Ayurveda is the ancient medicine of India and is increasingly being practice along with other natural forms of preventative medicine here in the West. Revered within the Ayurvedic practice is Turmeric, a tuberous rhizome that grows under the Curbuma Longa plant of southeast India. Sometimes found fresh but more often dried and ground into a powder for shipping. For many in the US, it is that seldom used powder buried deep in the spice cabinet purchased for some obscure recipe long ago. For most Indians, it is a staple in the daily diet, married into the cuisine and known for its restorative and healing properties. The active chemical in turmeric is curcumin and numerous studies have substantiated (the NIH is currently conducting over 60 studies) the claims it holds for addressing health issues:

• Anti-inflammatory, anti-oxidant, antiseptic, analgesic
• Reduces joint pain and rheumatoid arthritis
• Increases immunity
• Anti-carcinogenic
• Balances cholesterol levels.
• Promotes digestive health.
• Detoxifies liver
• Regulates metabolism and helps to control weight
• Regulate blood pressure
• Addresses brain and memory functions
• Helps with skin conditions
• Can assist with neurological issues
• Lowers Triglycerides

Golden milk is one of several ways turmeric can be digested easily on a daily basis (see below for more ideas). One first makes a paste from the powdered turmeric. It’s best to buy it from a natural food store in bulk or in larger packages from Indian markets as the cost will be far less and the quality generally better.

TURMERIC PASTE

• 1/4 cup of powdered turmeric
• 1/4 teaspoon of fresh ground black pepper
• 1/2 cup of spring water (bottled or filtered)

Start with half of the water on medium heat in saucepan with the turmeric and black pepper. The pepper is important as it increases the bioavailability of the curcumin by approximately 10x. Heat slowly and stir constantly so as not to burn. Add more water until it becomes a creamy texture, thick and soft but not too liquidy. Heat until hot but not boiling (about 7-8 minutes) and add as much water to keep the consistency. Store in glass container in the refrigerator up to two weeks. Suggested serving is 1 teaspoon per day.

GOLDEN MILK

• 2 cups milk (can be substituted with almond, soy or rice milk)
• 1 teaspoon turmeric paste
• Maple syrup or honey to taste
• 1/2 teaspoon coconut oil, almond oil, or ghee (clarified butter)

Add the milk, turmeric paste to a saucepan and heat slowly being careful not to overheat or allow boil over. Remove from heat and add the sweetener (honey should only be mildly heated) and the oil (this provides additional nutrients and acts as a carrier for the turmeric and a ‘lubricant’ for the joints). What a delicious and healthier alternative to hot cocoa in the evening! 2 servings.

ADDITIONAL PASTE IDEAS: (one teaspoon = one serving)

• Blended smoothie
• As part of a flavoring for a salad dressing
• Savory yogurt
• Add to sauteed greens like kale or chard with garlic and oil

Rod Cain is owner/operator of
Rod Cain Massage Burlington Vermont