The day before yesterday I landed on Swedish soil, greeted by the most beautiful, sunny and crispy winter weather. My mindset immediately switched from Watermelon eating to warming golden milk drinking. Remember the Warming Turmeric Milk I posted a while back? A couple of weeks ago I fine tuned that recipe for Swedish health & fitness mag Kurera (cure), to make it creamier and even more nourishing! I made a simple turmeric paste instead of using turmeric powder as it is, and added a tsp of coconut oil. I also switched vanilla powder for vanilla extract which blends better with liquids.
In Sweden you can find the recipe along with an informative text about the health benefits of the Golden Milk ingredients in the January issue of Kurera. Pick up your copy at any Hälsokraft store. You can also find the recipe on Kurera’s website! (in Swedish) For all you non Swedish speaking people, I’ve translated the recipe below :)
Golden Milk has been very popular in the blogosphere for a while now, and no wonder since it’s so good for you! See for example Elenore’s Vedic Golden Milk and her super informative and interesting text about Turmeric.
It’s called Golden Milk for its obvious yellow color. It is the bright yellow spice Turmeric that gives the drink its distinctive color, and also its awesome health benefits. Drink 1-2 cups a days, ideally in the evening. The plant milk (preferably oat/cashew/almond) provides you with plenty of magnesium to help the muscles relax and to give you a better sleep. The coconut oil also has a soothing effect as it helps lubricate the joints. But the magical ingredient is really the often overlooked Turmeric powder. You might believe Turmeric’s only purpose is to give your curry a slightly prettier color, but this amazing root has traditionally been used in Ayurvedic medicine to detox the liver, prevent diseases and ease digestion. The active ingredient in Turmeric is called curcumin, which has anti-inflammatory, anti-oxidative and anti-parasitic and antifungal properties. Phew, a lot of anti’s. Some people might be skeptical about this, but the anti-inflammatory effect of curcumin has actually been shown to be equivalent to hydrocortisone, but without the side effects. Cool, right?! Add a little black pepper and you increase the bioavailability of curcumin by a thousand fold!
Scroll down for Golden Milk recipe.
Peter Wilhelmsson – Näringsmedicinska uppslagsboken
6 1/2 tbsp turmeric powder
150 – 200 ml water
1/3 tsp ground black pepper
1 tsp turmeric paste
1 cup + 3 tbsp unsweetened plant milk (I use oat milk)
about 1/3 – 1/2 tsp ground cardamom
1/2 tsp liquid vanilla extract
1 tsp virgin coconut oil
1/2 tsp raw honey (or maple syrup/agave for a vegan option)
pinch of cayenne pepper
pinch of black pepper
1. Mix turmeric powder, 150 ml water and black pepper in a sauce pan. Cook on low heat while stirring. Add more water little by little if the paste gets too dry. It should cook for about 8 minutes, or until a thick paste forms. How runny or thick it is really doesn’t matter that much, but you want it to be concentrated and not all too watery.
Store in a glass jar in the fridge for up to 2 weeks.
2. Combine all ingredients for the Golden Milk except coconut oil and honey in a sauce pan. Carefully heat while stirring. Remember the measurement for ground cardamom depends on how fresh it is (ground cardamom quickly looses flavor). Add just a little to start with, and then more as you go along and taste. When the Golden Milk is steamy (but not boiling), pour into a cup and stir in a tsp of coconut oil and half a tsp of honey (or more if you like it sweeter). Drink immediately, but careful not to burn the tongue :)
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