Golden milk is a centuries-old medicinal drink from Ayurvedic medicine. It is perfect for the cold season because the ingredients have an anti-inflammatory effect and strengthen the immune system. The synergistic combination of turmeric, milk, ginger and black pepper is supported by both ancient knowledge and modern research. As a rule, the turmeric latte is used for colds, headaches and sore throats. The hot drink has become increasingly popular in recent years and is also offered in many cafés. The traditional Indian recipe is actually so simple that you can make golden milk at home.
What is golden milk?
Golden Milk or Haldi Doodh is atraditional IndianDrink prepared from cow's milk and turmeric. Turmeric is the spice that gives the golden color and has long been known as an effective remedy for many ailments. Most often, golden milk is used to treat gastrointestinal problems, colds and sore throats. But it also helps against depression.
Origin of the milk drink
While it is not known exactly how long golden milk has been consumed, its reputation as a healing agent in India predates its mainstream popularity. It has been used in Indian kitchens for centuries and is regularly consumed by children and adults.
Turmeric has been used in India for more than 4,000 years. Most of the world's turmeric production comes from India, and Indians themselves consume 80 percent of it. Turmeric is also grown in Asia and Central America.
Nutritional Information
A cup of golden milk, prepared with low-fat cow's milk and a pinch of turmeric, provides the following nutrients:
Calories: 130
Fat: 5 grams
Protein: 8 grams
Sodium: 125 milligrams
Sugar: 12 grams as lactose (a natural sugar found in milk and dairy products)
Carbohydrates: 12 grams
Health Benefits
Turmeric has long been studied for its health benefits. The spice is rich in onePolyphenol namens Curcumin, which is responsible for all positive influences on our health. Although most people believe that all of the health benefits of golden milk come from turmeric, milk also has some positive properties! Both cow's milk and turmeric have been independently and extensively studied for their roles in health. Together these two make a real power duo. Here are some of the proven benefits of golden milk:
1. Health Benefits of Turmeric
Turmeric (especially curcumin) is an excellent remedy for inflammation of various kinds. People with various chronic diseases - including arthritis, allergies and celiac disease, autoimmune diseases such as lupus, inflammatory bowel diseases such as Crohn's disease and ulcerative colitis - have chronic inflammation in the body that often increases Pain can result (as in rheumatoid arthritis).
One of the most important health benefits of curcumin lies in its ability to reduce inflammation in the body. A 2017 study concluded that turmeric extracts were able to reduce pain and inflammation in patients with osteoarthritis. The results were similar to ibuprofen. While turmeric cannot cure these conditions, it can help reduce inflammation and reduce pain.
Golden milk can also be a way to reduce the amount of germs in your mouth. New research examines the role of turmeric's anti-inflammatory and antimicrobial properties as it relates to dentistry. Turmeric could be a natural remedy for treating toothache, gum disease and bad breath.
A 2017 study by the Indian Society of Periodontology found that curcumin mouthwash reduced inflammation caused by gingivitis and was comparable to chlorhexidine mouthwash, the standard mouthwash treatment. Curcumin also had a positive effect on the number of bacteria in the mouth that can cause bad breath.
2. Milch
According to Ayurveda, cow's milk serves as a fat- and water-soluble medium for the active ingredients in herbs. It contains phospholipids that can help the body absorb turmeric more effectively.
According to a 2016 study, dairy products help you lose weight. Thanks to their high and very high-quality protein content, they promote a feeling of satiety.
However, if you have problems with lactose, you can use plant-based milk such as soy, oat, almond, cashew, rice or coconut milk.
3. Additional Health Benefits of Gold Milk
Golden Milk can be enjoyed at any time of the day, but also has the potential to become your favorite post-workout drink. Cow's milk offers the ideal combination of hydration, carbohydrates, protein, fat and minerals, perfect for regenerating the body after a strenuous workout. If you add the anti-inflammatory properties of turmeric, golden milk becomes an integral part of your daily routine.
A 2018 study looked at female athletes and found that cow's milkan effective recovery drinkis because it reduces muscle loss after sprinting and jumping. And a study published in 2017 suggests that turmeric can relieve muscle soreness. This is most likely due to their ability to fight inflammation.
How do you prepare golden milk yourself?
The traditional Ayurvedic gold milk is very easy to make yourself. It can also be drunk warm or cold. If serving warm, warm the milk to a drinkable temperature (do not allow it to boil) and then add a teaspoon of turmeric. The drink is then sweetened with honey. Occasionally, some people add a small amount of ghee (half a teaspoon) to soothe a cold sore throat.
And since most of the turmeric is not absorbed by the body, adding black pepper is recommended. According to a study from 2017, the body's ability to absorb turmeric is improved by up to 2,000 percent.
To improve the flavor or simply to give a new twist to the traditional recipe, other spices can be added, such as: B. the following:
Cinnamon
Ground ginger
Coconut oil or linseed oil instead of ghee
cardamom
Cayenne pepper
Indian recipe
2 cups cow's milk or almond milk
1 teaspoon turmeric powder (or 1.5 cm fresh turmeric root)
1 teaspoon ground ginger (or 1.5 cm fresh ginger)
1 tsp Coconut beer
a pinch of black pepper
1 TL Honig (optional)
Preparation:
1. Place 2 cups cow or almond milk in a small saucepan over medium heat.
2. Then add the spices:
1 teaspoon turmeric powder (or 1.5 cm fresh turmeric root, thinly sliced or diced)
1 teaspoon ginger powder (or 1.5 cm fresh ginger thinly sliced or diced)
A pinch of black pepper
3. Stir well (especially if you are using the dried spices).
4. Place the pan on the hob and heat until the liquid begins to boil - small bubbles form on the sides of the pot. Stir occasionally to better distribute the heat. Let the whole thing heat up for another minute or two. The milk must not boil!
5. Remove from the heat, put the lid on and let the golden milk mixture rest for about ten minutes. (If using fresh ingredients, strain the golden milk.)
6. Sweeten with honey and serve warm!
If you think a whole cup, even warm and flavorful, is a bit heavy on your stomach, use half milk and half water.
If your turmeric latte is too bitter, you may not have simmered it long enough. If you use turmeric powder, it will be far less bitter.
Side effects
Good news! There are no known side effects from regular consumption of golden milk. Turmeric is classified as an herb and is generally considered safe to consume. If you suffer from lactose intolerance, you should choose a plant-based milk alternative.
If you drink large amounts of Goldmilk (several cups per day), it may be worth telling your doctor. If you are taking blood thinning medications, large amounts of turmeric can interfere with their effectiveness. The amount of turmeric used to prepare the milk drink is very small and the chances of excessive consumption of this spice are rare. So you can enjoy the golden milk as often as it suits your balanced nutritional program.
The drink with orange juice – the perfect morning smoothie
Give your immune system a delicious, anti-inflammatory boost with this turmeric orange juice smoothie. Much healthier, easier to digest and also vegan! You don't even need a juicer for this recipe - just put everything in a blender and puree until smooth. The anti-inflammatory kick comes from the combination of cinnamon, turmeric and a pinch of pepper. With the oranges you get an additional immunity boost with lots of vitamin C! This turmeric orange juice smoothie is great for breakfast.
Ingredients for 2 servings:
3 oranges, peeled + quartered
1 cup unsweetened almond milk
1 TL Vanilleextrakt
½ tsp cinnamon
½ TL Turmeric
1 pinch of black pepper
preparation:
Place all ingredients in a blender and puree until smooth, then pour the smoothie into a glass and serve.
