Golden Milk

Around this time two years ago, as one of my first posts on the blog, I posted the recipe for my Turmeric Bullet. Almost two years later, moving into LBD's third year, I am still a big believer in turmeric's powerful properties and have continued using turmeric regularly. I have been enjoying it so much these past few, cold months in several forms; but today I am sharing a slower, more grown-up version of my turmeric bullet: Golden Milk. Now, I definitely didn't invent Golden Milk and I'm definitely not the first to enjoy a "turmeric latté", but I am excited to share with you one of my favorite ways to savor and utilize turmeric.

Golden Milk is an ancient concept. It has been used as an Ayurvedic remedy for thousands of years. The compound found in turmeric called curcumin is very powerful in its anti-inflammatory and healing properties. This is important now more than ever, as people are finding themselves with increasing amounts of inflammation, and subsequently disease. Turmeric helps with/prevents a very long list of ailments and diseases - it's truly one of those foods I consider to be "magical"! I hope you give it a try.

This recipe takes a little bit of prep and simmer time if you're using fresh turmeric, but is otherwise very easy to make. I use sweetener in this recipe to enhance the flavor of turmeric (that I love!), but not so much that it diminishes the health effects of the recipe. I use coconut sugar because I believe it to be less glycemic than other sugars, but you could use raw honey, raw agave, a high quality maple syrup, etc.

A note about ingredients | Curcumin is best utilized in the body when used concurrently with a healthy fat + black pepper. Black pepper contains piperine, which helps the body use curcumin that might otherwise not be absorbed. The healthy fat component also increases absorption because curcumin is fat-soluble. So, while black pepper and coconut cream truly add to the flavor of this recipe, they are there for practical reasons too!

Golden Milk
By Bailey West, B.S. Nutrition/Dietetics
Serves 3-4

1 can full-fat coconut milk
3 cups filtered water
1 Tbsp. coconut sugar or maple syrup
1 tsp. turmeric powder or 3, 2" pieces of fresh turmeric
1/2 tsp. cinnamon
1/2 tsp. ginger
black pepper, to taste
a pinch of cayenne pepper

1. If using ground turmeric, skip this step. Remove the skin from the turmeric root by using a spoon to scrape. The use a sharp knife to chop the turmeric as fine as you can.

2. In a small to medium saucepan, combine all ingredients. Stir and warm the contents on low to medium heat, until the coconut milk is thoroughly melted.

3. Transfer ingredients to a high powered blender and blend for 10-20 seconds, or until everything is thoroughly combined and there is a nice frothy layer on top.

4. If using fresh turmeric, use a fine strainer, nut milk bag, or other filter, and strain the mixture.

5. Transfer the golden milk back to your saucepan and heat to your desired drinking temperature. Share with friends and enjoy, or save leftovers for later!