Theres a reason this drink is so popular, not only does it have potent health benefits, but it’s warming spice combination is delicious and soothing.
Golden Milk has been around for centuries as a traditional Ayurveda recipe (Ayurveda is a natural system of medicine practiced in India). It has been used traditionally to have a balancing effect on the our bodies energies and long lasting health benefits.
In this post we will talk about the ingredients in golden milk and their benefits, how to make it and some additions you could add to boost its potential.
Golden Milk has three standard spices in its traditional recipe. The main star of this recipe is turmeric, which is a powerful anti-inflammatory as well as an antioxidant that supports the whole body with its cancer fighting benefits. When turmeric is consumed with the second ingredient, black peppercorn, it increases the absorption rate of the turmeric by 2000% so don’t leave out this sidekick! The third ingredient in this concoction is fresh ginger, this superfood root has amazing health benefits that detoxify your body, soothe your stomach, improve your heart health and fight against cancer and diabetes.
Now who’s got milk? In the recipe I chose coconut milk because the flavor of the coconut complements the spices the best, my second choice would be almond milk or a mix of the two. If you don’t have either of those you could also use any milk or non dairy milk that you prefer. By consuming the turmeric in a fat soluble liquid like milk, it will also support the turmeric to absorb its healing effects into your body the most efficiently.
In order to sweeten this concoction I add coconut sugar, but you can use the preferred natural sweetener of your choice, such as cane sugar or honey. I recommend to start small and add to your taste as I find that non dairy milks can vary in sweetness.
As you can see in the photo above, I used a microplane to fine grate the turmeric and ginger, but you can substitute dry spices too.. I do prefer fresh.
To make the Golden Milk add all of the ingredients into the pot and simmer for 5 minutes, you will see the mixture turn a beautiful golden yellow color. Then I use my tea trainer to get out all of the little bits and enjoy!
Bonus ingredients!
A dash of cinnamon – the perfect complimentary spice and it adds an extra boost of antioxidants and health support
Cardamom pod – this is a great addition to spice up your golden milk and can help with digestion as well as other medicinal properties to support immunity
Vanilla – this is pretty popular addition to the recipe as it can add a bit of sweetness so you can use less sugar and also supports immunity and has digestion benefits
Adaptogens – used in herbalism to counteract the effects of stress in the body. Stress causes very real physical changes in the body, including harming the neurological, endocrine, and immune systems. Adaptogens have stimulant properties that help counteract those harmful effects.
Some popular adaptogens include
- Ashwagandha
- Reishi mushroom
- Borage
- Licorice
Golden Milk
Equipment
- Pot
- tea strainer
- mug
Ingredients
- 12 oz Coconut Milk Can sub your preferred non dairy milk
- 1 tbsp grated turmeric can sub dried turmeric – 1/2 tbl
- 1 tbsp grated ginger
- 1/2 tsp black pepper
- 1 tsp coconut sugar or natural sweetener add more to taste
- 1 pinch ground cinnamon optional
Instructions
- add all ingredients into pot and simmer for 5 minutes
- strain through tea strainer
- enjoy!
Notes
Golden Milk Chia Pudding
I also like to use this combination to make chia pudding! So good in the morning topped with fruit and granola!!
If you want to make the chia pudding, make the golden milk recipe and then after straining the golden milk add 3 tablespoons of chia seeds and put in the refrigerator for a few hours to set!
Whether you chose to enjoy this as a warm drink before bed or a chia pudding to start your day it will nourish you just the same! Enjoy and feel free to comment below if you have tried the recipe to tell us what you think!
