Drinks / turmeric

Even if you have not seen the movie Spinal Tap (These amps go to 11!) you can still take your regular hot chocolate and turn it into a more nutritious and delicious beverage/afternoon snack. This recipe combines ingredients from some of my favorite hot drinks like bulletproof coffee and golden milk. The end result is a frothy, chocolaty, protein packed, anti-inflammatory and antioxidant drink. That's a lot for one beverage to deliver!

Turmeric has anti-inflammatory properties, especially when cooked in fat like coconut oil which is beneficial for everything from skin health to heart health. Cocoa and dark chocolate are a good source of antioxidants. Follow this simple recipe, add what you like, leave out anything that doesn't call to you and stay cozy this winter!

Ingredients for 2 servings:

• 1 ½ cup milk – sometimes I use heavy cream and water, sometimes I use canned coconut milk with water added.
• 1 Tablespoon unsweetened powdered cocoa
• 1 Tablespoon chopped dark baking chocolate — I usually use slightly sweetened 70% dark chocolate
• pinch of salt
• ¼ teaspoon cinnamon
• 1 teaspoon turmeric
• 1 scoop or about 2 Tablespoons whey protein powder — I use Tera's Whey, it's certified organic from grass fed happy cows and has 11 grams of protein in each scoop.
• 1 Tablespoon coconut oil
• 1 Teaspoon vanilla extract
• Stevia, maple syrup, honey or a combination, to taste.

Method:

1. Mix everything together in a sauce pan EXCEPT the vanilla and stevia/sweeteners. Heat it up, stir to combine.
2. When it's steaming hot, but not boiling, take it off the heat and mix in your sweetener of choice until dissolved. Then add in the vanilla extract.
3. Use an immersion blender to whip everything together, it will get frothy!
4. Pour into 2 mugs and enjoy!

Golden milk is new to me even though it's well known to anyone familiar with Ayurvedic Medicine.  Ayurveda, for those unfamiliar, is an ancient system of health and healing which compliments another ancient system, yoga.   Golden Milk came up when Dana was searching for ways to add more turmeric into our cooking.  A Kripalu blog post called, 10 Ways To Make Turmeric Part of Your Daily Diet provided a lot of delicious sounding suggestions. 

Golden Milk

Why add Turmeric to your diet?  Turmeric is an important ingredient in Fire Cider and it's been used for centuries as a medicinal food.  I am mostly interested in the anti-inflammatory properties I have experienced when eating large amounts, daily, usually a few tablespoons of dried turmeric mixed in warm water with honey.  Anywhere from 1 teaspoon to a few tablespoons I would consider a medicinal dose. Take more or less based on your own experimentation with a daily amount.

From the Kripalu Blog:"The qualities of turmeric, in Ayurvedic terms, are hot, light, and dry, and it has a mild bitter taste. It’s an anti-inflammatory, a blood tonic, an emmenagogue (stimulates blood flow), and a carminative (relieves gas). It promotes ovulation in women, is great for the skin, and is antibacterial, antifungal, and antimicrobial. It’s also a blood thinner and blood detoxifier, and will aid in eliminating worms or parasites. And it’s a pain-killer that also speeds up the healing of wounds. Turmeric has been shown to help in recovery from chemotherapy; may help prevent specific types of cancer; and can ease the effects of psoriasis and arthritis."  

Skip the expensive supplements and buy dried organic turmeric in bulk to add to your food.  Did you know that turmeric is way more effective when it's simmered in a fatty liquid (think coconut milk curry) and that is way more appetizing than swallowing a bunch of capsules.  Golden Milk is a perfect way to get lots of curcumin, the active anti-inflammatory in turmeric that is best absorbed when heated with fat.  

This recipe can be made with either whole cow's milk or coconut milk.  I use canned, full fat coconut milk and some water to make mine.  The turmeric adds a lot of color but not a lot of flavor so this drink, while shockingly bright, is lightly sweet and mild, a perfect after dinner drink for your whole family.

Ginger, turmeric, nutmeg and cardamom plus a little black pepper.

Golden Milk - 2 Servings

Bring to a simmer 2 cups of whole milk or coconut milk with 1 teaspoon powdered turmeric and 1 teaspoon powdered ginger and a pinch of black pepper.

If you’re drinking it before bed, add a pinch of nutmeg and cardamom to the mixture to promote a good night’s sleep.

Let simmer for 5 minutes.

Turn off the heat, let cool for a few minutes, and add 1 tablespoon of raw honey or stevia to taste.  Makes 2 servings.

Optional: Add 2 teaspoons of ghee, good-quality coconut oil or heavy cream to each cup.

Enjoy daily!

Read the rest of the suggestions for adding turmeric into your diet on the Kripalu blog.

Find out more about Ayurveda at Kriaplu or sign up for John Douillard's Ayurveda newsletter!