Golden Turmeric Milk – to cure what ails ya.

turmeric milk 0Turmeric is a magical spice. From the same family as ginger, this root herb is warming and bitter in nature, but has a lovely mild, woody flavour. The healing properties of turmeric have been greatly researched, and it is used widely by natural therapists, both in liquid, capsule and powder (dietary) form. It has a long tradition in India, where it is used generously and daily in the diet.

Turmeric is a beautiful antioxidant, scavenging free radicals and protecting our DNA. It is also massively anti-inflammatory (great for arthritis, menstrual pain), is protective of our liver, improves liver detoxification, and can decrease blood lipids – improving cholesterol levels. Not only that, but turmeric can promote wound healing, is antimicrobial, and its active component curcumin can be used in cancer treatment.

turmeric milk handThe great thing about turmeric is that it is fairly easy to get through your diet. You need around one teaspoon daily to have a therapeutic effect, or less for general wellbeing.Β Apart from adding it to your curries, stews, soups, and rice or grain dishes, turmeric is also great friends with cauliflower, and egg, so feel free to sneak some into your omelettes.

One potential downer of this superhero called turmeric, is that it can be quite poorly absorbed by the body. Lucky I have a couple of fancy tricks for you. First of all, turmeric is fat soluble, so be sure to consume it together with some fat – usually the meals that you would be adding it too do have fat of some kind, so this is great. Secondly, black pepper increases the bioavailability of turmeric by over 1000% – wowsers, so add some black pepper into the same meal.

Another idea is this golden milk, an ancient, traditional drink. This is my version. It is a lovely, chai-esque kind of deal. I have included healthy fat, black pepper, and made it with coconut water as well as the milk, for extra goodness – however you can easily replace the coconut water with plain water if you don’t have any on hand.

[headline]Golden Turmeric Milk[/headline]

3 black peppercorns

1 clove

1 cardamom pod

1 tsp fresh ginger (or 1/2 tsp ground)

1 tbs fresh turmeric (or 2 tsp dried ground)

1 cinnmon stick (or 1/2 tsp ground)

1 cup coconut water

1 cup coconut milk

1 tsp coconut oil (optional)

Slightly bash up all the spices together using a mortar and pestle, or if you don’t have one just by crushing under a rolling pin gently on a chopping board.

Place all ingredients into a medium saucepan and gently bring to a low simmer. As soon as you see any bubbles, remove from the heat and let it set and the spices infuse for 10 minutes or so.

Strain out the spices and enjoy! I like to add a little coconut oil to mine as I just love it, but this is completely optional – there will be enough fat in the coconut milk to aid absorption. This recipe will make enough for several servings. Store in a glass jar in the fridge and reheat as needed. x

turmeric milk 01

17 thoughts on “Golden Turmeric Milk – to cure what ails ya.”

  • Meg,
    Thank you for this recipe. I knew turmeric was good for you , but I never really knew how to use it. This golden milk looks so soothing. Is the dried ground as good for you ? Very informative post. Pinning it .. thanks

  • Hi Meg.

    My mum makes this regularly! I didn’t even think to make it without dairy! Do you think almond milk would be okay to use? And when you say coconut milk do you mean the tinned stuff?
    Thank you!

    • Hi Rez, you can of course use almond milk, or any milk you like. I chose coconut milk as it as the added benefit of being such a nourishing fat, and I like the flavour profile. You can make your own by blending 1 cup shredded, unsweetened coconut and 2 cups water for a couple of minutes and then straining, or you can use tinned. Just make sure it’s a brand that doesn’t contain sugar or other crazy ingredients. πŸ™‚

  • This sounds amazing Meg, I’m definitely going to give it a go tomorrow.

    I was just wondering, I add tumeric to green smoothies of a morning, which usually also include maybe a teaspoon of avocado. Another smoothie I make has tumeric, and the only fat in it is about a teaspoon of linseeds. Would there be enough fat in these smoothies to assist absorption, or does it need to be more?


  • Hi, thanks for the recipe. I’ve just been told by a homeopath to try turmeric milk daily for our family. He wants us to use cows milk which I was avoiding but he said the dairy is fine with the turmeric, and it would help with gut issues. Does that sound right?? Also wondering if there is a particular time of day to have it, is it stimulating or is it ok in the evening before bed (for kids as well). Thanks!

  • Hi Meg
    I am very new to kefir and want to try it. I love Indian lassi, could I use kefir instead of yoghurt in the recipe?
    I am reading your book “cultured and fermented beverages”. Getting a little excited as I had a nasty reaction to antibiotics and need to get my gut back in shape.
    Many thanks

    • Hi Maeve, yes you could definitely use the milk kefir in place of the yoghurt, wonderful idea! I’m glad you like the book too. Happy fermenting! Meg. x

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