Golden milk, also known as turmeric milk, is a traditional Indian drink that has gained popularity worldwide for its health benefits, particularly its anti-inflammatory properties. The key ingredient, turmeric, contains curcumin, a compound with powerful anti-inflammatory and antioxidant effects. Making a concentrated golden milk paste allows you to quickly prepare this soothing drink whenever you need it. Here’s how to make and use 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 (this helps increase curcumin absorption)
• Optional: 1-2 teaspoons of ground ginger or cinnamon for additional flavor and benefits

Instructions:

1. Make the Turmeric Paste:
   • Combine the turmeric powder and water in a small saucepan. Start with 1 cup of water, adding 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.
2. Add Black Pepper and Fat:
   • Once you have a thick paste, add the black pepper and coconut oil or ghee. Stir well to integrate fully. The pepper enhances the bioavailability of curcumin, and the fat aids in its absorption.
3. Cool and Store:
   • 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.

Using 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 taste.
  • Drink this at night for a soothing bedtime beverage or any time of day for 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 help reduce muscle soreness after exercise.
• Antioxidant Protection: Curcumin 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 is an excellent way to enjoy all the benefits of turmeric in a convenient and readily available form. Whether you’re looking to reduce inflammation, boost your antioxidant intake, or simply enjoy a comforting drink, golden milk is a tasty and healthy choice.