Golden Milk
As cool weather sets in, I look toward foods that are nourishing and soothing so Golden Milk is a natural go-to. Made with some of my favorite warm yet stimulating spices, ginger, turmeric and cinnamon, golden milk can enhance your digestion, improve circulation, and decrease insulin resistance.
Ginger’s spicy, stimulating flavor makes it a favorite ingredient for beverages, main dishes, and desserts. It has anti-inflammatory properties and is known to support healthy digestion. It has synergistic effects that boost the properties and potency of other spices, so is frequently used to alleviate the nausea, gas, cramping and pain associated with dyspepsia.
Cinnamon is sweet and warming, making it a wonderful addition to food and beverages. Its antimicrobial properties help to tone the intestines which keeps your digestive system running smoothly and reduces the effects of diarrhea. Just a little bit supports metabolic function and reduce insulin resistance.
Turmeric, rich in curcumin, is known to reduce inflammation and strengthen the immune system. Its anti-inflammatory properties have been shown to be effective in treating inflammatory bowel disease, arthritis and fighting cancer. Its beneficial properties are boosted even further when black pepper’s bioactive compound, piperine, is added.
You can make Golden Milk with any milk (dairy or non-dairy) you choose. My favorite creamy combination is a half and half blend of almond and cashew milks, but if you’re not a fan, or are allergic to tree nuts, coconut milk (from the carton not can) has even more soothing, antimicrobial support… always a bonus. Enjoy!
Golden Milk
Makes 2 servings
Ingredients:
· 24 ounces coconut, almond, hemp, or oat milk (use coconut milk in a carton, not a can)
· 2 tsp ground turmeric
· 1-2 tbsp honey or maple syrup
· ¼ tsp ground ginger
· 1 cinnamon stick or ¼ tsp cinnamon
· Pinch of freshly ground black pepper (optional)
Directions:
1. Combine all ingredients in a small saucepan and turn heat to medium-low. Whisk to combine and continue heating until the golden milk is hot but not boiling.
2. Remove the cinnamon stick and discard, then serve immediately.
3. Golden milk stores well in the fridge for 2-3 days.
References:
“Cinnamon .” Alchemy of Herbs: Transform Everyday Ingredients into Foods & Remedies That Heal, by Foret Rosalee de La, 1st ed., Hay House, 2017, pp. 60–62.
“Ginger .” Alchemy of Herbs: Transform Everyday Ingredients into Foods & Remedies That Heal, by Foret Rosalee de La, 1st ed., Hay House, 2017, pp. 89–91.
Goodson, Amy. “Why Turmeric and Black Pepper Is a Powerful Combination.” Healthline, Healthline Media, 4 July 2018, https://www.healthline.com/nutrition/turmeric-and-black-pepper#active-ingredients.
“Turmeric.” NutritionFacts.org, https://nutritionfacts.org/topics/turmeric/.