Golden Milk is a warm, nourishing drink made from turmeric, milk (or plant-based milk), and other spices like cinnamon, ginger, and black pepper. It’s a staple in Ayurveda, where it’s traditionally used to support the immune system, aid digestion, and promote relaxation. The bright yellow color of Golden Milk comes from turmeric, a potent anti-inflammatory spice revered in Ayurveda for its healing qualities. Black pepper is often added to increase the bioavailability of curcumin, turmeric’s active compound, allowing the body to absorb it more effectively.
In Ayurveda, Golden Milk is considered a “Rasayana” or rejuvenative, which means it’s believed to strengthen both the body and mind. By balancing the doshas, especially Vata and Kapha, this drink can bring a sense of grounding and warmth, making it ideal for the colder months or anytime you’re feeling unsettled. It can also help alleviate aches, reduce congestion, and calm the mind. Drinking Golden Milk before bed is common in Ayurvedic practices, as it’s thought to ease stress and prepare the body for restful sleep, making it a useful ritual for anyone seeking a bit more peace in their routine.
Beyond physical benefits, Golden Milk is often used as a tool for mental clarity and emotional balance. Turmeric, with its “Sattvic” (harmonizing) qualities, is believed to cleanse and clear stagnant energy, supporting a calmer mind. Combined with spices like cinnamon and ginger, this drink can uplift your mood, increase circulation, and ignite digestive fire, known as “Agni.” By incorporating Golden Milk into your routine, especially in the evening or during a wind-down time, you’re not just enjoying a tasty treat but also connecting to an ancient practice aimed at nourishing both body and soul.
Dairy Based Golden Milk Ingredients:
- 3 cups of the best quality milk you can find (Organic Raw Milk is great!)
- 1 ½ tsp ground turmeric (or a teaspoon of freshly grated turmeric root)
- 1/4 tsp ground ginger (or one teaspoon of freshly grated ginger)
- 1 whole cinnamon stick (or 1/4 tsp ground cinnamon)
- 1 pinch ground black pepper
- Sweetener of choice (i.e. maple syrup, coconut sugar, or stevia to taste)
Vegan Golden Milk Ingredients:
- 1 ½ cups light coconut milk (or sub other dairy-free milk of choice)
- 1 ½ cups unsweetened plain almond milk
- 1 ½ tsp ground turmeric (or a teaspoon of freshly grated turmeric root)
- 1/4 tsp ground ginger (or one teaspoon of freshly grated ginger)
- 1 whole cinnamon stick (or 1/4 tsp ground cinnamon)
- 1 Tbsp coconut oil (optional for richness)
- 1 pinch ground black pepper
- Sweetener of choice (i.e. maple syrup, coconut sugar, or stevia to taste)
Preparation:
Combine all ingredients in a small sauce pan over medium heat. Whisk frequently to combine. Heat until hot to the touch, and do not let the drink boil.
Add more sweetener, ginger, or turmeric to achieve a flavor you love.