Golden milk or turmeric milk is one of my favourite drinks during the cold season. Usually it is prepared with turmeric powder and other spices, such as cinnamon and ginger. However, I make my golden milk recipe with fresh turmeric root and ginger.
Why is my turmeric golden milk so awesome?
- It’s like having a spicy dessert.
- You won’t have sediment in your cup, which you do when using ground turmeric.
- It counts as a snack.
- The anti-inflammatory properties make it extra beneficial.
- Besides being so comforting and tasty, it also serves as a cold remedy.
- Your immunity gets the much-needed boost during the season.
Health benefits of turmeric:
- Fights infections.
- Has anti inflammatory and antioxidant properties.
- Is also anti fungal.
- Helps with digestive problems.
Health benefits of ginger:
- Reduces inflammation.
- Has a positive effect on digestive system.
- Treats sour throat.
- Boosts immunity.
How to enhance curcumin absorption?
Now, black pepper and coconut milk are in my golden milk recipe for a reason. Namely, they both enhance curcumin absorption. Piperine is the ingredient in black pepper, that’s said to help make curcumin more bioavailable, even by a whopping 2000%. Even just a little pinch of pepper can significantly boost levels.
In coconut milk it’s the fat that does the job, as curcumin is fat-soluble. Furthermore, consuming turmeric in its whole form (fresh root or dry turmeric) also boosts its absorption due to the presence of natural oils found in turmeric root and turmeric powder.
However, as in my golden milk recipe the turmeric root itself will not be consumed, I prefer to add coconut milk for its fat.
How to consume the leftover ginger and turmeric root slices?
- Homemade broth – if you make your own broth using veggie scraps, just throw the slices into the same bag you have in the freezer for scraps.
- Soups, stews and curries – chop them up and use the same day or store in a container in fridge for a few days or in freezer for longer periods.
- Make you own powder – spread them onto a big plate or baking sheet, dry them completely and grind into powder. You can use the powder as you would use turmeric and/ginger powder.
Most noteworthy is that I don’t need to add any sweetener into my golden milk cup, as there’s enough sweetness from oat milk. However, should your palate be used to sweeter flavours, feel free to add a sweetener of choice.
Please let me know if you try this recipe or have any questions! Leave me a comment below!
Turmeric Golden Milk Recipe
Ingredients:makes a big 350ml mug
- 1 cup water (you’ll have about 200ml of tea)
- 3 cm (1.2 inch) piece (18 grams, 0.6oz) fresh ginger root
- 9 cm (3.5 inch) piece (12 grams, 0.4oz) fresh turmeric root
- ⅓ cup unsweetened soymilk
- ⅓ cup unsweetened oat milk
- ½ tbsp.unsweetened coconut milk
- Dash of black pepper
- Pinch of Himalayan salt (optional)
- First, cut ginger and turmeric roots into thin slices. Use gloves to cut turmeric as it stains a lot.
- In a small saucepan, bring water to boil, add turmeric and ginger root slices and simmer covered for 10 minutes. Strain the ginger and turmeric tea into a mug and add a dash of black pepper.
- Now, heat up soymilk, but don’t bring it to boil. Pour it into a French press or a press mug. Then pump the plunger up and down fast (along with the filters) until the milk becomes foamy. Alternatively use a milk frother, if you have one.
- Then, heat up oat milk as well and pour it into ginger turmeric tea along with the coconut milk. Also, add a pinch of sea salt, if necessary (I find it brings out the flavours).
- Finally add the frothed soymilk and some sweetener, if necessary.
Tips on my turmeric golden milk recipe:
- You don’t have to froth the soymilk. You can just heat up any plant milk you prefer or have in hand, i.e. almond milk, hazelnut milk, rice milk, quinoa milk, hemp milk. I personally like the combination of soymilk, oat milk and coconut milk the best.
- Should you want a creamier drink, brew the turmeric tea with less water and add more milk later.
- Sweeteners to use – stevia, xylitol, coconut sugar or nectar.
Disclaimer: the recipe contains links to products that I recommend and that meet my requirements.