Ayurvedic Nutrition Recipe – Golden Fenugreek Milk
Ayurvedic nutrition recipe – Manjal Ulavu Pal, a traditional Ayurvedic drink made by boiling milk with turmeric and fenugreek, is a soothing and health-supportive beverage with ancient roots. This golden milk variation is ideal for promoting overall well-being and balancing the body’s doshas. Adapted for the European market, this recipe uses locally available ingredients while retaining its authentic Ayurvedic essence.
Ingredients (Serves 2)
- 2 cups milk (use cow’s milk or plant-based alternatives like almond or oat milk)
- ½ tsp turmeric powder (organic and pure, widely available in European supermarkets)
- ¼ tsp fenugreek seeds (found in health food stores or Indian/Asian grocery stores)
- ½ tsp grated fresh ginger (optional for added warmth and digestion support)
- 1 tsp honey or maple syrup (for sweetness, optional)
- A pinch of black pepper (to enhance turmeric absorption)
Instructions
1. Prepare the Fenugreek Seeds: Soak the fenugreek seeds in 2 tablespoons of warm water for 10-15 minutes to soften them.
2. Simmer the Milk: In a small saucepan, add milk and bring it to a gentle boil over medium heat. Reduce the heat to low.
3. Add the Ingredients: Stir in turmeric powder, soaked fenugreek seeds (along with the water), grated ginger (if using), and black pepper. Mix well.
4. Simmer and Infuse: Let the milk simmer gently for 5-7 minutes, allowing the flavours and properties of the spices to infuse into the milk. Stir occasionally to prevent sticking.
5. Sweeten and Serve: Remove from heat and strain the milk into cups. Add honey or maple syrup for sweetness, if desired. Serve warm.
Health Benefits
1. Anti-Inflammatory and Immune Boosting:
Turmeric: Rich in curcumin, turmeric reduces inflammation, strengthens immunity, and supports joint health.
Fenugreek: Enhances immunity and soothes digestive issues.
2. Improves Digestion:
Fenugreek seeds stimulate digestive enzymes, reducing bloating and indigestion.
Ginger (optional) adds a warming effect and further aids digestion.
3. Promotes Better Sleep:
The warm milk relaxes the body, and turmeric’s calming properties support restful sleep.
4. Balances Blood Sugar Levels:
Fenugreek seeds help regulate blood sugar, making this drink beneficial for those managing diabetes.
5. Supports Respiratory Health:
Black pepper and turmeric together help clear congestion and support the respiratory system.
Who Should Consume It?
Good for:
- Those suffering from joint pain or inflammation.
- Individuals with digestive issues like gas or bloating.
- People with weak immunity or frequent colds.
- Those looking for natural remedies for better sleep.
- Individuals managing blood sugar levels.
Who Should Avoid It?
- People with milk allergies or lactose intolerance (can use plant-based milk alternatives).
- Pregnant women in their first trimester (fenugreek may not be advisable).
- Those with an allergy to fenugreek or turmeric.
- Individuals prone to excessive heat in the body (Pitta imbalance) should consume this in moderation.
Availability in Europe
All the ingredients are easily available in Europe:
- Turmeric powder, black pepper, and honey are common pantry items.
- Fenugreek seeds can be found in health food stores, Indian or Asian supermarkets, and online retailers.
- Fresh ginger is a staple in most European grocery stores.
This warm, comforting Ayurvedic Nutrition Recipe – Golden Fenugreek Milk brings the ancient wisdom of Ayurveda to modern European lifestyles. With its incredible health benefits and easy-to-source ingredients, it’s an ideal drink to promote wellness naturally.
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