Golden milk is a traditional Indian drink that includes various medicinal herbs—turmeric, cinnamon, ginger and black pepper in coconut milk. You can drink it hot or cold, but the important thing to do is drink it!
Golden milk is packed full of anti-oxidants and anti-inflammatory properties, providing multiple health benefits, which include regulating blood pressure and cholesterol levels, preventing certain cancers, improving digestive health, reducing free radical damage and oxidative stress, improving memory and mood and much more. And the great thing about Golden Milk is that it’s easy to make and absolutely delicious.
Here’s what’s in it:
Coconut milk is comprised of medium-chain triglycerides (MCTs), which have anti-inflammatory properties. It is also rich with electrolytes and healthy fat, which promote better digestion and may even support weight loss. MCTs also help improve the bioavailability of the herbs in Golden Milk.
The active ingredient in turmeric, curcumin, has a multitude of beneficial properties. It’s a strong antioxidant that fights cell damage caused by free radicals and oxidative stress as well as being anti-inflammatory. Turmeric has been used as a medicinal herb for centuries.
Turmeric helps the body properly detoxify, including removing harmful xenoestrogens from your system, which helps balance hormones.
The antioxidant and anti-inflammatory properties of turmeric impact multiple bodily systems. Curcurmin has demonstrated an ability to slow the growth of cancerous tumors, improve digestion, manage inflammatory bowel disorders such as ulcerative colitis. It also shows benefit to cardiovascular health and managing vascular diseases by supporting endothelial function. Turmeric’s anti-inflammatory properties help reduce joint pain that accompanies osteoarthritis and rheumatoid arthritis. Curcumin has also shown promise in improving cognitive functions in patients with Alzheimer’s Disease.
A compound in black pepper called piperine, prevents your liver from metabolizing curcumin before it is absorbed in your blood stream. This actually increases the bioavailability of turmeric by up to 2000%. That’s why it’s important to always add just a pinch of black pepper to turmeric when using it medicinally. Used on its own, black pepper also possesses anti-oxidant and anti-inflammatory properties.
Ginger is one of nature’s anti-virals and is also anti-microbial, helping to combat a variety of infections, including HRSV (Human Respiratory Syncytial Virus), a common cause for respiratory infections.
It also improves memory and cognitive function, helps regulate blood sugar levels and insulin resistance. Ginger has shown benefit to vascular and cardiovascular function, being that it is a powerful vasodilator. Because of its vasodilation properties, it may even help with male sexual performance issues.
Ginger also improves digestive health. Constipated? Ginger helps increase gut transit time, helping your body eliminate toxins.
Like ginger, cinnamon contains compounds that fight infection and prevent bacteria overgrowth. It also helps manage blood sugar and cholesterol levels.
Cinnamon also has been studied for its impact on the brain. Tau proteins are thought to be the brain coils responsible for Alzheimer’s disease. Cinnamon may help reduce tau protein development in the brain, according to research.
Here’s How to Make It:
- 1 cup coconut milk
- 1 heaping tsp of turmeric
- 1 small piece of grated fresh ginger or 1/2 tsp of ginger powder
- 1/2 tsp of cinnamon powder
- 1 pinch black pepper
- 1 tsp of honey or maple syrup (sweetened to taste)
Mix all ingredients in a small saucepan and bring to a boil. Reduce the heat, cover and simmer for 7-10 minutes. Strain, then pour into a mug and enjoy! Note: You might still see some herbal specks/residue in your mug--and that's okay!
You can drink Golden Milk hot or cold (on ice). It will stay fresh in your refrigerator for about five days.
Make this recipe your own by adding other herbs for additional medicinal benefits. You might want to try adding:
Elderberry: Crush the dried berries first before combining them with the other ingredients, which will help the constituents of the berries to be expelled into the mixture and increase its bioavailability. Elderberry has many anti-viral, anti-microbial and anti-fungal properties and can help support the immune system.
Clove: For a bit of a kick, add some clove! Clove has multiple medicinal benefits, from improving digestion and liver function to supporting your immune system and bone health. A little goes a long way—you only need 2-3 cloves in this recipe. Just like elderberry, crush cloves first before combining with the other ingredients.
Want to add more turmeric in your life to support optimal detoxification?
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Diindolylmethane (DIM) is a phytonutrient found in cruciferous vegetables including broccoli, brussels sprouts, cabbage, cauliflower and kale. Unlike other plant nutrients such as soy isoflavones, diindolylmethane has unique hormonal benefits.
Studies have shown DIM to support immune activity, and stimulate antioxidant and detoxification systems in the body. Additionally, curcumin (from turmeric extract) is included to further support antioxidant activity. BioPerine®, a patented black pepper extract is utilized to promote absorption of nutrients in the digestive tract.
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