Turmeric Milk

​If you’ve never heard of Turmeric Milk, you’re in for a treat.  This drink is not only comforting, relaxing, and soothing at night, but extremely nutritious. Turmeric is packed full of nutrients especially antioxidants and anti-inflammatory compounds. Another benefit, it tastes delicious! Turmeric has a warm, slightly spicy, bold, and earthy flavor and when mixed with a hint of sweetness makes this the new night cap beverage (without the alcohol).

A lot of us in the Western world grew up being  told to drink warm milk before bedtime because it’ll help us sleep. The theory behind that originated due to the tyrptophan content in milk (same with the christmas dinner / turkey theory, which I'd like to point out is completely false - it’s simply because we eat way too much and our energy rushes to our digestive tracts to digest that load of food, not because of some amino acid- end rant). Honestly, I can’t show any research that supports this theory (instead this one says different), but we’ll go ahead and chalk it up as it’s simply comforting. Anything warm in the evening hours provides soothing effects on our digestion and almost instantaneously relaxes us.

Most traditional recipes will use whole cows milk, but I choose an alternative that’s more friendly to our digestion, especially those suffering from digestive issues or intolerances to dairy. Traditionally Turmeric Milk comes from many Ayurvedic practices and medicine in Indian cultures. Turmeric is nothing new to Eastern cultures, in fact it’s been known as a “healing spice” used to help anything from sore throats, colds, flus, stomach aches to wound healing, abrasions/skin issues due to it’s antibacterial and antimicrobial properties.

Turmeric milk is not only high in antioxidants, anti inflammatory compounds, healthy fats (especially when using coconut milk), but also manganese and iron (found in turmeric). In traditional recipes, which include peppercorns, actually enhances the absorption of curcumin (the main component found in turmeric) in our bodies. The ingredients in this recipe actually work in a synergistic fashion, which is fascinating! I love using turmeric in curry dishes, a spice used in Soup, Dahl, Curry dishes,  dressings, sauces, and a dash in my anti-inflammatory smoothie shake for added health benefits. All of these recipes are incredibly delicious and embrace the flavor and health benefits of turmeric without it being too bold or unpleasant. Many of my clients who I have incorporate Turmeric Milk into their plan, start out by adding more honey or maple syrup to sweeten and find themselves gradually decreasing it overtime!

My favourite way to make this is when I’m unwinding for the day, put on some relaxing music, cozy slippers, and simmer a pot of this on the stove letting all the flavor of turmeric, peppercorns, cinnamon, ginger, and coconut milk or almond milk marry together beautifully. Actually, the longer you simmer this over low-medium heat, the stronger and more intense the flavor is, which I prefer. Even if you’re on the go and want to enjoy this, you can still reap the benefits by just adding about 1/2 teaspoon ground turmeric, a dash of cinnamon, and sea salt into some almond milk, shake it up and go! But I promise, the experience of making this over the stove and enjoying it warm is one to be experienced first.

THE must try inflammatory fighting elixir, Turmeric Milk by dietitian McKel @nutrstrippedCLICK TO TWEET

TURMERIC MILK
A classic comforting warm and boldly spiced turmeric milk with a hint of sweetness.
Author: Emma Olliff Nutrition, DipNT
Recipe type: beverage
Serves: 2

INGREDIENTS

• 2 cups of homemade or shop bought unsweetened almond milk
• 1 tablespoon raw honey, optional
• 1 tablespoon coconut oil, optional
• 1 teaspoon ground turmeric
• 1 cinnamon stick or 1 teaspoon ground cinnamon
• small pinch of black pepper and grated ginger (fresh is best)

 
INSTRUCTIONS

1. Simply pour all ingredients into a small saucepan and bring to a light boil, whisk to combine ingredients. Reduce heat to low and simmer for up to 20-30 minutes.
2. Strain the milk if you have large pieces of ginger, cinnamon, peppercorns, etc. To serve, add honey or a dash of cinnamon.
3. Enjoy warm is best!

NOTES
* You may use whatever milk you prefer: I recommend coconut or almond milk.
LOWER SUGAR // use stevia to sweeten
 
VARIATIONS

• Add 2-3 whole cardamom pods while boiling
• Add 2-3 whole black peppercorns
• Add 2 tablespoons coconut oil
• Add more honey or maple syrup to sweeten
• Add vanilla extract to taste