Integrative Nutrition Blog

A Golden Milk Recipe to Soothe Your Body and Soul

September 8, 2017

Image via shutterstock

The seasons are changing in the northern hemisphere, and while we are always a little sad to see summer go, there are so many reasons to love fall! Enjoying a hot delicious drink on a cool day is one of the cozy comforts that make fall special.

And while we’re pretty sure you know how much we love tea, sometimes you’re just in the mood for something… different.

Golden Milk is a health tonic used in Ayurveda – a traditional Hindu system of medicine - to promote energy balance and nourish the mind and body. It is also said to support a good night’s sleep. The unique combination of ingredients – mainly turmeric, coconut milk, and ghee – also supports immunity, healthy digestion, glowing skin, brain health, and better mood.

Now that’s a “superdrink” in our book!

Here’s how to make it:

1.     Pour 1.5 cups of coconut milk (vanilla flavored tastes great!) into a saucepan, and turn it on low/medium heat.
2.     Just when it starts to bubble, stir gently, and remove from heat. Pour into a mug.
3.     Add either ½ tsp. of golden milk powder* OR ¼ tsp. of turmeric powder, plus a sprinkle of black pepper, and an optional additional sprinkle of cardamom, cinnamon, and/or ginger, to taste. Stir.
4.     Add a bit of raw honey (optional), stir again.
5.     Add a small dollop of ghee, stir again, and it’s ready to drink.

*Golden milk powder is available in health food stores in the supplement aisle, and usually includes the black pepper mixed in, as well as some ashwagandha root – great for hormonal balance – and cardamom. As an alternative, you can make your own pre-mixed container of the ingredients above, so it’s easy to simply add a quick scoop into your cup.

Here are just some of the benefits of the individual ingredients in golden milk:

Turmeric, who’s main beneficial component is curcumin, is shown to reduce inflammation, support wound healing and good circulation, balance weight, and reduce the onset of a large number of diseases. Curcumin is most effective when combined with black pepper, which is also a great digestive aid.

While you can easily substitute with any milk of your choice, coconut milk has a great creamy texture and is rich in a fat called lauric acid, which the body absorbs well and uses for energy. It also contains many minerals, especially manganese, which builds and supports healthy bones.

Ghee is clarified butter, used for thousands of years in India both topically and internally, similar to coconut oil. Lactose and casein free, ghee is a safe healthy fat for those who cannot eat butter, and it is rich in medium-chain fatty acids that reduce inflammation and nourish the brain, as well as containing vitamins A, D, and E, which our bodies especially need in the fall and winter when our exposure to sunlight is reduced.

The best thing about golden milk? It tastes great! Warm, flavorful, and immensely satisfying, you’ll want to make it part of your evening relaxation routine.

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