• Laren Rusin

Turmeric and Golden Mylk


Turmeric, a root or rhizome similar in appearance to ginger, has many health benefits. It's been well-researched for a number of complaints, including arthritis, post-operative pain, depression, anxiety, and pain associated with menstrual cramps or endometriosis. These effects are likely due to its anti-inflammatory effects.


Dosing: 500-1000 mg of curcumin (the concentrated form of turmeric) per day is safe for just about anyone. Some of the studies on depression or arthritis used 1,000-2,000 mg per day, and curcumin was found to be just as effective as OTC anti-inflammatories in several studies (just like diclofenac, curcumin acts on COX-2 inhibitors). It's also been found to have anti-cancer and anti-oxidant properties, and benefit heart and liver function! I could go on and on...


Curcumin is not terribly absorbable, so it's best to take extract versus powders, and look for brands that screen for toxins (whole turmeric can have lead contamination), or package the turmeric in a potent form. If you're going to eat your turmeric, try to serve it with black pepper and fats, to maximize absorption. There is no known toxicity, but excess can cause stomach upset in some folks. If you have questions on the best supplements, or recipes, let me know!


To celebrate the many benefits of turmeric, I've posted a recipe for my favorite version of Golden Mylk, but there are infinite variations and you can definitely make this your own.


GOLDEN MYLK (serves 2)


Get a small, non-staining saucepan and melt 2 tsp of coconut oil over medium/low heat. Grate in 1 tsp of fresh ginger, 1 tsp of fresh turmeric root (you can use the dry version of either/both spices here, start with a 1/2 tsp of each and see how strong you like it!). Add 1 tsp of ground cinnamon, and a few pinches of ground black pepper.



Bloom the spices over low/medium heat until they're pretty fragrant, stirring constantly. Mix in 2 cups of your favorite (non dairy) milk, and warm until it's a good drinking temp. I like refrigerated coconut milk, but any will do. Then add honey to taste, and serve!



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