by Leslie Dicke, nutritional coach, FeedingYourGoals.com
Golden Milk is a drink common in India comprised of a spice blend (mainly turmeric, ginger and cinnamon) that is added to warm milk. Largely because of this unique spice content, it is appreciated for its many potential health benefits.
Most store-bought ice creams include ingredients that are known to compromise health, such as industrial dairy and refined sugar. This recipe is my take on a golden milk ice cream I enjoyed over the summer at a restaurant called El Dorado Kitchen. Highlighted with anti-inflammatory spices, this version is delicious and loaded with nutrients. This would pair beautifully with salted date caramel (recipe below) and an organic apple pie. Top any leftovers with your favorite granola for breakfast!
Turmeric has protective effects on the gut lining and liver. In part because of its curcumin content, turmeric is appreciated for its anti-inflammatory properties. While also used as a digestive bitter, it helps to “soothe” and “move” digestion, with fat absorption and bowel movements. It is also used as a remedy for skin diseases and joint pain. In a 2009 study, turmeric was found as effective as ibuprofen for knee pain. Absorption (and therefore efficacy) increases significantly when paired with black pepper.
Ginger is helpful in aiding digestion, soothing stomach upset, and is also rich in immune-boosting antimicrobial properties and antioxidants. Considered anti-inflammatory, if used in moderation it helps to soothe the GI tract and may also reduce joint pain and muscle soreness. Studies have also shown it can lower blood sugar when consumed regularly.
Cinnamon is helpful for promoting good bacteria growth while discouraging potentially bad strains, thereby helping to restore the gut lining. It can also act as an antihistamine and has been used for as an herbal flu remedy. Like ginger, it is also believed to help balance blood sugar.
Maca powder comes from a cruciferous root vegetable. Considered a Peruvian superfood, it’s a natural adaptogen that helps modulate stress and lower cortisol when needed. It’s also believed to help boost mood, balance hormones, and improve memory. If that’s not enough, you may even notice a boost in libido as well.
Golden Milk Ice Cream
Makes about one quart
(dairy-free, refined-sugar free, vegan)
Equipment needed: ice cream maker, high speed blender, ice cream scooper is optional.
1 13.5 oz. can coconut milk (use “light” for lower fat version)
1 cup cashews or cashew pieces, soaked 4-6 hours
2 TB Golden Milk powder*
¼ cup maple syrup (can sub with date syrup)
2 tsp coconut oil
1/2 tsp apple cider vinegar
¼ tsp salt
½ tsp arrowroot (or xantham gum)
1 tsp cocoa butter, optional for extra rich flavor
- Drain and rinse cashews. Combine all ingredients in a blender and mix until smooth. Taste and adjust flavor if needed.
- Put mixture into a well frozen ice cream maker tub (should be in freezer for at least 8 hours) and turn machine on. Watch and turn off when desired consistency is reached. If you don’t have an ice cream maker, you can simply put in freezer to set but the consistency will not be as smooth. Store in freezer for at least one hour before serving and use within 3 days.
*I use a Whole Foods premade mix or homemade as follows:
Golden Milk Powder:
2 TB turmeric
1 tsp ground ginger
1 tsp cinnamon (preferably Ceylon)
¼ tsp black pepper
1 tsp maca powder, optional
½ tsp cardamom powder, optional
Mix together and store in an air-tight container.
Salted Date Caramel Sauce
Dates are a great way to add sweetness without using refined sugar. Packed full of fiber, vitamins and minerals, including sulfur and iron. Their high fiber content helps prevent potential spikes in blood sugar.
10 Medjool Dates, seeded and soaked in hot water for 20 minutes
1 tsp sea salt
3 cup hot water
¼-1/2 tsp vanilla extract
Pinch Ceylon cinnamon, optional
- Drain and peel the soaked dates.
- Add all ingredients to a small food processor or blender and mix until well combined.