This article may contain affiliate links. Please see our affiliate disclosure.
Golden Milk Recipe: Four (4) Easy Steps
Ingredients:
Serves 1
2 cups milk of your favorite milk
2 tablespoons ginger (freshly grated or powdered)
1 teaspoon turmeric (freshly grated or powdered)
1/2 teaspoon cinnamon or 1 stick
1/4 teaspoon black pepper
Your favorite sweetener, to taste
*Optional* Ghee, olive oil or coconut oil
Instructions:
- Pour the milk and all all the ingredients except for ginger and sweetener bring to simmer.
- After it has been simmering for 5 minutes add the ginger and continue to simmer for another 5 minutes.
- Set aside to cool.
- Strain out any large pieces of spice.
- Once it is cool enough to drink, add you favorite sweetener.
*Important* Adding the ginger before the milk is hot could cause it to curdle if you’re not using plant based milk.
*Optional* For a richer taste and even more health benefits add a tablespoon of your favorite healthy fat. Sit and sip.
Get it all in a shopping cart here in iHerb
Benefits of each ingredient (6) in this Golden Milk Recipe
1. Milk:
The carrier of all the ingredients. It is the most important for the structure of this golden milk recipe. Since it has a water soluble and a fat soluble characteristic, it’s better than water for absorbing all the components of each ingredient in the phase that it is most soluble in. More dissolved components makes a richer healthier drink. Since fats are also easily absorbed in the body, the water soluble parts can hitch a ride inside a small fat droplet called micelles already present in milk.
Depending on the specific milk that you choose there are health benefits added to list of already great properties of this fortifying drink.
For this Golden Milk Recipe it’s better that you start off with milk that you already like and are used to drinking. That way if you start trouble shooting there aren’t too many moving parts.
2. Ginger:
This root that has been used for thousands of years contains gingerol which has the ability to fight inflammation, reduce painful joints and muscle cramps.
Ginger is a part of many cuisines and offers relief from gastric upsets and gastrointestinal discomfort. Additionally, ginger offers a feeling of well being and it it believed to increase blood flow for better mental clarity.
A huge plus for women is that it relieves nausea during morning sickness and relieves menstrual cramps.
3. Turmeric:
Like ginger, it’s widely used as a spice and as medicine. It contains curcumin which has been scientifically proven to fight inflammation and is a potent broad spectrum antioxidant. It is known for cancer protection, heart health and it relieves painful joints and improves mood.
Not only is it a good addition to culinary crafts, it is also great for the skin. Turmeric’s antioxidant and anti-inflammatory properties also benefit the skin by reducing acne and acne scars and refreshes the surface of the skin.
Make a paste with water or your favorite oil and apply it to the skin for 15 minutes. Wash off with your favorite face wash and reveal a fresh healthy glow.
Be careful, it stains!
4. Cinnamon:
Here is more of the same! Cinnamon can perfom as an antioxidant, anti-inflammatory, heart healthy and it regulates blood sugar since it contains cinnamaldehyde, phenols and and other compounds. This Golden Milk Recipe is as easy as it is super beneficial.
A plus to cinnamon is that it tricks your tongue into thinking that the food has been sweetened.
There are two types of cinnamon cleyon and cassia. Cleyon is the “true” cinnamon and cassia is just cinnamon. When possible look out for cleyon cinnamon it has a more refreshing bite.
Check out our comprehensive review and the best one that’s best for you.
5. Black Pepper:
Similar to ginger, turmeric and cinnamon black pepper sings the same tune of being an antioxidant, anti-inflammatory, heart healthy and a cancer fighting food. This berry’s active ingredient is called peperine that increases the feel-good hormone dopamine and serotonin. Peperine also increases the absorbtion of tumeric over two thousand (2000 X) fold.
Adding this spice to the Golden Milk Recipe will surely enhance the flavor profile and make it all the more potent and beneficial.
6. Healthy Oils:
These oils are full of phenolic compounds that also have antioxidant and anti-inflammatory properties. The different types of oils have a different arrays of antioxidants which means that it’s a good idea to switch up oils every now and then to get an array of benefits over time.
Healthy oils also act as a vehicle to extract more of the fat soluble antioxidant and anti-inflammatory agents out of the turmeric, ginger, cinnamon and black pepper. But you don’t really have to add this if you’re not ready yet.
Side note: In case you’re worried about using ghee in this golden milk recipe, here’s some information before you make your decision.
Final thoughts:
As you can see, here’s a beverage that have similar properties but can provide benefits on a whole to the body by covering where the other has potentially missed. All of them together make a well rounded healing drink.
Clinical trials show that patients suffering from osteoarthritis received the same relief as those taking Naproxen drug with no significant difference when they consumed ginger, turmeric and black pepper twice a day for four (4) weeks.
In order to get good results you’ll need good quality ingredients for this golden milk recipe. They don’t have to be the most expensive on the market but just good ingredients.
For best results and optimum health benefits store all your spices and herbs in a cool dark area free from moisture, chemicals, drastic temperature fluctuations and pests.
Keep all these items away from small children, pets and the most vulnerable ones of us.
Try this easy and healthy drink and tell us how it made you feel. For more information on other healthy things to incorporate in your daily life, please check out our post here. Live well!
Talk to you health care provider for the green light before starting a new supplement or diet change.
Get it all in a shopping cart here in iHerb
hi there, your style is very good.Following your site.
Thanks for stopping by! I appreciate it 🙂