Golden Milk

From the Kitchen of Jesse Haas, CNS, LN

We've touted the benefits of turmeric in the past. It's still true: this spice is the bomb! As a folk remedy turmeric was used to treat many, many maladies - everything from measles to gum disease, indigestion to the flu. Researchers have recently become quite interested in this yellow spice, so there is good evidence that at lease some of these folk remedies have clout. Here are a few highlights of how cooking with turmeric can improve your health:

• Turmeric prevents and kills cancer
• Soothes digestive problems, including gastric reflux
• Relieves headaches, joint and muscle pain and inflammation
• Improves circulation by stimulating blood flow
• Protects the liver and supports detoxification
• Helps type II diabetics become more sensitive to insulin and better at metabolizing sugar
• Used topically as a facial mask, turmeric can clear breakouts and acne

And the list goes on...

Here are some simple ways to get more turmeric in your life:

• Add it to everything you cook: soups, stews, beans, casseroles... A tablespoon in the pot will change the color but not the flavor.
• Eat curry! Pick up an Indian cookbook and plug a curry into your weekly menu. I love our local chef, Raghavan Iyer's cookbooks.
• Modify your bedtime cup of warm milk! Try this recipe for Golden Milk, a deliciously, anti-inflammatory beverage.

Golden Milk
Click here for a printable PDF
Ingredients:

• 8 oz milk of your choice (cow, goat, almond, non-GMO soy, coconut)
• 1 teaspoon turmeric
• 1/2 teaspoon coconut oil (the fat increases absorption of turmeric's active compound curcumin)
• honey, to taste (optional)

Directions:

1. Heat milk and turmeric in a small saucepan over medium-low heat.
2. Sweeten with honey, if desired.
3. Drink immediately.

Bonus Options

• Add a pinch of cinnamon and/or black pepper. Cinnamon helps balance blood sugar and black pepper increases the absorption of both spices.

References:
Healing Spices by Bharat Aggarwal, PhD

If you don't already have turmeric in your spice cabinet, you can find it in many forms from our favorite provider of herbs and spices, Mountain Rose Herbs! (Just click HERE)

Special credit to our Holistic Diabetes Group for bringing this recipe to my attention!

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Jesse Haas, CNS, LN is a licensed functional nutritionist and certified health coach. She was a founding partner of Wellness Minneapolis and was an active practitioner with the clinic from 2014-2022. To connect with her regarding functional nutrition and health coaching services, please follow this link.