recipe: easy golden milk

Golden Milk is a drink made with turmeric that is rooted in India’s natural system of medicine known as Ayurveda. Turmeric (AKA “Indian Saffron”) is considered a staple ingredient in Indian cuisine often used in curries. Curcumin is the well-researched component of turmeric with an array of health benefits, including immune support, antioxidant and anti-inflammatory functions. Curcumin is also responsible for this recipe’s rich orange-golden color! This Easy Golden Milk recipe takes about 5 minutes. It makes a nutrient-rich, golden drink that warms the heart and helps support your body’s natural immune function as part of a balanced diet. 
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Ingredients:

• 2 cups milk (Note that turmeric is fat-soluble, so use a milk that contains a little bit of fat as this may aid absorption. I’ve used organic 1% dairy milk and soy milk with this, and both tasted great!)
• 2 tsp turmeric
• 1-2 cinnamon sticks
• 1/4 tsp ground ginger
• 1/4 tsp ground cardamom
• 1/4 tsp vanilla extract
• 1/8 tsp ground black pepper
• 2 tsp honey

Directions:

1. Heat a small saucepan on low heat.
2. Pour milk in first, then slowly add all of the other ingredients while whisking or stirring together.
3. Heat for about 5 minutes on low, or until hot (not boiling), and serve immediately.

​Notes:

• Do store the golden milk in a sealable heat-safe container (like a mason jar or Pyrex container) and keep in the refrigerator to reheat tomorrow!
• Do use 1/4 tsp ground cinnamon if you don’t have cinnamon sticks in your pantry, but it doesn’t fully dissolve into the liquid which can be off-putting for some!
• Do add more or less honey (or other sweetener) depending on your preference. Totally up to you!
• Don’t leave out the ground black pepper. Curcumin has a pretty low bioavailability when consumed on its own. This means it doesn’t get utilized by our bodies very well unless paired with other substances known to enhance its bioavailability. Piperine, the active component of black pepper, is known to significantly improve the bioavailability of curcumin. Basically, leaving out black pepper in this recipe wouldn’t allow you to reap the full health benefits of turmeric! You can read a nice review paper on curcumin here if you’d like.
• Don’t believe the misinformation about “immune-boosting” foods. While there are no specific foods or ingredients that boost immunity or cure disease and illness, the overall quality of our diet & lifestyle does impact our immune function. Just leaving you with something to keep in mind as we continue to live through this COVID-19 pandemic!

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Always consult with your physician or primary care provider before incorporating aspects of Ayurvedic therapy as there may be contraindications based on your health status, medications, and past medical history.