Author: Namratha Gopal | Illustrator: Parvathi Nayanar
We all know that the breakfast is the most important meal of the day and it should also be easy to prepare whenever you are quite busy lined up ahead. This turmeric milk chia also known as golden milk chia pudding recipe comes to your rescue. Remember you deserve the healthy and yet yummy breakfast meal and this recipe is refrigerator friendly and is a dream breakfast for most of us for those who are on healthy and weight loss track. So why wait, let’s jump to the recipe and know more about them. Here we go –
Recipe for turmeric milk chia (aka golden milk chia pudding)
Method
Things you need:
2 cups of milk or any other plant based milk as per your choice
¾ teaspoon of turmeric powder
½ teaspoon of cinnamon powder
Honey as your sweetener
4 tablespoon of chia seeds
Directions
1. Take a saucepan and add 2 cups of regular milk or any milk of your choice, ¾ teaspoon of turmeric powder and ½ teaspoon of cinnamon powder.
2. Give it a good mix and bring it for a quick boil and simmer for 2 minutes.
3. Allow it to cool down and pour the mixture into the bowl and give it a good mix.
4. Add 4 tablespoon of chia seeds and refrigerate this overnight.
5. In the morning, take it out 30 minutes in prior before you have this as your breakfast.
6. Give them again a good mix.
7. Top with your favorite fruits and add honey to sweeten it and enjoy!!
Additional Instructions
1. Toppings – You can top this golden milk chia pudding with fruits such as blueberry, cranberry, raspberry, strawberries, banana, mango which are goes great with it. Also note that, do not use all the fruits at one stretch. Add any one kind of fruit at a time.
2. Sweeteners – You can sweeten with honey or jaggery powder or maple syrup or agave nectar. Try to avoid sweetening with sugar.
3. Milk – You can substitute regular milk with any other milk like almond milk or plant-based milk or coconut milk or soy milk which are all goes great with this recipe.
Nutritional information of Turmeric Milk Chia
Note that the nutritional information that is provided below is only based on this recipe. It alters when you add toppings and other ingredients when used in excess.
- Calories – 185kcal
- Protein – 5g
- Sugar – 6g
- Fat – 10g
- Fiber – 9g
- Carbohydrates – 15 to 19g
- Sodium – 330mg
- Potassium – 120mg
Benefits of the ingredients used in the Turmeric Milk Chia recipe
Milk
Milk is packed with nutrients like potassium, calcium, phosphorus, vitamin B and D. It helps you manage weight specially when mixed with turmeric as it keeps you or makes you feel full hence limiting the over-eating and also the benefits of turmeric pertaining to weight loss. Regular consumption of milk and dairy products prevents from the osteoporosis. Since milk is a source of potassium which helps in dilating the blood vessels and hence reduces high blood pressure. Milk is also very beneficial in strengthening the bones as it is rich in calcium and also is helpful in maintaining the heart health.
Ground turmeric
The top and healthy pick of Indian cuisine spices is the turmeric from the ginger family. This vivid yellow-orange colored spice is very common in South-east Asian and Middle-eastern cooking. The Turmeric contains curcumin around 3% by weight. Since curcumin is poorly absorbed by the body (blood stream). Hence, to get the maximum benefits of the turmeric we need to always consume turmeric with pepper. Black pepper contains piperine, which is a substance that helps in enhancing the absorption of curcumin by 2000%. The curcumin in the turmeric is an anti-inflammatory and anti-oxidant active compound that makes turmeric have benefits like, it is used as a medicine, good for liver, boosts immunity, treats inflammations, improved digestion, boosts skin health, regulates menstrual flow and promotes weight loss.
Cinnamon
Cinnamon has anti-bacterial, anti-viral and anti-fungal properties. They helps in relieving menstrual cramps and eases menstrual flow, relieves digestive discomfort, lowers high blood sugar levels and blood pressure and due to its pre-biotic properties it improves gut health.
Chia seeds
Chia seeds are incredibly rich in nutrients and are known for their immense health benefits. It is rich in anti-oxidants, minerals, fiber and omega-3 fatty acids in chia makes it a great choice for promoting heart health, support bones, improves blood pressure, improves brain function and helps to manage blood sugar levels.
Disclaimer
- Stick to the measurements if serving more than two. Can follow the right measurements and can vary the ingredients if serving more than two.
- Pregnant women can seek doctor’s advice and then can take step.
- People suffering from the ulcers and gastric problems, use, cinnamon and turmeric in a very minimal quantity as it can worsen the health conditions in them.
- Make sure avoiding honey to the hot mixture. This is because honey when added to the hot drink turns poisonous. Adding honey to the lukewarm turmeric/golden milk just before eating should be fine.
