Turmeric has been famous as a powerful anti-inflammatory herb for at least 3 millennia in Chinese and Indian healing systems. It has recently surfaced again in natural healing discussions and research. There are loads of proven health benefits in this herb and it's efficacy is even greater when combined with a couple of other ingredients.
The following trifecta of ingredients create a powerhouse concoction that will have a more powerful effect than taking any of them on their own. The components to this Ayurvedic recipe that work synergistically to create the best results are:
- Curcumin - in turmeric
- Piperine - in black pepper
- Good Lipid - in coconut oil
Curcumin is the constituent in turmeric that contains all the health benefits - particularly anti-inflammatory properties. And it's widely known that inflammation is at the root of most bodily dysfunction and illness. The following recipe's ingredients also act as antioxidants, thereby reducing the likeliness of inflammatory conditions wreaking havoc in the body.
Loads of research has been done on the many ways this substance supports the body's health. Some of the most commonly known benefits of turmeric are for treating the following conditions:
- Inflammation
- Osteoarthritis
- Muscle and joint pain
- Cardiovascular conditions
- Treating and preventing cancer
This is a great article on increasing the bioavailability of curcumin - the active ingredient in turmeric. Have a read if you are interested in the science behind it all.
Okay, let's get started!
Step 1: Make Turmeric Paste:
Turmeric paste will keep in the fridge for 2 weeks.
- 1/4 cup of turmeric powder
- 1/2 teaspoon of ground black pepper
- 1/2 cup of filtered water
Directions:
Mix all ingredients in a small a small sauce pan. Turn the heat to medium and stir constantly for about 5-8 minutes and the the mixture becomes a thick paste. Use a spoon or whisk you don't mind being stained bright yellow; aside form it's health benefits, turmeric is a known natural dye. This boiling step is a fast process so don’t walk away from the pan. You may need to add a tad more water if the paste becomes thick too quickly. Boiling* the herbs is an important process, making the medicinal properties of the turmeric and pepper bioavailable, so don't skimp on the time of this step.
Let this mixture cool and then keep it in a small glass jar in the fridge for up to two weeks. This paste can also be used in other cooking concoctions. Try it in scrambled eggs or add some to curries and soups.
Step 2: Make Golden Milk
- 1 cup of 2% milk (almond, soy, hemp or coconut are also good options)
- 1 teaspoon coconut oil (optional, add if using a milk substitute that has little to no fats)
- 1 teaspoon of turmeric paste
- Unpasteurized raw honey to taste
Directions:
Combine all the ingredients, except honey** in a saucepan. Turn the heat to medium. While heating make sure to stir constantly and do not allow the mixture to boil. Add honey to taste.
Dosage:
Start by drinking 1 cup of Golden Milk once or twice a day. You should feel the results - less pain and stagnation - within 3 to 4 days.
Footnotes:
* Boiling a root to extract it's medicinal properties is called making a decoction. This process makes the herb's constituents soluble in the boiling water. FYI: I feel somewhat entitled to claim knowledge on this topic because before I was a massage therapist and life coach, I obtained a Chartered Herbalist Diploma from Dominion Herbal College back in 2004. This was during the hippy days of my past life when I lived closely with the earth on a small gulf island in the coast of British Columbia.
** Try to seek sources of local unpasteurized honey and be sure to never boil it! The antibacterial, anti-inflammatory, and other magical qualities that are naturally inherent in honey are lost when heated. Don't un-do all the hard work the bees have done for you.
Happy concocting!
~ Dana
