Posted on , Last modified on August 3, 2020 by Renee Stubbins, PhD, RD, LD, CSO

Golden Milk: A Tasty and Nourishing Beverage

The spice turmeric continues to receive lots of attention for its anti-inflammatory properties and turmeric supplements are in high demand. Curcumin is the active ingredient in turmeric that gives it its anti-inflammatory/antioxidant properties and its distinct yellow color. Chronic inflammation can cause damage to our skin (brown spots), heart (heart disease), joints
(arthritis) and other cells. There are many cell/animal studies that show how curcumin can inhibit or destroy cancer cells, but these have not been completely replicated in human studies because the curcumin concentration is not the same and is hard to achieve.

The one KEY point that is often not mentioned is that curcumin/turmeric is very hard to absorb by itself. In fact, it is best absorb with fat and black pepper and some suggest when it is “cooked down.” So, instead of paying for pricey supplements, remember food is better then pills. I encourage you to try the below recipe, the color is a bit different but it smells like fall and the cooler weather that awaits us.

Instead of paying for pricey supplements, remember food is better then pills. I encourage you to try this Golden Milk recipe!

Golden Milk

  • 1 can of reduced/full fat Coconut Milk (don’t skimp on the fat, we
    need it to absorb the turmeric)
  • 2 cups of vanilla unsweetened almond milk
  • 1 tablespoon of fresh grated ginger (or 1 tsp of ground ginger)
  • 1 tsp of cinnamon
  • 1 ½ tsp of turmeric
  • 1 tsp of vanilla extract
  • 1-2 tablespoon(s) of Maple Syrup or Honey
  • Pinch of ground black pepper
Instead of paying for pricey supplements, remember food is better then pills. I encourage you to try this Golden Milk recipe!

Instructions

  • Add coconut milk and almond milk to saucepan over medium heat.
  • Add all other ingredients, I prefer to stir as I add each ingredient.
  • Whisk for 4 minutes over medium heat, you do not want it to boil and you want to make sure to cook the turmeric into the milk so it blends well.
  • Serve warm
  • Refrigerate remaining milk for 2-3 days, you can also serve cold.
Instead of paying for pricey supplements, remember food is better then pills. I encourage you to try this Golden Milk recipe!

Stubbins, R. (2020). Eat Good . . . . Feel Better [PDF document]. Retrieved from R. Stubbins, personal communication, August 3, 2020.