It seems as if humanity has always dreamed about some kind of fountain of youth or other magical health elixir that can cure all problems. (If only, right?) While no such potion really exists, there are some beverages rooted in ancient health wisdom that people today still swear by as a huge benefit to their wellbeing. For example: golden milk.
This blend of the yellow-orange spice turmeric (and a few other spices) in warm milk comes from Ayurveda, an ancient Indian holistic healing practice. It’s hardly a cure-all, but there’s some science to explain the benefits people enjoyed when they were using it to improve their health as far back as 3,000 years ago.
Turmeric, which is botanically related to ginger, contains an active compound called curcumin with antioxidative properties. Like many other brightly colored plant foods, turmeric protects our bodies against disease and signs of aging.
It’s more than just a placebo effect. Research has shown that turmeric can:
- Protect cells from free radical damage
- Reduce pain, stiffness, and swelling associated with osteoarthritis
- Boost cognitive function by increasing levels of proteins that develop neurons in our brain
- Improve the lining of blood vessels and reduce the risk of heart disease
- Stimulate bile production for improved digestion (and less bloating or gas)
- Regulate blood sugar for better energy levels
- Bolster immune system and fight disease
Why is turmeric so special in beverage form?
Although it’s easy enough to use turmeric in cooking, golden milk is an especially efficient method of consuming it because of two factors that increase curcumin absorption. The milk contains fat, and curcumin is fat soluble. Most golden milk recipes contain black pepper to balance out the sweetness, and the compound piperine in black pepper can boost absorption by 2000 percent.
Plus, most people find they like turmeric in beverage form. Golden milk is a warm, spicy-sweet drink that serves as a caffeine-free alternative to coffee or tea, and it can be soothing when you’re feeling sick.
A Golden Milk Recipe to Try
There’s no hard-and-fast rule on how to prepare golden milk. Most recipes call for a combination of milk, turmeric, and other spices to taste. It can be prepared with either dairy milk or a plant-based alternative—just remember to choose a plant-based milk with some fat, such as almond or hemp milk, rather than oat milk, which has only a negligible amount of fat. Some recipes call for sweetening the milk with pureed dried fruits like dates or apricots, but it’s just as easy to use antioxidant-rich honey or maple syrup:
- 5 cups plant-based milk (almond or hemp)
- 1 teaspoon turmeric
- 1/2 teaspoon cinnamon
- 1/2 teaspoon fresh grated ginger
- 1/4 teaspoon black pepper
- 2 tablespoons honey or maple syrup
Heat in a saucepan and bring to a boil. Reduce heat and let simmer for 10–15 minutes.
