Each meal and drink is an opportunity to either fuel or negate the production of inflammation – many common household herbs and spices have the capacity to reduce inflammation when taken consistently. Possibly the most well-known is the humble turmeric rhizome! Turmeric has been rooted (quite literally) in the traditional medicine system of Ayurveda for millennia and is a staple in the daily diet of millions of people across India and other parts of the world. Curcumin, one of the main compounds found in turmeric inhibits the pro-inflammatory COX-2 pathway in addition to prostaglandins and leukotrienes.

This recipe for golden milk harnesses the anti-inflammatory properties of turmeric and other warming household spices, blended with piperine from black pepper to aid the bioavailability of curcumin. Ginger is another common anti-inflammatory herb that acts on the COX-2 pathway whilst also warming the digestive system. Cinnamon not only adds flavour but can help to regulate blood sugar levels. Add a dose of collagen for an amino acid boost to your skin’s elasticity5, to support skin structure and repair.

The best part is that golden milk is caffeine free! If you’re looking to make your daily brew a therapeutic one, swap your coffee for golden milk.

Ingredients:

• 1 heaped teaspoon organic ground turmeric
• ½ teaspoon of organic ground cinnamon
• ¼ teaspoon of organic ground ginger
• 1 teaspoon organic coconut oil
• ½ teaspoon of maple syrup or honey (optional)
• 1 heaped teaspoon collagen powder
• 250mL plant-based milk

Method

Mash the turmeric, ginger, cinnamon, coconut oil, collagen and sweetener into a paste in the bottom of your favourite (hand-made glazed ceramic) mug. Heat up your milk and pour over the paste. Whisk or stir together. Sip and feel the anti-inflammatory goodness seeping into every cell and tissue of your skin!

Reference list:

1. Perkins K, Sahy W, Beckett RD. Efficacy of Curcuma for Treatment of Osteoarthritis. J Evidence-Based Complement Altern Med. 2017. doi:10.1177/2156587216636747
2. Shoba G, Joy D, Joseph T, Majeed M, Rajendran R, Srinivas PSSR. Influence of piperine on the pharmacokinetics of curcumin in animals and human volunteers. Planta Med. 1998. doi:10.1055/s-2006-957450
3. Van Breemen RB, Tao Y, Li W. Cyclooxygenase-2 inhibitors in ginger (Zingiber officinale). Fitoterapia. 2011. doi:10.1016/j.fitote.2010.09.004
4. Anderson RA, Zhan Z, Luo R, et al. Cinnamon extract lowers glucose, insulin and cholesterol in people with elevated serum glucose. J Tradit Complement Med. 2016. doi:10.1016/j.jtcme.2015.03.005
5. Proksch E, Segger D, Degwert J, Schunck M, Zague V, Oesser S. Oral supplementation of specific collagen peptides has beneficial effects on human skin physiology: A double-blind, placebo-controlled study. Skin Pharmacol Physiol. 2013. doi:10.1159/000351376