Golden Milk Recipe

Dr. Bahareh Moshtagh, ND

Vegan, Gluten free

This Golden Mylk Recipe is a great way to add medicinal value to your daily routine that is caffeine free.

 

Benefits of Golden Mylk:

 

Golden Milk consist of turmeric and other spices that help to decrease inflammation primarily in the gastrointestinal tract. At high doses, it may even help decreases inflammation in joints which can relieve pain caused by osteoarthritis and rheumatoid arthritis. It is also beneficial for people with Chron's disease or diverticulitis.

As a medical professional, I teach people that if they desire the benefits of turmeric, or better yet its constituent curcumin, they need to consume much larger amounts of high quality turmeric to get the benefits at the central nervous system. There are a few supplements I recommend dependent on what I am trying to accomplish but I use this turmeric mylk recipe as my treat while maintaining a balanced healthy lifestyle.

 

This recipe includes black pepper and fat from ghee (you can also add coconut oil to go completely vegan) to optimize nutrient absorption from all the spices listed. Many of these nutrients are fat soluble and are better absorbed and assimilated by our bodies when there is fat present as well.

 

When it comes to chai and golden mylk I like to make an herbal powder in my pantry that I can use at any time. I like to incorporate as many herbs as I can in every drink I have daily to get the most health benefits possible. If you struggle on where to buy herbs, I recommend ordering online if you can't find a local herbal apothecary in your city. Always buy quality organic herbs. The beneficial oils in herbs start to diminish or go rancid with time so its best to buy fresh and whole, grind them yourself and use within 6 months.

You can use this recipe to make a dry powder and add wet ingredients at the time you want to enjoy a cup of golden mylk. You can also make a big batch of the golden mylk and keep it in the fridge for the week. Note the mylk is non-dairy, you can use dairy milk if you prefer.

Below ingredients make 2-3 cups of golden mylk.

 

Fresh ingredients:

  • 2 cups of your choice of milk, unsweetened

  • 1/2 tsp freshly grated ginger

  • 1 teaspoons grass-fed ghee

  • Few drops of vanilla extract

  • Honey to taste

Dry ingredients:

  • 1/8 tsp grated nutmeg

  • 1/2 tsp crushed cardamom seeds

  • 1/2-1 tsp cinnamon powder

  • 1/4 tsp black peppercorn

  • 1-1.5 tablespoons dried turmeric powder

  • 1/2 tsp crushed all spice

  • 2 petals of anise

  • 2 clove buds

 

 

Instructions:

  1. Blend dry ingredients in a blender (i.e. NutriBullet or spice blender). If you would like to store a larger amount for the week multiply amounts by 3.

  2. Bring mylk and ghee to a simmer on medium heat in a saucepan. Once heated, add freshly grated ginger and dry spices. 

  3. Cover saucepan and turn off oven. Allow saucepan to sit for 10-15 minutes.

  4. When ready to drink, add honey and vanilla extract.
     

Note:

  • I prefer freshly grated ginger but to make things easier you can find dry ginger root to add to your dry ingredients.

  • The methods outlined in instructions are essential for preserving the oils in the spice, not overcooking the spices. Note vanilla extract and honey are delicate in their nutrients and should be added off heat to avoid breaking down enzymes and oxidizing flavors.

  • I usually add some boiling water to nut milks that are too thick.

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