You may have heard of Golden Milk. It’s an Ayurvedic drink made of turmeric paste, milk, and fat. It’s also a tasty and convenient way to take advantage of the health benefits from turmeric—or more accurately, from curcuminoids. Curcumin is the main active compound in turmeric and has remarkable antioxidant and anti-inflammatory qualities (sources below).
I’ve been enjoying Golden Milk for a couple months now in an effort to reduce free radicals and manage chronic inflammation thanks to an autoimmune hypothyroid and endometriosis, and am excited to share a new concoction with you. I’ve taken this ancient drink a step further to create something reminiscent of anti-inflammatory brain fuel: The Golden Milk Latte. It goes a little something like this:
1. Take some really high quality turmeric with a high concentration of curcumin (I buy this brand for that reason).
2. Mix a quarter cup of it with a half cup of filtered water.
3. Whisk frequently over medium heat for about 5 to 7 minutes until a thick paste forms.
Now you have turmeric paste, which is the backbone of both Golden Milk and the Golden Milk Latte. You can also use the paste in place of dry turmeric for seasoning a variety of dishes as well. It’s AIP-friendly, to boot! Quite the handy little concoction to have on hand.
Be sure to store the turmeric paste in a glass container in the refrigerator. Turmeric can and will stain everything it touches, kinda like my son when he was a toddler, so plan accordingly with a glass storage container.
Let’s take it a step further by making Golden Milk.
4. Pour 1 cup of non-dairy, non-soy milk, like coconut or almond milk, into a small saucepan. I prefer a BPA-free coconut milk without any other additives like carrageenan, guar gum, etc. (Here’s an example of what I’m talking about; want to know why you should avoid those ingredients? Read here).
5. Warm the coconut milk on the stove and whisk in a teaspoon of turmeric paste and a tablespoon of raw honey or pure organic maple syrup.
6. Once the honey has dissolved, the turmeric combined, and the milk is warmed, the Golden Milk is done. Drizzle some cultured ghee, grass-fed butter or melted coconut oil over top (not more than a half teaspoon per serving) and enjoy this traditional Ayurvedic drink warm in a mug.
At this point, I like to reserve the Golden Milk and hold it in the fridge so that I can whip up a Golden Milk Latte easily in the morning. Totally your call.
So here’s how you make one of those lattes:
7. Take a half cup of the Golden Milk and combine it with a cup or so of freshly brewed black coffee and a teaspoon of this sent-from-above product called Coffee++. It’s cultured ghee and MCT oil blended especially for butter coffee. So rather than buying the ingredients individually, Coffee++ is ready to go (and much cheaper than buying them separately).
8. When it comes to combining the ingredients, a good whisking will suffice. However, I highly recommend something like a cheap single serve blender or a Nutri-Bullet. The blending emulsifies the fat to give the drink that distinct latte look, taste, and feel. You’ll notice the difference if you take a short cut.
9. Serve the Golden Milk Latte right away and drink it hot. It’ll be one of your new favorite ways to start the day!
You can jazz this up by adding a dash of cinnamon, a pinch of grated ginger, a grind of black pepper (which will also help the absorption of curcumin), or even just some grass-fed collagen to sneak in critical amino acids with your morning cup! Add any of those items to the blender/bullet to best incorporate them into the latte.
Head’s up! Ensure the full essential fatty acid profile is present in your collagen. Choose wisely by selecting a brand that is sourced from grass-fed cows. I recommend Great Lakes and Vital Protein brands for that reason. I’ve been using them both successfully for years.
If you want to dig into the impressive benefits of turmeric, in particular the curcumin content in turmeric, please visit this article by Authority Nutrition. He provides evidence-based explanations for the reason why so many value Golden Milk as a key tool in their holistic health arsenal.
Since the curcumin content of turmeric is often around 3%, which is not necessarily high, I choose the premium turmeric from Pure Indian Foods which has a minimum of 5% naturally occurring curcumin. It’s also organic, non-GMO, is stored in a glass jar free of fillers, preservatives or additives. That’s much better than you’ll find on the spice rack of your grocery store. Also! Curcumin is fat-soluble, which is why drinking it with coconut milk and Coffee++ is beneficial.
Frugal Tip! I buy mine from Amazon to take advantage of the competitive price and free shipping with my Amazon Prime account. See it here: Pure Indian Foods Turmeric.
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