HEALTHY + HEALING GOLDEN MILK
TWO WAYS // TWO 5 MINUTE RECIPES
“Digging for gold” appears to be the theme of my winter 2017. I left my home in Hawai’i for a few weeks to chase the changing fall leafs on the mainland and spend the holidays with my beautiful family. Before embarking on my mainland voyage, I enjoyed as many golden-hour sunset sessions at my favorite beach down the road and soaked my skin in as much sunshine as possible to maintain any trace of golden beach glow before my long distance travels. Since flying to the chilly east coast, I have taken time each day to enjoy a warm and grounding beverage before breakfast. This simple, healing anti-inflammatory milk is my absolute favorite.
Golden Milk (or Golden “Mylk” for the plant-based peeps) is a creamy, comforting, dairy-free, slightly spicy, slightly sweet, spiced hot milk drink that’s filled to the brim with nutrients and minerals. This is the perfect caffeine-free coffee or tea alternative to begin your day with an adrenal gland boost. It is also a delicious winter time afternoon pick-me-up when you’re in need of something rich or sweet.
For those of you lucky enough to enjoy your holiday season in the tropics, I've made sure to include my favorite golden smoothie recipe. It is one of my favorite summer time favorites and is the perefect meal to bring with you on your next beach or out door adventure.
Before we dive into these recipes, there are a few tricks of the turmeric elixir trade I’d like to share with you. Most golden milk recipes call for a plant based oil to emulsify and thicken the drink. Although this add-in isn’t necessary, when incorporated properly, it can add a touch of healthy fat and make the turmeric more available for our bodies to absorb (as it is fat soluble.) I’d reccomend a high quality, extra virgin or un-refined coconut oil. You may notice down below that there is an ingredient you may not expect in your delicious, morning beverage. (Hint: It’s black pepper.)
Although it may appear to be the odd ball out in this recipe, black pepper is a crucial addition when enjoying turmeric. Just a pinch of black pepper makes the curcumin in turmeric more bioavailable. You’ll barely taste the pepper at all, and trust me when I tell you the health benefit is worth the crack (or two) on top. Lastly, as for sweeteners, my favorite source of non-processed sugar in nature comes from dried medjool dates. You can purchase them at most grocery stores or health food shops. They sort've look like giant raisins. If you’re unable to find dates, you can easily substitute them for maple syrup. But honestly, you should really keep an eye out, because they are easily one of my favorite foods.
HEALTH BENEFITS (AND WHAT IS CURCUMIN?)
Two teaspoons of turmeric offers 16 calories, 17% daily manganese and 10% daily iron. It is a great source of vitamin B6, dietary fiber, and potassium.
Curcumin is the main active ingredient in turmeric and contains powerful anti-oxidant properties. Curcumin fights inflammation in the body on a molecular level. Did you know that chronic, low-level inflammation is believed to play a role in the development/progression of heart disease, cancer, metabolic syndrome, Alzheimer’s and various other degenerative conditions?
Not only does Curcumin act as an antioxidant in the body, it also neutralizes free-radicals and boosts the activity of your body’s own antioxidant enzymes, which further increasing your antioxidant strength.
Okay, now onto the sweet stuff. Lets get golden.
GOLDEN MILK RECIPE
SERVED HOT // SERVES ONE
• 1 cup coconut milk (Made fresh, canned or store bought)
• 1 cup unsweetened plain almond milk (Made fresh or store bought)
• 1 1/2 tsp ground turmeric (can be fresh or powdered - both taste amazing!)
• 1/4 tsp ground ginger (fresh or powdered!)
• 1/4 tsp ground cinnamon
• 2 Pitted Dates (or 1 Tbsp. Pure Maple Syrup)
• Pinch ground black pepper
• Optional * 1 Tbsp (15 g) coconut oil
1. Blend all ingredients in a high speed blender until smooth (to ensure no date, fresh turmeric, or ginger chunks remain in tact.) If you are substituting maple syrup for dates, or powdered Turmeric or ginger for fresh, you will not need to blend.
2. Pour mixture into a small sauce pan on the stove top to warm. Whisk to combine all ingredients and slowly warm over medium heat. Make sure to not boil your golden milk, just heat it slowly while whisking for 3-4 minutes until frothy and smooth.
3. Turn off heat and serve immediately.
4. Golden milk is enjoyed best when hot and fresh. Leftovers can be kept in the refrigerator in a covered container for 3-4 days. Reheat on the stovetop until hot when you plan to sip on some sweetness next.
GOLDEN MILK SMOOTHIE
SERVED COLD // SERVES ONE
1 Large or 2 Small Frozen Bananas
1 cup coconut milk (Made fresh, canned or store bought)
1 cup unsweetened plain almond milk (Made fresh or store bought)
1 1/2 tsp ground turmeric (can be fresh or powdered - both taste amazing!)
1/4 tsp ground ginger (fresh or powdered!)
1/4 tsp ground cinnamon
2 Pitted Dates (or 1 Tbsp. Pure Maple Syrup)
Pinch ground black pepper
1 Serving Garden of Life Vanilla Chai Protein Powder
The night before your golden breakfast, make sure to remove all peels from your ripe bananas and chop them up into small-ish chunks before popping them in a ziploc bag or tupperware container. Store them in the freezer overnight. In the morning, combine all ingredients in a high speed blender and blend until smooth. Make sure you removed the pits from the dates. Then double check again. Add in Ice or additional plant milk if you desire. Serve cold in a tall glass with a re-useable straw. Cheers!
My Favorite Raw Organic Protein Powders
Garden of Life Raw Organic Protein is a Certified Organic, Non-GMO Project Verified RAW Vegan Protein powder made with 13 Raw sprouted proteins delivering 22 grams of protein.
Featuring 22 Raw and organic sprouts, Raw Organic Protein is an excellent source of complete protein—providing 22 grams and 44% of the Daily Value—including all essential amino acids. Raw Organic Protein contains RAW Food-Created fat-soluble vitamins A, D, E and K and supports digestive health and function with live probiotics and protein-digesting enzymes. Raw matters because heat can denature proteins, reducing their availability to your body. Garden of Life’s Certified Organic plant proteins are different—always gently produced at low temperatures, without any added fillers or carriers, preserving their complete amino acid integrity and whole-food, Certified Organic, Non-GMO goodness.
Cheers! Enjoy a healthy and healing holiday season.