This magical warming drink hits the spot every time. I love making a mug of Golden Milk before bed, and it tastes even better know how wonderful it is for my health too, thanks to the key ingredient: turmeric. Find my warming golden milk recipe below…
As well as giving curries that gorgeous yellow/orange hue, it’s no secret that turmeric is one of the most potent spices when it comes to health benefits, due to its active ingredient, curcumin.
4 Health Benefits of Turmeric:
While research is still emerging and larger-scale studies are required, there is some exciting research out there already:
- It may sound like a big claim, but scientific studies have shown that curcumin helps to inhibit inflammation in the body, and research suggests that it could be used to prevent and treat chronic diseases such as Inflammatory Bowel Disease (IBD) i.e. Crohn’s/Colitis.
- Turmeric acts as an antioxidant, protecting the body from harmful free radicals.
- Curcumin is especially beneficial in auto-immune conditions (those that affect the immune system), including multiple sclerosis, rheumatoid arthritis and IBD.
- Another exciting study shows the effectiveness of turmeric in fighting depression, by boosting levels of serotonin and dopamine in the brain, and so acting as an antidepressant!
Top tips for maximum absorption of turmeric
- Research also shows that consuming turmeric with black pepper (bioperine) increases its bioavailability (absorption in the body) by 2000%. That’s right – two thousand per cent!
- It has also been proven that curcumin is a fat-soluble substance so it should be consumed with a meal that contains healthy fats, such as olive oil, avocado, oily fish, nuts or eggs.
Turmeric is delicious added to soups, curries, smoothies and Lentil Dahl, or get creative and make this Turmeric & Goji Porridge… just be careful not to stain your clothes with it – I learnt the hard way!
Back to my Golden Milk…
As well as the star of the show, turmeric, the other ingredients offer an array of benefits too. Ginger has been known to sooth the stomach, whilst cinnamon has been glorified for stabilising blood sugar levels. Nutmeg aids the kidney and liver, and stirring in a dash of coconut oil boosts the healthy fat content, and adds to the incredibly smooth melt-in-your-mouth texture.
Golden Milk Recipe
- 1 cup unsweetened almond milk
- 1 and ½ tsp ground turmeric
- 1 tsp ground cinnamon
- 1 tsp ground ginger
- ½ tsp ground nutmeg
- ½ tsp coconut oil
- ¼ tsp black pepper
- 2 drops vanilla extract
- 1 tsp honey (or maple syrup)
- Warm the almond milk in a saucepan but do not boil.
- Stir in the spices, coconut oil, vanilla and honey/maple syrup.
- Whisk together (I used a wired whisk) to create a frothy foam (you can transfer it to the blender for a few seconds if you don’t have a whisk – or feel free to skip this step entirely).
- Pour into a mug and sprinkle with a pinch of cinnamon.
Have you ever tried a turmeric latte? Let me know in the comments, and if you give this a go make sure to tag me on Instagram @elibrechernutrition so I can see your creations!
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