I’ve done a lot of research on turmeric recently and came across some good ways to include the it into your diet! One of them was to make a turmeric paste that can be used to make ‘golden milk’. However, let’s first start by answering these questions:
What’s so special about turmeric?
You may have noticed the heightened attention turmeric has been receiving lately. This is an ancient healing herb traditionally grown in India. It is a spice typically found in curries and has also been used as a dye for textiles. More notably, it has been used in traditional medicinal systems, like Ayurveda, for thousands of years because of its anti-inflammatory, antioxidant, antibacterial, anti-fungal and anticancer properties. It has been hailed as the ‘golden spice of life’ for many, many years. A component of the root, curcumin, is what is thought to be responsible for the claims that state that turmeric may be beneficial for those suffering from arthritis, cancer, heart disease, Alzheimer’s disease, and depression.
How can I use turmeric?
You can buy the fresh root, turmeric powder, or supplements. The fresh root can be found next to other roots in grocery stores that have a diverse selection of produce or even ethnic grocery stores. It can be used for juicing or grated and added to all sorts of recipes like eggs, rice, smoothies and soups. Be careful when cooking with turmeric as the strong yellow pigment may dye kitchen utensils. The powder may be used in the same ways as the root, but make sure you are not just getting a curry spice blend with turmeric because this will have a very small amount of curcumin in it. The powder can be used in a lot of similar ways as the root. One thing you can do with it is make a turmeric paste that can be used to make golden milk. Keep reading for that recipe below. When buying the powder and supplements, make sure you are finding ones of high quality and organic if possible. Supplements are convenient for those who don’t have the time or desire to incorporate turmeric into their cooking or for those who may benefit from a high dosage of curcumin.
*Curcumin is not highly bioavailable, meaning it is not easily absorbed by the body. In order to aid in absorption, it is recommended that you consume some sort of fat with it (because of its lipophilic properties) and also black pepper or ginger, which helps with heating up the digestive system. That is why the paste in this recipe contains coconut oil and the golden milk contains ginger.
- ¼ cup organic turmeric powder
- ½ cup water
- 2 tbsp. coconut oil
- 1 cup milk (dairy or non-dairy)
- ½ tsp. turmeric paste
- ⅛ tsp. cinnamon
- dash of clove, nutmeg and/or allspice (optional - I like to do all three)
- ½ tsp. grated ginger
- 1 tsp. raw honey
- For the paste, stir powder and water in a saucepan over medium heat until the mixture forms into a paste. This will not take very long so keep your eye on it.
- Add more water if the past becomes too thick.
- Add the coconut oil and stir until combined.
- Place in a clean glass jar and store in the refrigerator for up to two weeks. You can also freeze the paste in ice cube trays to be used in soups or other recipes at your convenience.
- For the milk, place all ingredients in a saucepan and stir until hot.