Recipe: Soothing Spice-Infused Golden Milk

Golden milk's, well, "golden" comes from a spice that you likely know, but may have never appreciated--turmeric. This bright yellow spice comes from a plant in the ginger family, is native to Southeast Asia and is grown commercially in that region, primarily in India.

While this spice is used for cooking phenomenal dishes, it has also been used in various forms of traditional medicine for centuries. Why? Research shows that this culinary ingredient has strong antibacterial, anti-inflammatory, and anticancer properties. It has also been shown to improve wound healing, psoriasis, and skin cancer, and there is evidence that its anti-inflammatory properties could be helpful in any inflammatory skin disease. (links to relevant articles below recipe.)

This recipe also features two other spice powerhouses--ginger and cinnamon. Both join turmeric on the list of spices which researchers continue to explore for all kinds of health benefits. For instance, VA researchers joined others in a study which led them to believe ginger particles could help with Crohn's disease and ulcerative colitis, the two main forms of inflammatory bowel disease. The scientists also believe the ginger particles could  help fight cancer linked to colitis.

And what about cinnamon? While research results have had some variance, it has long been considered a beneficial spice that significantly reduces fasting blood sugar for diabetes. 

Enough of the health talk--here's the Golden Milk recipe 

Prep: 5 minutes | Cook: 5 minutes | Total: 10 minutes 
Yield: 1 serving | Serving Size: 1 cup 
Note: downloadable version of recipe available here

Ingredients 

• 1 cup lowfat (1%) milk 
• ¼ teaspoon ground cinnamon 
• ¼ teaspoon ground ginger
• ¼ teaspoon ground turmeric 
• 2 teaspoons sugar-based sweetener (e.g. sugar, honey, maple syrup) 

Directions 

1. In a microwave-safe mug or a small saucepan, add the milk, cinnamon, ginger, turmeric, and sweetener. Stir to combine. 

2. Microwave in the mug on high power (default setting) or simmer in the saucepan on the stovetop over medium heat until warmed and the flavors have infused, about 2-3 minutes in the microwave or 7-10 minutes on the stovetop. 

3. Serve warm, or chill in the refrigerator and serve cold. 

Recipe Notes 

• Another milk or plant-based milk alternative (e.g. almond milk, soy milk, coconut milk) can be used, if desired. If you need extra calories, use reduced fat (2%) or whole cow’s milk or a higher-fat milk alternative (e.g. full-fat coconut milk). 

• This drink will keep in the refrigerator for up to 7 days. Consider making a bigger batch to enjoy throughout the week. To reheat, simply microwave for 1-2 minutes.

Nutrition Facts Per Serving: 

Calories: 170 | Total Fat: 5 g | Saturated Fat: 3 g Sodium: 120 mg | Total Carbohydrate: 24 g | Dietary Fiber: 0.5 g | Protein: 8 g

A deeper dive into Turmeric

If this recipe piqued your interest in learning more about turmeric, here are a few topics from the VA Whole Health Library which note the benefits of it. NOTE: Your care team's dietitians are a wealth of knowledge on this topic, so check with them and always consult your care team if you have questions about what's right for you.

• Reduce inflammation
• Skin health
• Endometriosis
• Skin cancer