Golden milk, also known as turmeric milk, is a traditional Indian drink that has gained worldwide popularity among those seeking natural remedies for their health. One of the main reasons golden milk is so revered is because of its anti-inflammatory properties. Turmeric, the key ingredient in golden milk, contains curcumin, a compound known for its powerful anti-inflammatory and antioxidant effects. By making a concentrated golden milk paste, you can easily prepare this soothing beverage whenever you need it. Here’s everything you need to know about making and using this beneficial remedy.
Ingredients for Golden Milk Paste:
- 1/2 cup of turmeric powder
- 1 cup of water (plus more if needed)
- 2 teaspoons of ground black pepper (to enhance curcumin absorption)
- 1/4 cup of virgin coconut oil or ghee (to increase curcumin absorption)
- Optional: 1-2 teaspoons of ground ginger or cinnamon for additional flavor and benefits
How to Make the Turmeric Paste:
- In a small saucepan, combine the turmeric powder and water. Start with 1 cup of water and add more if the mixture is too thick.
- Stir the mixture over medium heat until it forms a thick paste, which usually takes about 7-10 minutes. If it dries out, add more water as needed.
Adding Black Pepper and Fat:
- Once you have a thick paste, add the black pepper and coconut oil or ghee. Stir well to fully integrate the ingredients. The black pepper enhances the bioavailability of curcumin, and the fat aids in its absorption.
Cooling and Storing the Paste:
- Allow the paste to cool. If you added optional spices like ginger or cinnamon, mix them in after removing the pan from the heat.
- Transfer the paste to a glass jar with a lid and store it in the refrigerator. The paste can be kept for up to 2-3 weeks.
How to Use Golden Milk Paste:
Prepare Golden Milk:
- For one serving, mix 1 teaspoon of the golden milk paste into a glass of warm milk (dairy or plant-based). Stir well until the paste is fully dissolved.
- You can sweeten it with honey or maple syrup according to your taste preferences.
- Enjoy this soothing beverage in the evening as a bedtime drink or at any time of the day to experience its anti-inflammatory benefits.
Health Benefits:
- Anti-Inflammatory: Regular consumption of golden milk can help reduce inflammation, which is beneficial for managing conditions like arthritis and may also aid in reducing post-exercise muscle soreness.
- Antioxidant Protection: Curcumin, found in turmeric, is a potent antioxidant that can neutralize free radicals and stimulate the body’s own antioxidant enzymes.
- Supports Immune Function: The ingredients in golden milk, especially turmeric, have been known to support immune health, which is vital for preventing illness.
- Digestive Health: Turmeric stimulates the gallbladder to produce bile, making the digestive system more efficient.
Golden milk paste offers a convenient and simple way to enjoy the numerous benefits of turmeric. Whether you’re looking to reduce inflammation, increase your antioxidant intake, or simply enjoy a comforting and healthy beverage, golden milk is an excellent choice. Give it a try and experience the wonders of this natural remedy.
