayenne pepper optional
- 1 tsp raw honey or maple syrup or to taste optional
- Blend all ingredients, except pepper, in a high-speed blender until smooth.
- Pour into a small saucepan and heat for 3-5 minutes over medium heat until hot, but not boiling.
- Add the pepper, stir to combine. Drink immediately.
- This may stain blenders and countertops. The color will eventually fade, but making a thick paste of baking soda and water and scrubbing the stain can help.
- Recipe can be halved or doubled if needed.
Turmeric Tea Shortcuts
If you’d rather not mix up the spices each time you make tea, you can easily make a mixture of the spices and just add to warmed milk when ready.
Option 1: Dry Turmeric Tea Mix:
1/2 cup turmeric powder
1/4 cup cinnamon powder
2 tsp ground black pepper
1-2 TBSP ground ginger
½ tsp cayenne (optional)
To use, add 2 teaspoons of this mix to 2 cups warmed milk of choice.
Option 2: Golden Turmeric Paste
1/2 cup turmeric powder
1/2 cup filtered water
1 1/2 tsp ground black pepper
5 TBSP coconut oil
In a stainless steel pan, combine water, turmeric, and black pepper. It should make a thick paste. Cook and stir for 7 to 10 minutes. Remove from heat and add coconut oil, using a whisk to fully mix in the coconut oil. Transfer to a glass jar with a lid and store in the refrigerator.
To use, whisk 1 teaspoon Golden Paste into 2 cups warmed milk of choice. Add molasses, vanilla, and cinnamon to taste.