Traditionally cow’s milk was used but you can use any ‘milk’ such as oat, rice, almond or whatever else you prefer. It is an ideal drink for the evening or before you go to bed. There are a few rules that must be observed no matter how you take your turmeric.
If you have read my other articles on turmeric then you are familiar with the problem of the bio-availability of turmeric and that some oil/fat MUST be added to or eaten with it and a little of freshly ground pepper. Pepper contains piperine which boosts the bio-availability by 2000% according to scientific studies. However, once pepper is ground, within 20 minutes the piperine begins to dissipate which is why freshly ground is so important. Not much is necessary neither of the oil/fat choice nor the pepper.
Why an oil/fat source? Turmeric is hydrophobic which means it cannot dissolve in water but it easily dissolves in oil which makes it easier for the body to absorb. Still, it is the addition of piperine (from fresh ground black pepper) that really boosts it. Without the presence of the two, one is simply wasting the turmeric. Unfortunately, most recipes for Golden Milk do not include the fresh ground black pepper.
You can read about the many benefits of turmeric here.
Basic Golden Milk Recipe:
1/4 tsp. turmeric (or 1/4 tsp. of turmeric paste and omit any additional oil)
a good grating or two of black pepper corns
1/2 tsp. coconut oil (or other favourite oil from a fruit, such as olive or avocado – omit if using turmeric paste)
125 ml. (+- 1/2 cup) water
125 ml. (+- 1/2 cup) milk of your choice
sweetener of choice (maple syrup, honey)
In a small pan, stir the turmeric in the oil to dissolve then add the water. Heat and allow to simmer gently a few minutes until it thickens slightly. This can be between 5 to 8 minutes. Add the milk and allow to heat through without boiling. Remove from heat, add a few gratings of black pepper and add the sweetener. Finished is your delicious health elixer.
As you get used to it, you can increase the turmeric to 1/2 with no need to increase the oil. It will be sufficient.
For me, the addition of cinnamon eliminates the need for a sweetener as true Ceylon cinnamon is sweet enough.
Optional: Add a few shakes of Ceylon cinnamon, crushed cardamom seeds or both with the turmeric.
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