Golden Milk and Golden Paste account for some of the highest searches on Google and for good reason, too! It is one of the most well-known health drinks on earth because it has some of the highest anti-inflammatory effects to help with easing joint pain, arthritis, reducing the risk of heart disease, cancer, and even delaying degenerative brain disorders such as Alzheimer’s because it increases the growth of new neurons, supports brain function and improves memory. The milk can also prevent cell damage, repair muscles, improve mood and sleep, lower blood sugar levels and boost the immune system, thus preventing colds, coughs, congestion and flu, and is used regularly in India (where it originates) as an anti-aging tonic for improving the elasticity of skin and reducing fine lines and wrinkles.
At the Heart of Golden Milk
Why this drink is called Golden Milk is because it is bright yellow in colour and what’s giving this milk its signature golden hue is turmeric (kunyit), a well-known spice and medicinal herb used in a lot Malaysian cooking. In fact, Golden Milk is sometimes called turmeric milk, and at the heart of turmeric is cucurmin ─ its most active antioxidant, anti-inflammatory compound responsible for all the health benefits mentioned above.
The Root of Golden Milk
Golden Milk has its roots in ancient Ayurvedic medicine where it is called Haldi Ka Doodh. Haldi means turmeric and Doodh means milk and this is the remedy that has been used through the ages to balance all the doshas (disturbances) in the body as it purges toxins, strengthens digestion and keeps the nervous system healthy.
Does it sound like a miracle drink? Perhaps. Certainly, regular consumption can help you reap all the benefits. Even children can drink it. In fact, according to Dr Partap Chauhan, a famous author, public speaker, TV personality and Ayurvedacharya (practitioner of Ayurveda) in India, giving children a cup of Golden Milk everyday will ensure your child will not become ill regularly.
“Turmeric is anti-inflammatory and anti-allergic, which is why it is great for asthmatic children. Boil a cup of milk with 1 teaspoon of turmeric in it and give it to your child once a day. It will remove mucus and relieve chest congestion, allowing the child to breathe easy,” he writes in his article in the Indian Express.
The Taste of Golden Milk
Now that you know a bit more about the workings and history of Golden Milk, you might want to ask—what does it taste like?
Traditionally, this milk has been made with full fat cow’s milk although nowadays you can choose to make it with coconut milk, almond milk or even soy milk, should you prefer to go vegan. Golden Milk is a full-bodied, earthy, slightly bitter yet sweet (if you prefer to add honey or sugar), rich, light and comforting drink suitable for any time of the day, but especially at night when you’re looking forward to a restful sleep.
Best of all, it costs very little to make and almost no time at all to whip up, especially when you have pre-prepared your turmeric paste or Golden Paste to stir into your milk.
We are going to show you how you can make both.
How to Make Golden Paste
The most convenient way of making Golden Milk is to stir a pre-prepared paste from the jar you have made into your milk. This Golden Paste can also be used to add to rice to make turmeric rice or stirred into soups, curries, gravies and sauces to add a deeper flavour.
(If you have a pet such as a dog, you can also incorporate ¼ teaspoon of Golden Paste into its daily diet as a health supplement. Many pet owners will vouch for the health and longevity seen in the pets given Golden Paste).
Golden Paste is very easy to make. You make a jar of it, keep it in the fridge and stir it into your meals or beverage any time you want. Your jar of Golden Paste will last two to three weeks in the fridge or you can freeze the excess in the freezer and it will last up to three months that way.
Recipe for Golden Paste ─ the Base for Golden Milk
Ingredients
- ½ cup (125 ml/60g) turmeric (kunyit) powder
- 1 cup water (250 ml) plus extra water in reserve, if needed
- 1/3 cup (70 ml) coconut oil (use raw, unrefined, cold-pressed) or linseed, flaxseed or olive oil (use virgin/extra virgin) or ghee. The oil is to increase the absorption of curcumin.
- 2 to 3 teaspoons of freshly ground black pepper.
Note 1: It is important to add freshly-ground black pepper into the turmeric to aid the absorption of turmeric into the body. Here is research that says ingesting turmeric/curcumin by itself does not lead to the associated health benefits due to its poor absorption, rapid metabolism, and rapid elimination. There are several components that can increase bioavailability. Adding Piperine, the major active component of black pepper, has been shown to increase bioavailability of turmeric by 2000%.
The pepper must be freshly ground as store-bought ground pepper has its pepperine—the active compound—exposed to oxidation. Degradation from air and light will render the pepperine devoid of its power. When you freshly grind the peppercorns, you then open up the sealed un-oxidised centre and all its benefits for your body’s absorption.
- 1 tablespoon powdered Ceylon cinnamon. (Try not to use the cheaper and more widely-available Cassia cinnamon as it contains high amounts of a compound called coumarin, which may harm your liver). You can also omit cinnamon altogether if you prefer not to use it.
- 1 tablespoon ginger powder (optional)
Method
1.Pour the water into a pot and pour in the turmeric. Mix them together with a fork or a whisk.
2.Turn on the heat, bring the paste to a boil, then lower heat and simmer as you continue stirring and mixing.
3.Keep stirring and whisking until the paste thickens and becomes volumous.
4.This should take approximately 7 to 8 minutes. Watch the clock. You may also need to add more water as the paste thickens.
5.After you turn off the fire and the paste has cooled a little, add in the ground pepper (and the cinnamon and ginger powder if using). The Ceylon cinnamon gives your Golden Paste the extra oomph.
Note 2: Ceylon Cinnamon has numerous health benefits as it contains a compound called cinnamaldehyde, which is known to be a powerful anti-oxidant, anti-microbial and a fungicide. It can stop or inhibit the growth of bacteria so is good for oral health and can fight against gum disease.
6.Stir in the oil or ghee and mix well.
Note 3: In using all the available oils mentioned, I have noticed that using ghee produces the best consistency for the Golden Paste. The end result is a fluffier, bouncier paste that doesn’t clump into hard lumps even when it has come out of the freezer.
7.When the paste has completely cooled down, scoop it into glass jars. You can use your old jam jars for this. Store what you want to use immediately in the fridge and the rest in the freezer. Alternatively, you can store it in silicon ice cube trays so that you can just take out a cube whenever you want to consume it.
How to Make Golden Milk from Golden Paste
Method
A. The original recipe calls for cow’s milk. If you can still get fresh cow’s milk from the Indian stores, make Golden Milk with fresh cow’s milk! Do remember, please, to boil the milk first.
B. However you can use any other milk, such as soy milk, almond milk, oat milk, rice milk if you are lactose-intolerant, vegan or if you simply don’t like milk.
C. For one of the richest, smoothest, and most exotic-tasting Golden Milk, use coconut milk. You can buy the coconut milk fresh, packaged in cartons or powdered from any supermarket. Since we use santan a lot in our cooking, coconut milk is widely available in many forms.
D. In a pot, pour in a cup or mug of your favourite milk and heat it.
E. Stir in a teaspoon of Golden Paste. The amount you wish to put in is up to you.
F. Add sugar, honey, stevia or any sweetener of your choice to taste. Or you can drink it without sugar. The choice is yours.
G. Now sit back and enjoy the warmth of a cup-full of golden health!
*All images by Helena Hon
For more exciting, simple-to-make recipes for the whole family, always refer to Motherhood.com.my.