Golden Milk

Turmeric is a spice I’ve recently starting incorporating into my regimen mostly because the boyf recommended it a few months ago.. and because of the nutrition punch it provides. It is not only known for it’s anti-inflammatory properties, it is packed with antioxidants, cancer-fighting phytonutrients, manganese, iron, potassium and more.

Curcumin, the main natural polyphenol found in turmeric, traditionally utilized in eastern cultures (primarily Asian countries), has a long dated history as a medical herb due to it’s antixidant, anti-inflammatory, antimicrobial and anticancer properties. (Pulido-Moran, Moreno-Fernandez, Ramirez-Tortosa, Ramirez-Tortosa, 2015). Because of these properties, it has been linked to improving inflammatory bowel disease (ulcerative colitis and Crohns), irritable bowel syndome, digestive issues, immune health, rheumatoid arthritis, and more. By interacting with the inflammatory process, curcumin is able to decrease inflammation playing an important role in the prevention/treatment of chronic illness (autoimmune, cardiovascular, endocrine, neurodegenerative, etc). Most of the research on turmeric/curcumin is based on large dosing of the spice, however, daily to weekly use will help to carry out it’s protective health benefits through it’s anti-inflammatory and antioxidant mechanisms.

Turmeric can be thrown into curries, soups, smoothies, over roasted veggies (my favorite use!), mixed with cauliflower rice, and the boyf’s new fav: Golden Milk. A creamy, spicy, earthy, warming cup of non-dairy milk…mixed with turmeric, cinnamon and more. Perfect for a relaxing after a long day, or a Sunday evening on the couch. Highly recommend fuzzy socks be present.


Turmeric Milk

Serves: 2


2 cups unsweetened, dairy-free milk (I recommend unsweetened vanilla almond milk)

1 teaspoon turmeric

1 teaspoon cinnamon

Sprinkle of black pepper

Optional: coconut oil, nutmeg, fresh grated ginger


  1. Pour milk, turmeric, cinnamon, black pepper (and any additional ingredients you may want to try) into a medium sized sauce pan.
  2. Bring to boil, reduce and let simmer, covered for 10 minutes.
  3. Sweeten with honey, as desired.

**DISCLAIMER: Turmeric stains EVERYTHING, including your teeth! So be mindful of counter tops, fingers, new shirts, and use a straw with this recipe!

Works Cited:
Pulido-Moran, M., Moreno-Fernandez, J., Ramirez-Tortosa, C., & Ramirez-Tortosa, M. Curcumin and Health. Molecules. 2016;21(3). doi:10.3390/molecules21030264
Ullah, F., Liang, A., Rangel, A. et al. Arch Toxicol. High bioavailability curcumin: an anti-inflammatory and neurosupportive bioactive nutrient for neurodegenerative diseases characterized by chronic neuroinflammation. Archives of Inflammation. (2017). doi:10.1007/s00204-017-1939-4

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s