Have you tried turmeric milk yet? I’ve been making turmeric milk for many years, even before I went keto. Back then I used to drink it with honey which I now skip or substitute with stevia or Erythritol.
So what is golden milk? Turmeric, which is the main ingredient, gives this milk the vibrant golden colour and is responsible for its several health benefits. Turmeric is a powerful adaptogen and just like ginseng, green tea, maca or ashwagandha, it can help improve your health in several ways. Some of the beneficial effects of turmeric are:
. Curcumin, that gives turmeric its vibrant colour, has anti-inflammatory effects. Inflammation is the main cause of heart disease and a contributor to many common Western diseases.
. It has antioxidant properties protecting our body from free radical damage
. Can help prevent and even treat cancer
. Immune boosting properties (it’s perfect for this time of year!)
. Helps relieve muscle pain
. Improves digestion
. Has anti-stress and anti-ageing effects
. Is beneficial for endocrine and neuroendocrine systems. It can improve autoimmune conditions such as Hashimoto’s or rheumatoid arthritis
I don’t think that golden milk is to everyone’s taste – some say it’s an acquired taste – but I totally love it. It’s great any time of the year, both iced and hot. Turmeric in now in season and I’ll be sharing even more recipes using this amazing herb so stay tuned 🙂
Hands-on5 minutesOverall15 minutes
Nutritional values (per serving, 1 cup)
Total Carbs 5.5 grams
Fiber 0.8 grams
Net Carbs 4.7 grams
Protein 3 grams
Fat 25.6 grams
of which Saturated 21.5 grams
Energy (calories) 247 kcal
Magnesium 54 mg (14% RDA)
Potassium 268 mg (13% EMR)
Macronutrient ratio: Calories from carbs (7%), protein (5%), fat (88%).
Ingredients (makes 4 regular or 8 small servings)
. 2 cups coconut milk (480 ml/ 16 fl oz) – I like Aroy-D
. 2 cups unsweetened almond milk (480 ml/ 16 fl oz)
. 2 tbsp freshly grated turmeric or 2 tsp ground turmeric
. 1 tbsp freshly grated ginger or 1 tsp ground ginger
. 1 tsp cinnamon
. 1 tsp vanilla powder
. ¼ tsp ground black pepper (significantly improves absorption of turmeric)
. 2 tbsp Erythritol or Swerve (20 g/ 0.7 oz) or Stevia drops to taste (I like NuNaturals)
. Optional: 2 tbsp virgin coconut oil or MCT oil or Brain Octane Oil
Note: a regular serving is 1 cup, a small serving is ½ cup.
1. Grate the ginger and turmeric. I recommend using protective gloves, as turmeric root stains and is hard to clean. Same applies to your kitchen counter and chopping board. The vibrant turmeric colour will fade away over time but it’s better if you prevent it from touching surfaces that you care about.
Depending on the availability and preference, you can use fresh turmeric and ginger or ground turmeric and ginger powder.
2. Pour the coconut milk and almond milk into a sauce pan. Add grated turmeric and ginger, cinnamon, vanilla powder, black pepper and Erythritol.
3. Bring to a boil and simmer for 5 minutes. Turn off the heat and let it sit for 5 minutes. Strain through a fine-mesh sieve and discard the spices. Optionally, add coconut oil and combine using a hand whisk or pour in a blender and pulse until sooth and frothy.
4. Serve immediately …
… or let it cool down and drink with ice. Store it in an airtight container in the fridge for up to 5 days. The spices will settle at the bottom – make sure to stir it before serving.