Golden Turmeric Mylk (Anti-Inflammatory)

A healing, dairy-free drink to warm up and stay well this winter.

With flu season upon us, it seemed like a great time to share this ancient Ayurvedic beverage known as golden turmeric mylk. Turmeric may be the most powerful therapeutic spice in the world with plenty science-based evidence to back up this claim. It has been used as a medicinal herb for thousands of years in traditional Chinese and Ayurvedic medicine. Curcumin is the main active ingredient which has been shown to have powerful anti-inflammatory and antioxidant effects. Evidence suggests curcumin from turmeric can:

Unfortunately, turmeric has low bioavailability. Therefore, if we want to benefit from its health properties it must be combined with specific compounds, such as black pepper or fat (ex. coconut oil). Heating turmeric slightly can also increase its bioavailability, but too much heat can degrade it, so keep this in mind when making this healing golden turmeric mylk.

Golden Turmeric Mylk
INGREDIENTS:
  • 2 cups unsweetened almond or coconut milk
  • 1-2 tspn of turmeric
  • ½ tspn of cinnamon
  • ½ tspn of cardamom
  • ½ tspn of ginger (ground or fresh)
  • pinch of black pepper
  • 1 tspn coconut oil (optional, for additional turmeric absorption)
Golden Turmeric Mylk
HOW TO:
  1. Add the almond milk to a small pot on the stove and heat on low temperature.
  2. Add the turmeric, coconut oil, cinnamon, cardamon, and pepper.
  3. Stir frequently for a couple minutes until the milk is warm, but not boiling!
  4. Strain the milk and froth (I used a matcha whisk since I don’t have a milk frother).

Golden Turmeric Mylk

PCOS POWERS:
  • turmeric = anti-inflammatory, helps lower blood glucose levels and increase insulin sensitivity, anti-depressant, black pepper increases bioavailability
  • cinnamon = may help balance glucose levels, lower cholesterol, and decrease triglycerides in blood
  • ginger = anti-inflammatory, may help decrease fasting blood glucose, HbA1c, cholesterol and triglycerides

Golden Turmeric Mylk

Drink it straight up or pour over oats to boost your morning oatmeal. Note: turmeric will stain almost everything yellow! So, choose your mug and tea towel wisely.

Have you tried golden turmeric mylk before?

More Turmeric Recipes:

Garlic Turmeric Hummus

Hemp Heart Turmeric Salad Dressing

Cinnamon Turmeric Spice Pumpkin Seeds

PIN FOR LATER:

Golden Turmeric Mylk for Inflammation

My Matcha Life

Spaghetti Squash Boats (Low-Glycemic)

Low-glycemic ‘pasta’ dish in a fun boat.

Spaghetti squash is the perfect winter vegetable for PCOS fighters. Unlike many other squash varieties, spaghetti squash is low on the glycemic index and high in fiber. Both of these properties allow spaghetti squash to help stabilize blood sugar levels. It is also high in beta-carotene which may increase chances of conceiving by protecting the ovaries from free radicals (damage from free radicals interferes with progesterone production)¹. Additionally, one study found that people with the highest levels of carotenoids were least likely to develop diabetes or insulin resistance². This recipe will fill two squash boats, and may provide leftovers for the next day.

Ingredients:

  • 1 large spaghetti squash
  • 1 can of black beans, rinsed
  • 1 cup of corn, frozen or canned
  • 1-2 onions, chopped
  • 4 cloves of garlic, chopped
  • 1 tbsp olive oil
  • 1 bunch of spinach
  • 1/4 tsp cumin
  • 1/4 tsp turmeric
  • 1/4 tsp ground ginger
  • basil to garnish

veggielayoutHow to:

  1. Preheat oven to 400 deg F.
  2. Cut squash in half length-wise with a large, sharp knife (carefully, please!) This was tricky (I have seen a few recipes cook the entire squash first before cutting which I may try next time).
  3. Scoop out the seeds and pulp.
  4. Brush inner flesh with olive oil.
  5. Place on a baking sheet lined with parchment paper with the cut side down .
  6. Cook in oven for 35 minutes (any longer will make the squash soggy).
  7. Meanwhile, chop onion and garlic. Set aside.
  8. Prepare and rinse other ingredients (beans, corn, spinach, basil).
  9. Once 35 minutes is up, carefully pull baking sheet out of the oven (I found that the pan was surprisingly heavy and tippy).
  10. Flip over squash and let cool for 20 minutes.Spaghetti Squash Boats
  11. Meanwhile, saute onion and garlic in olive oil on medium heat in a large skillet.
  12. Stir in beans, corn, and spices.
  13. Once squash is cool enough to touch, scrape out the inside flesh with a fork (should look like stringy spaghetti!).
  14. Finally add the squash and spinach to the skillet.Spaghetti Squash Boats
  15. Scoop veggie mixture into the squash bowls and serve.

PCOS Powers:

  • garlic = helps lower cholesterol, an antibiotic, & blood cleanser which relaxes blood vessels for easier blood flow
  • ginger = anti-inflammatory, may help decrease fasting blood glucose and HbA1c
  • onion = promotes liver detoxification, improves digestion & is high in chromium which helps maintain healthy blood glucose levels
  • spinach = high in calcium which helps alkalize acidity caused by inflammation and impaired glucose tolerance, high in magnesium which some women with PCOS are deficient in
  • turmeric = anti-inflammatory, helps lower blood glucose levelsSpaghetti Squash BoatsReferences:
  1. Schweigert, FJ et al., Concentrations of carotenoids, retinol and a-tocopherol in plasma and follicular fluid of women undergoing IVF. Human Reproduction. 2003, 18(6):1259-1264.
  2. Ford ES et al., Diabetes mellitus and serum carotenoids: findings from the third national health and nutrition examination survey. Am J Epidemiol. 1999, 149:168-176.

Cauliflower Kale Avocado Soup

The 3 primary ingredients are all nutritional powerhouses and PCOS-fighters.

Determining whether a meal is healthy can be complicated depending who you ask. In this case, however, there isn’t much to debate. The primary ingredients of this soup (cauliflower, kale and avocado) are all nutritional powerhouses and PCOS-fighters. By pureeing vegetables like cauliflower you can achieve a creamy soup without dairy or flour. In addition, unlike many soups this recipe is very low in sodium. Roasting the cauliflower, garlic and onion first helps achieve a richer flavor (and makes your home smell really good!). I would love to hear your thoughts in the comments below!

Cauliflower Kale Avocado Soup

Ingredients:

  • 1 cauliflower head, broken into florets
  • 1/2 medium onion, chopped into large chunks
  • 4 whole garlic cloves
  • 2 tbsp extra-virgin olive oil (& extra to drizzle as garnish)
  • 1/4 tsp thyme
  • 1/4 tsp cumin
  • 4 cups water (approx.)
  • A few handfuls of kale torn into chunks, organic if possible
  • 1 avocado, chopped
  • salt to taste (I didn’t add any)

How to:

  1. Preheat oven to 425 degrees F.
  2. In a small bowl mix the olive oil, thyme and cumin.
  3. In a large bowl drizzle the olive oil mixture over cauliflower, onion, and garlic, and then toss all together to coat vegetables.
  4. Transfer all to a baking sheet and cook in oven about 20 min or longer. The garlic may need to be taken out before the rest.
  5. Once cauliflower is golden, remove from oven and turn oven off.
  6. Blend cauliflower, onion and garlic in a blender or food processor adding water until smooth. Transfer to pot on stove on low heat and simmer.
  7. Blend avocado and kale with water until smooth.
  8. Add avo/kale mixture to the pot on the stove.
  9. Serve once you have reached your desired consistency (adding water to thin it).
  10. Optional: Throw seeds or nuts on it for extra protein.

PCOS Powers:

  • cauliflower = anti-inflammatory, low on the glycemic index, & contains sulforaphane which improves blood pressure, kidney function and may prevent cancer
  • avocado = helps lower LDL “bad” cholesterol, low on the glycemic index, high in fiber, & high in B-complex vitamins which combat stress
  • kale = anti-inflammatory, high in fiber, & high in calcium which is important for egg maturation and follicle development
  • garlic = helps lower cholesterol, an antibiotic, & blood cleanser which relaxes blood vessels for easier blood flow
  • onion = promotes liver detoxification, improves digestion & is high in chromium which helps maintain healthy blood glucose levels

 PIN FOR LATER:

Cauliflower Kale Avocado Soup