This delicious turmeric golden milk is a healthy anti-inflammatory drink. A flavour-packed infusion of milk, a blend of turmeric, ginger, cinnamon, black pepper and nutmeg, and sweetened with honey or maple syrup.
The benefits of turmeric
Turmeric (AKA Curcuma longa) is a member of the ginger family. The underground part of the stems (rhizomes) are harvested, steamed and dried to produce the turmeric powder we know and love. Turmeric is probably best known for giving curry its golden glow. Curcumin is one of three curcuminoids present in turmeric, and it’s especially beneficial for health and fertility.
What’s so special about curcumin?
Curcumin is an anti-inflammatory. Inflammation plays a key role in many conditions that affect fertility, like PCOS, endometriosis, and fibroids.
It’s also a powerful antioxidant and helps to reduce cell damage. This may help fertility by supporting egg and sperm quality, which is important when trying to conceive!
Why is there always a snag?! The compounds in turmeric, especially curcumin, are very poorly absorbed when it’s eaten on its own. Because curcumin is quickly broken down, very little of it actually reaches the bloodstream. Therefore, simply adding turmeric to a meal here and there might not be enough to reap its rewards.
The good news is there are proven tricks for getting the most out of this spice:
- Piperine: This gives black pepper its pungent flavour and can stop the enzymes that break down curcumin. Eating black pepper alongside turmeric may increase the absorption rate of curcumin by 2,000 percent! That’s why turmeric milk recipes usually include black pepper.
- Fat: Curcumin is fat-soluble, which means we need fat in order to absorb it. Therefore, including a source of fat in recipes with curcumin can greatly improve absorption. That’s why traditional curries make use of dairy or coconut milk together with turmeric. The fat in milk naturally helps us absorb turmeric’s active compounds.
Turmeric golden milk ingredients
You only need a few pantry staples plus fresh milk to make this delicious turmeric golden milk.
- Milk: Use any milk you like, but ideally one that contains fat. So if you will be using a plant milk, then full fat coconut milk or cashew milk are the best (and creamiest) options. Otherwise, organic full fat dairy is a good choice.
- Spices: Ground turmeric, ginger, cinnamon, black pepper and nutmeg. You can use fresh turmeric and ginger if you like, you just need to peel and finely grated them. Then after simmering your milk, strain it into a cup using a tea strainer.
- Honey: Sweeten to taste with honey (or maple syrup).
How to make turmeric golden milk
Make this turmeric golden milk in two simple steps:
- Blend: Place the milk and spices in a blender and blend until smooth.
- Simmer: Pour into a small saucepan over a medium heat, and simmer gently for 10 minutes.
That’s it! Pour into a cup, sweeten with honey to taste and enjoy.
More dreamy drinks to try
More turmeric recipes to try
- Turmeric-infused oil
- Anti-inflammatory turmeric dressing
I hope you enjoy this turmeric golden milk recipe. If you make it, let me know how it turned out. I’d love to hear what you think in the comments below, or post in The Fertility Kitchen Community.
- 250 ml milk of your choice
- 1 tsp organic ground turmeric
- ½ tsp ground ginger
- ¼ tsp ground cinnamon
- Pinch of cracked black pepper
- Pinch of grated nutmeg
- Honey to taste
- Place the milk and spices in a blender and blend until smooth.
- Pour into a small saucepan over a medium heat and simmer gently for 10 minutes. Pour into a cup and sweeten with honey to taste.