Whether you have a sore throat from strain, or from a cold, this sweet and delicious hot beverage can hit the spot. It's useful not only for soothing a throat, but the turmeric is a powerful spice that can has both anti-oxidant and anti-inflammatory properties thanks to the curcumin it contains (and ginger shares some of the same properties). The ginger may also help with nausea, indigestion and several other ailments.

The key with using turmeric is to enhance the bioavailability of the curcumin it contains within your system so you can benefit from it. This enhancement is achieved in several different ways, one of the most important being through the addition of just a tiny amount of piperine. Piperine is found in fresh ground black pepper (the important aspect: it should be freshly ground). Studies have shown piperine will enhance the bioavailability of curcumin found in turmeric.

The other aspect is consuming curcumin with food, so the fats naturally found all meals help your digestive system absorb the curcumin through the bloodstream and not rely entirely on the liver to process it. So the fats found in cashew or almond milk, in addition to drinking this beverage with a small meal or snack, can help your absorb the active ingredients in the golden milk. You do not need to add oils or consume high amounts of fat to help with such absorption, as even the natural fats found within the turmeric itself can help with such absorption (in addition to lower fat plant-based milks or a sensible meal or snack).

For more information on the studies related both to the benefits of and absorption of curcumin, see this page at NutritionFacts.org and the video embedded below.

Ginger Turmeric Golden Milk This easy-to-make beverage is as healthy as it is delicious. Don't be worried about the black pepper, this warm beverage is absolutely sweet and delicious. It also helps get rid of a sore throat (from either strain or illness). 5 from 1 vote Print Pin Prep Time: 5 minutes Cook Time: 5 minutes Total Time: 10 minutes Servings: 2 Servings Calories: 43 kcal Author: Jen deHaan Ingredients 2 cups plant-based milk Dairy-free such as almond or cashew

1 tsp turmeric powder or 1 Tbsp fresh, finely grated/minced

1 tbsp ginger fresh, minced/grated

1/2 tsp black pepper freshly ground

1/2 tsp cinnamon optional

1/2 tsp nutmeg optional

1/2 tsp cardamom optional

Sweetener of choice to taste Instructions Heat the dairy-free milk, turmeric, and ginger as desired by blending in the vitamix, or whisking together and heating microwave or on the stovetop.

When heated to desired temperature, whisk in the black pepper, cardamom, nutmeg, and sweetener to taste. Notes You can add additional spices if desired, or omit any that you do not like. We do recommend leaving in the black pepper to help with absorption of the turmeric. We also recommend not cooking it with the beverage if possible. Nutrition Facts Ginger Turmeric Golden Milk Amount Per Serving Calories 43 Calories from Fat 27 % Daily Value* Fat 3g 5% Saturated Fat 0g 0% Cholesterol 0mg 0% Sodium 1mg 0% Potassium 27mg 1% Carbohydrates 2g 1% Fiber 0g 0% Sugar 0g 0% Protein 1g 2% Calcium 300mg 30% Iron 0.5mg 3% * Percent Daily Values are based on a 2000 calorie diet. Tried this recipe? Mention @PlantBasedRecipe or tag #MyPlantBasedRecipe

Note that many plant-based milks contain much more sodium if purchased in the store. This assumes that you are making your own by blending and straining a nut-based beverage at home. If purchasing products in the store, make sure you read the label checking for sodium, oils, and other additives you may not desire or fortifications you do desire.

Watch this video for more information on piperine (found in freshly ground pepper) and absorption here: