Golden milk, also known as turmeric latte or “haldi doodh” in India, is a traditional Ayurvedic beverage that combines milk and turmeric with other spices to create a delicious and health-boosting drink. Known for its anti-inflammatory and antioxidant properties, golden milk is both soothing and easy to prepare. Here’s a super-simple recipe to make this golden elixir at home.
Health Benefits of Golden Milk
- Anti-inflammatory: Turmeric contains curcumin, a compound with powerful anti-inflammatory properties that can help reduce joint pain and inflammation.
- Rich in Antioxidants: The spices used in golden milk, such as turmeric, cinnamon, and ginger, are loaded with antioxidants that fight free radicals and promote overall health.
- Boosts Immunity: This drink supports the immune system, making it a great choice during cold and flu season.
- Aids Digestion: Ginger and turmeric are known to improve digestion and soothe digestive discomfort.
- Promotes Relaxation: Warm milk, combined with calming spices, can help you relax and improve sleep quality.
Ingredients
- 1 cup milk (dairy or plant-based like almond, oat, or coconut milk)
- 1/2 teaspoon ground turmeric (or 1 inch of fresh turmeric root, grated)
- 1/4 teaspoon ground cinnamon
- 1/4 teaspoon ground ginger (or a small piece of fresh ginger, grated)
- 1 teaspoon honey or maple syrup (optional, for sweetness)
- A pinch of black pepper (to enhance the absorption of curcumin)
- A pinch of nutmeg (optional, for added flavor)
Instructions
- Heat the Milk:
- Pour the milk into a small saucepan and place it over medium heat.
- Add the Spices:
- Add turmeric, cinnamon, ginger, and black pepper to the milk. Stir well to combine.
- Simmer:
- Reduce the heat to low and let the mixture simmer for about 5 minutes. Stir occasionally to prevent sticking and ensure the spices are well blended.
- Sweeten:
- Remove the saucepan from heat and stir in honey or maple syrup if you prefer a sweeter drink.
- Strain (Optional):
- If you used fresh turmeric or ginger, strain the milk through a fine sieve into a mug to remove any solids.
- Serve:
- Pour the golden milk into a cup, sprinkle with a dash of nutmeg or cinnamon on top for garnish, and enjoy it warm.
Tips and Variations
- Make It Creamier: Use full-fat coconut milk for a rich and creamy version of golden milk.
- Add Superfoods: Boost the nutritional value by adding a teaspoon of chia seeds or a pinch of ground cardamom.
- Cold Version: Blend cooled golden milk with ice for a refreshing summer drink.
Conclusion
Golden milk is a comforting and nutritious drink that’s easy to prepare and perfect for any time of the day, especially as a nighttime ritual to unwind. Packed with the healing properties of turmeric and other spices, it’s a delicious way to boost your health while satisfying your taste buds. Try this recipe today and enjoy the benefits of this golden elixir!
