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Golden Milk Recipe

One of my favourite nutrient dense foods is turmeric. Its history lies in India and Southeast Asia, where it has been used in cooking, and for its therapeutic benefits for thousands of years, particularly in Ayurvedic medicine. 

Originally known for its detoxification and anti-inflammatory benefits, recent research has shown that turmeric assists with cognitive function, blood sugar balance, lupus nephritis, cancer, diabetes, irritable bowel syndrome and acne.

turmeric latte

Turmeric is high in iron, magnesium, vitamin B6, dietary fibre, copper, and potassium. Curcumin is the most active component of turmeric which is best absorbed with fatty mediums. The absorption is also dramatically increased by the addition of black pepper which is why the golden milk recipe was created in Ayurvedic medicine.  

Image via Pinterest

Image via Pinterest

Golden Milk

What you need:

  • 1 cup of milk of your choice (almond, coconut or full cream)

  • 1 tablespoon of fresh turmeric grated or 1/2 teaspoon ground turmeric (organic preferred)

  • Sprinkle of ground black pepper

  • 1 tablespoon coconut oil

  • 1 cinnamon stick or 1 teaspoon ground cinnamon

  • Sprinkle of grated ginger or ground ginger

  • Sprinkle of ground nutmeg

  • 1 tablespoon of sweetener of choice (I like honey)

Image via Pinterest

Image via Pinterest

How to make

  • Whisk all the ingredients in a pot, or saucepan and bring to a light boil.

  • Simmer on low for 15-20 minutes or until all the ingredients have come together and reveal a smooth golden-yellow colour.

  • Alternatively, you can blend the ingredients first and reduce the simmering time to 5 minutes.

turmeric latte

To serve

In a mug for morning tea or an afternoon pick me up. You can add more cinnamon or sweetener if needed.