Golden Times.
I have a new favorite drink.
A warming companion, a golden mood lifter, almost a magic weapon.
The golden milk.

For quite some time I have been stumbling again and again about interesting references to the healing powers of turmeric. We know it especially as the main ingredient of curry, to which it gives its strong color among others. The taste can be best discribed with spicy-bitter and in the right dosage it goes bothe well with savory and sweet dishes.

The effects of the ginger family are manifold and it is not surprising that the yellow root both in Ayurvedic and Chinese cuisine plays an important role as an everyday remedy.
To name a few: Turmeric detoxifies the liver, counteracts bloating and stimulates digestion. The curcumin in turmeric has a strong anti-inflammatory and analgesic impact and is therefore primarily used for any form of arthrosis and rheumatic deseases. Even in the prevention of Alzheimer it is meant to play a role. It has a strong antioxidant, antiseptic effect and strengthens the immune system, lowers both blood sugar as well as high blood pressure and acts to control cholesterol levels.
However, the most striking effect of the root is perhaps its anti-cancer effects – curcumin seems to both help to prevent cancer growth and inhibit metastasis. If you want to learn more, you might find this book interesting.

Since curcumin is poorly soluble in water, it is used generally with a high quality oil, eg Coconut oil or another native oil. It is also highly recommended to add some ground black pepper, as the alkaloid piperine contained in pepper increases the absorbability of curcumin by a factor of 2,000 (!). Piperine is mainly found in black pepper and long pepper and is not only responsible for the pungent taste, but also healthy for the digestion as well as a catalyst for the absorption of nutrients.

Turmeric is therefore a truly wonderful way of nature, considered it essential to have a closer look.

And this is where the ‘Golden Milk’ comes in, an ancient Ayurvedic recipe with turmeric powder – an occasional drink that brings all mentioned positive effects of curcumin, is quick to prepare and tastes surprisingly good. Especially in cold temperatures and when influenza viruses go around, this recipe works, taken twice a day, as an immune-boosting and soothing remedy.

Taken in the evening before bedtime, it also aims to promote a peaceful sleep.

The easiest way is to first create a turmeric paste, which keeps about 2-3 weeks in the refrigerator and cannot just added to plant based milk but also to rice or yogurt.

Turmeric paste
Basic Recipe

_ 1/4 cup of ground turmeric (from the health food store or here)
_ 1/2 cup of water (filtered if possible)

Simmer mixture over medium heat for a few minutes to create a paste, stirring constantly with a wooden spoon. Add a little water if the consistency is too firm, the paste should be firm but not plump. The water should be of good quality as possible, depending on the city tap water might need to be filtered first (eg with a carbon filter) or use spring water.

This video I found very helpful.

Once the paste is finished, the golden milk is prepared very quickly. I prefer to use oat milk or (homemade) almond or nut milk, but also spelt or coconut milk are good options. Oat milk is inherently so sweet that I do not need more sweetener. On the contrary, I like to give another shot of water, so that the drink is less sweet. In the original Ayurvedic recipe I have found no use of black pepper, but there are countless recipes of the Golden Milk and since the effect of piperine in combination with curcumin is so impressive, I have a recipe for you with pepper and coconut oil. If you want to add a little sweetness, I recommend to use raw honey (add only if the drink is cooled to drinking temperature) or maple syrup if you prefer vegan. Should you use instead of virgin coconut oil another oil (eg sesame, sunflower, linseed or almond oil), so add the oil when the mixture is cooled down a little as not to destroy the important nutrients.

(Edit: I found a new hack, that is a lot quicker and more convenient. Just check out this powdered recipe mix.)

Golden Milk
Recipe for 1 cup

_ 1 cup of plant based milk
_ 1 tsp turmeric paste or more
_ 1 teaspoon extra virgin coconut oil or other natural oil
_ ¼ teaspoon ground black pepper or more, to your taste
_ If necessary some water to dilute
_ Sweetener  to taste

_ Bring the oat milk with the turmeric and pepper to a boil while stirring, for some minutes. Mix milk in a 2:1 ratio with water if, like me, you prefer a less dense and sweet taste.
_ Pour the milk into a cup or ovenproof glass and add the coconut oil, stir until it has dissolved. I add here a shot of cold water, too, so the milk is cooled down a little and ready for immediate drinking and I usually adjust the pepper to a slightly hot taste, too.

Here´s to you!

I have been successfully counteracting throat aches and other unpleasant symptoms of a cold with this recipe, and I do hope that golden milk makes you feel just as good.