Golden Milk - the anti-inflammatory wonder

It’s that time of the year where we look forward to a hot, comforting drink during the cold and unsettled weather. Tea and coffee are the favourite beverage choices but why not start the new year with a new option?

Golden milk is an Ayurvedic beverage made from turmeric powder. It has grown in popularity over the past few years for its health benefits which include boosting immune health, reducing inflammation and creating better energy in the body.

Curcumin is the active compound in turmeric which has anti-inflammatory and antioxidant properties.  

Typically, golden milk is made using warmed cow’s milk or a dairy free option combined with ground turmeric. The basic recipe can be embellished with other medicinal spices like ground cinnamon, ginger or star anise. The research shows that adding black pepper to the mixture helps with the absorption of the active ingredient, curcumin, into the cells.  If you want to add some extra sweetness, vanilla extract is fantastic or even manuka honey.  

This warm, spiced drink can be a delicious way to start your day or used to wind down in the evening.  

The key to making the perfect golden milk is the selection of good quality ingredients -you will find a range of pure spices in the health shop which are sourced directly from the country of origin.  

The benefit of taking a warming spiced drink at this time of year is that it will be easy to digest rather than opting for a cold juice.  In Ayurvedic medicine, warming spices like turmeric, ginger and cinnamon help promote better digestion and circulation. They are also hugely beneficial for helping with blood sugar management.

How to make Golden Milk

The benefit of buying your own ingredients is that you can create a very healthy recipe which has no added sugars.  Here is a simple recipe to get you started:

1. Pour 250ml of your milk of choice into a saucepan and warm gently over medium heat.
2. Add in 1 tsp of ground turmeric, a pinch of black pepper and any other spices or flavourings you might like to add
3. Allow to simmer for approximately 10 minutes so that the flavours can mix and develop.
4. Pour into a cup and enjoy.

If you would like a natural, golden milk blend which you can buy ready to add to milk, there is a wonderful company called Sonnentor who have created two golden milk mixes. The vanilla flavoured mix contains 100% organic turmeric, 54% cinnamon, cocoa, ginger, vanilla, liquorice and black pepper. The ginger flavoured contains 100% organic turmeric, 53% cinnamon, 15% ginger, nutmeg, cardamom and black pepper.

This range of golden milk powders contain no added sugars, syrups or preservatives and can be used at home or in work or if visiting family or friends.  

If you are thinking of trying to reduce caffeinated drinks and look for more health boosting options, give golden milk a try for a delicious, warming and satisfying drink to put a pep in your step this new year!

Blog by Davina Dowling -  Nutritional Therapist