We try the health world's latest trend: golden milk

The Social
There's a new trend taking over the health and wellness world that you might not have heard of: Golden Milk. The drink is being endorsed by health bloggers everywhere, and for good reason.

Golden Milk, also known as turmeric milk, has been used for centuries in India's Ayurvedic medicine because it has a lot of benefits. Some of those benefits include:
  • Soothes the nervous system which helps with getting a good night's sleep
  • Helps with digestion
  • Detoxifies the liver
  • Contains anti-inflammatory purposes
  • Supports healthy cholesterol levels
  • Helps control blood sugar levels

Traditionally Golden Milk is consumed as a hot drink, but our go-to nutritionist, Melissa Ramos, has a few different ideas on how to consume and add it to your day-to-day life.


Traditional Golden Milk

WHAT YOU NEED
  • 1 tsp turmeric
  • 1/2 tsp cinnamon
  • 1/2 tsp dried ginger
  • Black pepper
  • 1 cup coconut milk
  • Raw honey to taste
  • 2 tsp coconut oil
  • Pinch sea salt

WHAT YOU DO
  1. Add all ingredients to a pot, heat over the stove on medium heat. Once it bubbles up, remove from heat and either in a blender or with a hand blender, blend it up until frothy and then serve.


Iced Golden Milk Coffee

WHAT YOU NEED
  • 1 cup coconut milk
  • 1 tsp raw honey
  • 1 tsp turmeric
  • 1/4 tsp organic vanilla extract
  • 1/8 tsp cardamom
  • Fresh black pepper
  • 1/2 cup cold brew coffee
  • 1 tbsp MCT oil

WHAT YOU DO
  1. Add all ingredients to a blender, blend on high and then add to a glass with ice and sprinkle spices on top to finish.


Golden Milk Overnight Oats

WHAT YOU NEED
  • 1 tsp turmeric
  • 1/2 tsp cinnamon
  • 1/4 tsp dried ginger
  • 1/4 tsp cardamom powder
  • 1 tbsp raw honey
  • 2 cups coconut milk
  • 1 tbsp MCT oil
  • 1 tsp organic vanilla extract
  • Black pepper
  • Pinch sea salt
  • 1 1/3 cups rolled gluten-free oats
  • 1 tbsp whole white chia seeds
  • 3 tbsp hemp hearts
  • Fruit toppings of your choice

WHAT YOU DO
  1. Combine everything in a pot over medium heat until it begins to boil. Remove from stove and blend with a hand blender. 
  2. Add oats to a jar and then pour golden milk mixture and shake to combine. Let sit to cool and then screw on lid when it has cooled. Shake one several more times then add it to fridge and chill overnight. The next morning add fruit to top, sprinkle a bit more sea salt and drizzle honey to finish. Serve.


Golden Milk Paste

WHAT YOU NEED
  • 1/2 cup turmeric powder
  • 1 tsp dried ginger
  • 1/2 tsp cinnamon powder
  • 1/2 tsp cardamom powder
  • 2 cups filtered water 
  • 1/2 cup coconut oil (or ghee - aka clarified butter)
  • 1/3 cup raw honey
  • Several good pinches sea salt
  • Black pepper (roughly 1/2 tsp)

WHAT YOU DO
  1. Combine ginger, cardamom, cinnamon, black pepper and sea salt in a bowl and set aside.
  2. Combine turmeric with water, stirring and bring it to a simmer. Add other spices, continuing to stir, until mixture has become a thick paste.
  3. Remove from heat and add in fat. Stir until smooth.
  4. Add honey and pour into a jar. Let cool and then add lid. Mix to prevent separation and this can stay in your fridge for 2-3 weeks.
  5. With any Golden Milk you can chose to add coconut oil or ghee. Coconut oil is a wonderful fat that gets burned quickly by our liver and used as energy rather than being stored in the body as fat. Ghee helps to pull nutrients into cells because it acts as a carrier for nutrients enhancing their medicinal action.
  6. If you want to use this paste for savoury dishes, feel free to omit the honey. Then simply add in a couple teaspoons to one tablespoon to the dish of your choice.


Golden Milk Coconut Curry Soup

WHAT YOU NEED
  • 1 tbsp ghee or organic unsalted butter
  • 1 onion, chopped
  • 3 cloves garlic, smashed
  • 1 knob of ginger, peeled and grated
  • 1 tbsp red curry paste
  • 1 tbsp golden milk paste
  • 1 teaspoon sea salt
  • 2 tbsp coconut sugar
  • 12 sweet potatoes
  • 2 14-ounce cans coconut milk
  • 3 cups vegetable broth
  • Any fresh veggie toppings 

WHAT YOU DO
  1. Heat the oil in a large pot over medium heat. Add the onion, garlic, and ginger, and stir fry for a few minutes until fragrant. Don't let the garlic burn or brown. Add the curry and golden milk paste, turmeric, salt, and sugar. Stir fry for another few minutes. Add the sweet potatoes, coconut milk, and broth. Simmer until the potatoes are soft.
  2. Allow to cool slightly then transfer to a blender and puree until smooth and silky. The soup should be rich and thick so that it coats the back of a spoon. Add in more water or broth to thin out the soup as needed.
  3. Top each serving of soup with fresh veggie toppings and crispy caramelized tofu and enjoy your luscious salad-meets-soup combo.
  4. Top with green onions, cilantro, basil, purple cabbage, spiralized carrots, diced red bell peppers, mushrooms and bean sprouts.

Chocolate-Drizzled Golden Milk Fat Bombs 

WHAT YOU NEED
  • 1/2 cup coconut oil 
  • 4 tbsp organic unsalted butter 
  • 1/4 cup turmeric powder
  • 2 tsp cinnamon
  • 2 tsp dried ginger
  • 2 tsp quercetin powder 
  • Finely ground pepper
  • Raw honey to sweeten

Chocolate drizzle

WHAT YOU NEED
  • 3 tbsp coconut oil
  • 1 tbsp cacao powder
  • Honey to sweeten
  • Sea salt

WHAT YOU DO
  1. Combine all ingredients for fat bomb (minus the chocolate drizzle) and roll into balls. Place in the freezer on a parchment-lined baking sheet. 
  2. Next in a pot over low heat, add all ingredients of chocolate drizzle instructions. Once coconut oil is melted, take off the stove and make sure everything is thoroughly mixed. 
  3. Take out fat bombs now from freezer. Dunk each fat bombs "bottom" into chocolate drizzle and place back on sheet. Then top each one with a drizzle and set back into freezer to set. 
  4. Eat and enjoy.

For more from Melissa Ramos, visit her website www.sexyfoodtherapy.com
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