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easy instant golden milk mix

Easy Instant Golden Milk Mix

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There are so many Golden Milk recipes online, but this…this is the culmination of years of searching, failed attempts, and finally, an epiphany! The result is a rich and delicious Golden Milk mixture that’s easy to prepare and makes whipping up a cup easier than ever. No pot-scrubbing required. I’ll tell you how it came to be, but first, allow me to introduce you to your new favorite beverage. 

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What is Golden Milk?

Golden Milk is a warm and creamy Ayurvedic drink made from turmeric, spices, and some type of milk. For centuries, in India, it has been used as a tonic for just about anything that ails you.  

The key ingredient in Golden Milk is turmeric. Most recipes use a substantial amount of the bright yellow spice, which stains like mad but delivers myriad health benefits by way of its active component, curcumin. The list of claims about turmeric, curcumin, and the benefits of golden milk is long enough to raise an eyebrow, but turmeric has been widely studied and many of these claims are backed by strong and abundant scientific evidence. 

Turmeric’s antioxidant, anti-inflammatory, and antidepressant properties are just the tip of the iceberg. Thyroid patients, in particular, can benefit from turmeric’s gut-healing, brain-nourishing, memory-supporting, and heavy metal detoxing properties. 

 

Making an Easier Cup of Golden Milk

Now, I don’t know about you, but usually, when I get the hankering for Golden Milk, it’s in the evening after we’ve cleaned up the dinner mess, I have my jammies on, and I really don’t want to do any more cooking or cleaning up. Truly, it’s been kind of a deterrent to me incorporating this amazing Ayurvedic tonic into my regular routine. 

At first, I tried making large batches of Golden Milk and heating it up by the cup, which worked alright but took up a lot of fridge space and didn’t last long.

My next attempt to solve this problem was to make a batch of Golden Milk Paste, where you cook the turmeric and spices with fat (like coconut oil or ghee), and then store and use the paste as desired to make golden milk. While the paste was nice to have ready-made, I still had to simmer some kind of milk with the paste and add sweetener. Same amount of time, same mess, same dirty dishes. The Golden Milk Paste was soon forgotten about in the back of the fridge and eventually thrown away. 

How in the world could I have my Golden Milk Tea and drink it, too? 

The lightbulb moment finally arrived after concocting this recipe for Dairy-free Pumpkin Spice Creamer. I readily admit to having made many batches of the stuff and loving it as a special treat in my morning cuppa. Why couldn’t I use the same concept to create a Golden Milk concentrate? 

Just. Add. Water.

That was it! And it’s that simple. Instead of an entire mug of high-fat coconut milk or additive-laden nut milk, this recipe uses one can of full-fat coconut milk for 8 servings. The spices are concentrated so that all you have to do is add 1/4 cup of the Golden Milk concentrate to a standard size mug, fill with hot water and voilà! Easy Instant Golden Milk.

There are three key ways to maximize the benefits of turmeric and this recipe checks all the boxes:

  • Cook it (i.e. apply heat)
  • Add healthy fat
  • Add black pepper

Best of all, this recipe tastes 100% delicious. Not watered down or lackluster in any way. You can, of course, use your favorite milk alternative in place of water if you like. But honestly, I’m not sure why you would, unless you want those extra calories (maybe some of you do). 

 

5 Reasons to Love This Easy Instant Golden Milk:

  1. It’s convenient: Golden Milk is a fantastic way to enjoy the healing benefits of turmeric, but who wants to get out a bunch of ingredients, stand around and wait for it to heat up, and then have to wash dishes every single time they want a cup of golden milk tea? Not me. 
  2. It’s a thyroid-healthy alternative: When we’re adopting a thyroid-healthy lifestyle, we have to find healthy ways to relax and unwind at the end of a long day. Many of us turn to things like wine, ice cream or junk food in front of the TV— all great habits to break! A warm cup of golden milk provides a delicious and comforting alternative, complete with a host of health benefits. 
  3. It’s easy to keep on hand: Whip up a batch of this mix in about 20 minutes, for approx. 8 servings of Golden Milk. You can either store the mix in a jar in the fridge for up to 1 week or freeze 1/4 cup (2 oz) servings in a silicone ice cube or baby food tray (btw, I can’t live without these!!). Simply melt, add hot water and enjoy a cup whenever you like!
  4. It’s better for those of us watching our weight: Many golden milk recipes are loaded with fat, especially those made entirely with coconut milk. We love coconut milk but it’s important to be aware that one can of full-fat coconut milk contains a whopping 70 grams of fat and 700 calories! (Not the best choice for anyone who is trying to lose weight.) While pre-packaged almond milk is an alternative, it typically contains thickeners, emulsifiers, and other processed ingredients that aren’t allowed on many dietary protocols— not to mention, nuts are omitted for those of us following the AIP diet. That’s why I created this recipe that still has some of that delicious richness and healthy fat needed for your body to absorb the turmeric, but can be mixed with hot water. 
  5. This one has extra health benefits: To add an extra dash of gut-healing, liver-supporting, hair-nourishing, and skin-beautifying benefits, I incorporated collagen hydrolysate into this recipe. Because, why not? Nutrient density is the name of the game, but of course, if you’re vegan, vegetarian, or just not into collagen, it can be omitted.  

 

Thyroid-healthy Recipe Highlights:

  • Turmeric has multiple health benefits for those of us with thyroid disease. It can help protect and heal the intestinal barrier (leaky gut), and reduce inflammation throughout the body, in joints, muscle tissue, and even from GI conditions like Crohn’s, IBS, and ulcerative colitis.
  • Did you know cinnamon ranks #1 among spices for its antioxidants, phenolic compounds, and flavonoids? Those substances provide anti-inflammatory and immunity-boosting support.
  • Coconut products such as coconut milk contain a wide array of vitamins and minerals, in addition to healthy fats known as MCTs (medium-chain triglycerides) or MCFAs (medium-chain fatty acids). Consumption of these fats has been touted for various health benefits such as brain health, weight loss, and cholesterol balance. Coconut can also be a positive dietary substitution for refined carbs and sugar, which can diminish thyroid and overall health.
  • Collagen Hydrolysate is a processed form of gelatin that dissolves in liquids, hot or cold. It will not congeal or thicken liquids like gelatin does, and has little to no flavor, which makes it ideal for stirring into smoothies. While collagen is not a complete protein, it does provide us with several health-supporting amino acids (the building blocks of protein). Collagen hydrolysate is essentially gelatin, broken down into smaller particles. Gelatin and collagen are primarily composed of amino acids/proteins, which are beneficial to skin, teeth, nails, hair, joints, bones, muscles, the liver, the adrenals, and in particular, the intestinal walls. Glycine (the primary amino acid in bone broth) has been shown to be particularly beneficial to health, including mental health and brain function. Glutamine, another amino acid found in collagen, has been shown to help repair fissures in the intestinal walls (aka leaky gut).

 

Easy Instant Golden Milk Mix

Easy Instant Golden Milk Mix

Yield: 8
Author: Ginny Mahar
Prep time: 20 MinTotal time: 20 Min
Gluten-free, Dairy-free, Paleo, AIP-friendly

Ingredients

  • 1 (14oz) can organic coconut milk
  • 2 tablespoons dried turmeric
  • 1/3 cup honey
  • 1/2 cup collagen hydrolysate (optional)
  • 1 teaspoon cinnamon
  • 1 teaspoon vanilla extract (sub. 1/2 tsp. vanilla powder for AIP)
  • 1/4 teaspoon freshly grated nutmeg (omit for AIP)
  • 1/2 teaspoon ground ginger
  • 1/4 teaspoon ground black pepper (omit for AIP)

Instructions

  1. In a small saucepan combine ingredients over medium heat, and whisk to blend. Let steep 15 minutes, stirring occasionally. Reduce heat to medium-low if the mixture begins to bubble/simmer.
  2. Remove from heat, let cool, and store as desired. (see note)
  3. To prepare Golden Milk combine 1/4 cup mixture with 8 oz. hot water (see note), and stir to combine.

Notes:

  • This Golden Milk Mixture can be refrigerated for up to 1 week. Alternately, freeze 1/4 cup servings in a silicone ice cube or baby food tray. Simply thaw, add hot water and enjoy a cup whenever you like!
  • Instead of hot water, this Golden Milk can also be prepared with your favorite milk alternative. Coconut, almond, or flax milk all work well especially well here. Simply heat 1 cup milk with 1/4 cup Golden Milk Mix and enjoy!
  • Be aware! Turmeric stains like nobody’s business.

Nutrition Facts

Calories

173.78

Fat (grams)

10.66

Sat. Fat (grams)

9.42

Carbs (grams)

14.94

Fiber (grams)

0.77

Net carbs

14.17

Sugar (grams)

11.64

Protein (grams)

7.29

Sodium (milligrams)

21.46

Cholesterol (grams)

0.00
 
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