WHAT IS TURMERIC GOLDEN MILK
Turmeric golden milk is a traditional medicinal Ayurveric beverage. Also known as Haldi Ka Doodh, it is a warm tea of coconut milk and turmeric root (fresh or powdered). Spices such as ginger, cardamom, cinnamon are perfect companions, landing both flavor and nutritional benefits.
Folks often add ground peppercorns. Pepper helps with the absorption of curcumin, the main component of turmeric (source). Otherwise, we digest less than 40% of curcumin we consume (source).
Turmeric golden milk tastes naturally subtly sweet if you use homemade coconut milk. In addition, raw honey can be used for more sweetening. What’s interesting is that Ayurveda prohibits heating honey over 104ºF (40ºC). It believes that heated honey becomes damaging to our bodies. This belief seems to be supported by scientific evidence.
CURCUMIN IS THE MAIN COMPONENT OF TURMERIC GOLDEN MILK
Curcumin is an active component of turmeric root. It gives turmeric bright yellow color that we all love in our curry. Extensive research shows a variety of its health benefits. Curcumin is antioxidant, anti-inflammatory, and anti-cancer (source).
Some of the health benefits in processed powdered curcumin diminish. That’s why it’s best to use raw turmeric to get the most out of curcumin.
HEALTH BENEFITS OF CURCUMIN AND TURMERIC GOLDEN MILK
- Curcumin is a powerful antioxidant (source). Antioxidants protect our bodies from free radicals. Free radicals are a result of cell oxidation due to poor diet, pollution and stress.
- It has strong anti inflammatory properties. In fact, it is as effective as prescriptions drugs including steroids! (source)
- Curcumin can help prevent and possibly treat cancer (source, and more).
- Has strong antimicrobial properties (source).
- Beneficial for cardiovascular health. It can lower cholesterol and triglycerides (source).
- Improves circulation preventing platelets from clumping together (source).
- And so many more!
MY EXPERIENCE WITH TURMERIC GOLDEN MILK
I was quite skeptical before trying turmeric golden milk for the first time. I’m glad that I tried it with fresh turmeric, rather than powdered. It really makes a huge difference. To me, turmeric powder in larger quantity tastes chalky. Fresh turmeric gives it bright and crisp flavor.
I came to this recipe after trying different variations. Starting with 1 inch root, and I now use pieces that are 2-3 inches.
It is so creamy and flavorful that it tastes more like a treat, and not a medicinal drink. I’ve been making it after the kids are asleep. It really helps me relax and unwind.
WHAT ABOUT PEPPER FOR CURCUMIN ABSORPTION?
Many recipes suggest adding ground pepper to turmeric golden milk. Even if I only use a tiny pinch, I don’t like the taste.
What I do instead is swallow a few whole peppercorns before I drink my milk. It’s easy, I can’t taste the pepper, and still enjoy the health benefits.
WHEN TO ENJOY TURMERIC GOLDEN MILK
When you are feeling under the weather, use golden milk as a supercharged supplement.
According to Ayurveda, it’s a great way to boost your body’s defensive mechanisms during changes of seasons. Take it before bed for a week or two.
Use it to counteract the effects of a bad eating stretch (a week of corporate meetings perhaps? Or a visit to a family member who still eats Twinkies for breakfast?). Curcumin antioxidants and anti-inflammatory compounds will help you beat the bloat and get your energy back.
As a remedy for sore throat, add a teaspoon of ghee to turmeric golden milk. It is an ancient method to treat and calm painful cough.
HOW TO MAKE TURMERIC GOLDEN MILK
Ingredients
1.5 cup homemade coconut milk, warmed up
1-2 inch fresh turmeric root, peeled
A sliver of fresh ginger
1 teaspoon coconut oil (I love this raw centrifuge extracted oil) or ghee (how to make ghee) — optional
A bit of cardamom, seeds or ground — optional
1/2 teaspoon of raw honey, or jaggery (unprocessed raw sugar, can be found at Indian and Asian markets)
Instructions
Blend all the ingredients together (high-speed blender is best, but regular blender works too).
Strain into your favorite cup and enjoy!
Notes
If your golden turmeric tea is very hot, wait until it cools down to add honey. According to Ayurvedic dietary principles, heating honey renders it toxic.
Try using homemade coconut milk. In my opinion, it tastes so much better than anything from a carton or can.
Turmeric Golden Milk
Ingredients
- 1 cup homemade coconut milk warmed up
- 1-2 inch fresh turmeric root peeled
- A sliver of fresh ginger
- 1 teaspoon coconut oil I love this raw centrifuge extracted oil or ghee (how to make ghee)
- A pinch of ground cardamom optional
- 1/2 teaspoon of raw honey or jaggery (unprocessed raw sugar, can be found at Indian and Asian markets)
- OPTIONAL: a pinch of cinnamonallspice, coriander, vanilla
Instructions
- Blend all the ingredients together (high-speed blender is best, but regular blender works too).
- Strain into your favorite cup and enjoy!
Notes
Try using homemade coconut milk. In my opinion, it tastes so much better than anything from a carton or can.
4 comments
Truly appreciate all the hard work you put into it! Thank you for sharing it!! Keep Posting such kind of recipes.
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Hi Valerie- I love how simple and nourishing all your recipes are. I really appreciate you bringing wisdom from Ayurveda, it’s very close to my heart since I am from India and we try to follow the basic principles in our family.
I had a question please, do you use your homemade coconut milk (with vanilla powder) for this recipe. Does the vanilla taste and turmeric flavor go well together?
Also have you ever tried freezing the coconut milk?
Thank you again for all your amazing recipes
Thanks a lot, Neha! You are so sweet! I do use vanilla with turmeric, and really like the taste. I have tried freezing coconut milk but don’t care for it after thawing, it separates into fat and liquid and when you heat it up, it looks bunch of tiny milk curds. I read somewhere that you are supposed to blend it after freezing/thawing to prevent that curdling, but I haven’t tried it.
I enjoyed finding out the difference between butter and ghee.