Recipe
Golden milk — turmeric decoction
About 15 minBeginnerRecipe science profile
Procedure
- Put 250 ml of milk or a plant-based drink into a small pan with 1 teaspoon of ground turmeric (or 2 cm of fresh grated rhizome).
- Add a pinch of freshly ground black pepper and half a teaspoon of fat (ghee, coconut oil) — the traditional pairing that helps curcumin pass into the drink.
- Stirring, bring to a gentle simmer and let it draw for 5–10 minutes; a slice of ginger or a little cinnamon can go in too.
- Strain through a sieve and sweeten with honey once it has cooled to drinking temperature.
Extraction
- Herb:
- 1 čajová lžička prášku nebo 2 cm čerstvého oddenku na 250 ml
- Solvent:
- mléko nebo rostlinný nápoj s trochou tuku; krátký var 5–10 minut
- Shelf life:
- vypít teplé, týž den
- Target compounds:
- kurkuminoidy jsou lipofilní — tuk a teplo zvyšují jejich přechod do nápoje; piperin z pepře je v tradici součástí směsi
Notes
Kitchen amounts of turmeric are ordinary food for a healthy adult. Anyone with gallstones, obstructed bile ducts or liver disease should skip turmeric as a remedy (EMA monograph). The drink stains — mind teeth and clothes.
Why it works
Curcuminoids dissolve poorly in water and better in fat; piperine from pepper raised their blood levels in human studies. A home drink still contains far less than the extracts used in trials — it is a traditional food, not a dosed treatment.
Literature
- EMA HMPC — Curcumae longae rhizoma, European Union herbal monograph — Tradiční použití při mírných trávicích obtížích (pocit plnosti, pomalé trávení, plynatost), jen u dospělých.
- Hewlings SJ, Kalman DS (2017): Curcumin: A Review of Its Effects on Human Health. Foods 6(10):92 — Přehled o nízké biologické dostupnosti kurkuminu a jejím zvýšení tukem a piperinem.
Related
Turmeric — Herb card
Decoction — Processing method detail