Discovering Golden Milk
If you joined our Christmas Eve yin yoga class, you were treated to my epic golden milk. If not, you might be wondering—what exactly is golden milk?
Golden milk is a warming, spiced drink with roots in Ayurveda, the ancient Indian system of health and medicine. Known for its comforting qualities and celebrated for its health benefits, it’s enjoyed around the world as a cozy and nourishing treat.
At its simplest, golden milk is made with milk and turmeric. However, I like to elevate mine into something truly special by adding an array of flavorful spices.
A gentle reminder in the winter, when it’s dark, that life will restart and the leaves will grow. I miss this mug and hope it is living a happy life wherever it is in SE Asia ♡
My Golden Milk Recipe
Base:
- Milk: I prefer a blend of oat milk and coconut milk for a creamy, plant-based twist.
Spices:
- Turmeric: I typically use ground turmeric for convenience, but fresh turmeric works beautifully too.
- Ginger: Both fresh slices and a touch of ground ginger add depth of flavor.
- Black Pepper: A sprinkle ensures your body absorbs the turmeric’s benefits.
- Cinnamon: I often use both a cinnamon stick (to simmer with the ginger) and ground cinnamon for a robust taste.
- Nutmeg: A fresh grating of nutmeg adds a lovely, aromatic finish.
- Cardamom: A few squashed pods bring subtle sweetness and complexity.
Sweetener:
- Honey: For sweetness, though agave syrup is my go-to for vegan friends.
Method
I simmer everything together for several minutes, tasting along the way to find the perfect balance of flavors. Be careful! It likes to boil over at a moment’s notice! For every cup of milk, I typically use:
- 1 teaspoon of turmeric
- 1 teaspoon of ginger
- ½ teaspoon of cinnamon
Feel free to adjust the quantities to suit your taste!
Health Benefits of Golden Milk
Golden milk isn’t just delicious—it’s packed with potential health benefits:
- Anti-inflammatory: turmeric’s curcumin reduces inflammation, easing arthritis and muscle soreness.
- Rich in antioxidants: helps combat oxidative stress and supports cell health.
- Immune-boosting: turmeric and ginger strengthen the immune system.
- Digestive aid: ginger and black pepper improve digestion and reduce bloating.
- Brain health: curcumin enhances memory and lowers the risk of neurodegenerative diseases.
- Heart health: supports blood vessel function and lowers cholesterol.
- Better sleep: its soothing warmth promotes relaxation before bedtime.
AND golden milk isn’t full of sugar – artificial or otherwise – or caffeine, and is bougie enough to feel like a special treat. Treat yo’self!
A Few Notes
I’m not a doctor or nutritionist, so take these health claims with a pinch of (metaphorical) salt. It’s always a good idea to do your own research or consult a professional if you have concerns.
Like anything, moderation is key. If you’re new to these spices, or they’re not part of your usual diet (how?! they’re my absolute favorites!), take your time to adjust and see how your body feels.
A Cozy Ritual
For me, golden milk is more than a drink—it’s a ritual. I love making a big pot on chilly evenings, reheating a cup at a time, and curling up with this soothing, golden elixir. It’s my go-to winter drink, and I hope it becomes yours too. ♡
Let me know if you liked further tweaks or additions!
If you liked this recipe recommendation, try my chickpea stew! It is delicious, protein-filled and vegan.
