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The Benefits of Golden Milk

Golden milk is a traditional beverage and Ayurvedic remedy made from turmeric, a spice made from the yellow-orange root of an Asian plant in the ginger family. Turmeric provides color and flavor to Indian curries, yellow mustard, cheese, margarine and other foods. The spice contains a compound called curcumin, which demonstrates potent antioxidant, antimicrobial, analgesic and anti-inflammatory effects. In addition to enhancing immune function, curcumin is particularly beneficial for anyone affected by osteoarthritis and rheumatoid arthritis.

Unfortunately, curcumin is not well absorbed in the intestines. However, an alkaloid in black pepper called piperine increases the bioavailability of curcumin in the digestive tract. Piperine is also thought to increase the anti-inflammatory activity of curcumin.

Turmeric Paste:

4 tablespoons organic turmeric powder

½ teaspoon freshly ground black pepper

½ cup water

Combine all ingredients in a small saucepan. Carefully heat the mixture until a paste forms. Remove from heat and let cool for 1 minute. Transfer paste to a clean glass jar with lid. Store in the refrigerator.

To Make Golden Milk:

1 cup organic milk (or almond, soy or unsweetened coconut milk)

1/2 teaspoon turmeric paste

1 teaspoon organic unrefined coconut oil

Raw honey to taste

Place all ingredients in a small saucepan; gently warm over low heat. Pour into a mug and sweeten with honey, if desired.

by Karyn Maier

Updated 3/4/24

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