Unlocking the Secret to Making Golden Milk

Golden Milk reigns supreme as an anti-inflammatory, healthy, and healing drink. Its earthy, warm, and golden spice is a powerful Ayurvedic remedy that has been used for centuries. The secret of this recipe is that it is optimized for absorption, surprisingly simple to make, and outrageously delicious! Comfort in a cup and a perfect beverage to enjoy before bed. 

What is Golden Milk?

Golden Milk, also called Turmeric Milk, or more traditionally, Haldi ka Doodh, is a nourishing drink made with turmeric, spices, and milk. Long used across India in ancient Ayurvedic medicine, Golden Milk is known for its anti-inflammatory properties. It tastes similar to chai, with the main difference being that this recipe doesn’t use cardamom. I love drinking it, especially before bed, as it aids in relaxation and helps to boost the immune system while sleeping.

The Benefits of Golden Milk

Golden Milk is more than just a tasty drink. Turmeric is popular among the health-conscious for good reason. Its anti-inflammatory properties make turmeric a wise choice for those with auto-immune conditions and inflammatory issues, but it also supports digestion, as well as immune and liver function. Studies show that it may even offer protection from some types of cancer, and it's also been shown to protect heart and cardiovascular system health.

Turmeric is one of Mother Nature’s top healing compounds. Curcumin, the active ingredient in turmeric, can help certain autoimmune conditions by regulating inflammatory signals. It is also a potent antioxidant that works within the body to fight free radicals. It can even help boost immune defenses by fighting chronic inflammation that may otherwise suppress your immune system.

Ayurvedic and Chinese medicine have been prescribing golden milk for centuries. Because it is served warm, Golden Milk maximizes turmeric's natural antioxidant power while combining other beneficial spices and a little healthy fat, which enhances absorption.

Golden Milk Ingredients

The first time I made golden milk, I had just suffered a severe concussion and was looking for a safe and effective way to reduce the inflammation in my brain. I was pleasantly surprised by how simple, tasty, and healing this drink was! I now keep a batch of Golden Milk powder on hand at all times. The recipe is straightforward, and here’s what goes into it:

Milk: 

I tend to use hemp or coconut milk as the fat content helps aid in the absorption of turmeric’s healing compounds. But you can use your favorite dairy or dairy-free options, such as almond, cashew, or oat. The beauty of this recipe is that it can be easily adapted to suit your dietary preferences and needs. 

Turmeric: 

This is, of course, the star of the show, and it is easiest to use the dried/powdered form.

Cinnamon and Black Pepper:

Cinnamon and black pepper are present to help activate turmeric curcumin and increase the absorption rate. 

Ground Ginger:

Ginger is here to add additional warmth and spice to the recipe as well as additional anti-inflammatory and digestion support. 

Coconut Oil:

Coconut oil is an optional ingredient; however, if you are using a lower-fat content dairy alternative milk, adding coconut oil will provide added fats to improve absorption and give you a creamier drink. 

Sweetener: 

My top choice is maple syrup or raw honey since traditional sugar tends to increase inflammation. However, sweetening the drink is entirely optional, and the choice of sweetener is at your discretion. 

Golden Milk Recipe (Turmeric Tea)

Golden milk is a great-tasting way to get turmeric's digestive, anti-inflammatory, and immune-boosting benefits.

The Ingredients:

½ cup of turmeric powder

¼  cup of ground cinnamon

2 TBSP  ground ginger

¼  tsp black pepper

6-8 oz milk of choice

½ tsp of coconut oil (optional)

The Method:

Place your dry ingredients in a large bowl and mix until thoroughly combined. This is your Golden Milk spice mix. Store in an airtight glass container in the fridge to ensure freshness. 

To Use:

To a small saucepan, add 6-8 oz of milk (dairy, soy, almond, oat, coconut, cashew, or use bone broth for a heartier tea), coconut oil if using, and 2-3 tsp of your Golden Milk spice mix. 

Heat the mixture for 3-5 minutes over medium heat until hot, but not boiling. If you want to reduce the grittiness, pour the mixture through a strainer to remove some of the herb powders. Stir in a TBSP of raw honey or maple syrup if desired to sweeten and drink immediately.

Golden Milk Notes and Alternatives

To improve the absorption of Golden Milk’s healing properties, add ½ teaspoon of coconut oil or ghee. For an added tea twist, steep your favorite tea in the milk before adding the Golden Milk spice powder. For a milk-free alternative, try using just water, or substitute bone broth for a nutritious boost. 

We hope you enjoy our version of Golden Milk. If you make it be sure to tell us all about it in the comments below, and until next time,

Disclaimer: 

Content from thisunboundlife.com is informational and not intended as a substitute for professional medical advice. Just because something is “natural” does not mean it’s safe for every person. Many plants should be avoided when pregnant or nursing; some can cause extreme interactions with prescription and over-the-counter medicine. 

While we strive to be 100% accurate, utilizing information from scientific studies, trusted sources, and verified publications, we are not health professionals, medical doctors, or nutritionists. It is solely up to the reader to verify nutritional information and health benefits with qualified professionals for all edible plants listed on this website and to ensure proper plant identification. 

The information provided by this site is not intended to diagnose, treat, cure, or prevent any disease. Before using herbal preparations, always research them, speak to a professional about any significant concerns, and seek medical advice when needed.