Benefits of Golden Milk, an Ayurvedic Tonic.

My first experience with Ayurveda was with golden milk. I discovered this sweet and spicy mixture in college and immediately became obsessed! While I initially used it to soothe a cough, I started drinking golden milk regularly. There’s something about a warm cozy drink in the evening with a good book that soothes the soul!

Golden Milk and Ayurveda

There are numerous benefits to drinking golden milk including, reducing inflammation, combating cold symptoms, and lowering blood sugar levels. Despite its recent popularity, golden milk is an age-old recipe. Juice bars, coffee shops, and even store shelves are filling up with this delicious, golden mixture!

Golden Milk Ingredients & Their Properties

Golden milk gets its bright yellow color from ground turmeric which is why it’s sometimes referred to as turmeric milk tea. Many cultures around the globe have turned to turmeric for its anti-inflammatory properties. In Hawai’i, turmeric is called ‘olena and is used in a mixture to purify places and people.

The ingredient in turmeric that makes it so beneficial is curcumin. Curcumin is antioxidative and can reduce inflammation. Furthermore, curcumin can lessen anxiety, aid in relieving arthritis pain and encourage healthy digestion. When paired with Pepperdine, a component of black pepper, curcumin is more readily absorbed into your body.

Of course, it takes more than turmeric and black pepper to make this drink so tasty and beneficial. Ingredients such as cinnamon and ginger add an extra element of heat that support gut health. Cinnamon can be used to reduce blood sugar levels and is loaded with antioxidants.

Golden Milk Recipe

You can make golden milk with fresh ingredients or ground spices. Since ground spices are readily available and easier to measure, I use them more often.

The simplest way to create golden milk is to warm milk over the stove on low heat. Continue to stir the milk so it doesn’t create a film or curdle.

Once the milk is warm add your spices and coconut oil or ghee. Stir occasionally to ensure an even distribution of flavor. Whisking may be necessary if your spices clump together. Let this mixture brew for 3-5 minutes adding the black pepper at the end.

You can add honey or maple syrup to sweeten this mixture. However, if you add the honey while the milk is piping hot, you’re likely to burn up all the anti-bacterial and anti-viral properties. Honey that exceeds 107°F is difficult for your body to digest.

My Favorite Pre-Made Golden Milk Mixes

While dry spices are the simplest way to make your own turmeric milk, pre-made mixes are the best for quick results! Here are my favorite pre-made golden milk mixes:

Lairds superfood turmeric cream. This creamy, golden mixture is perfect for making golden milk at home! It doesn’t have all of the same ingredients as traditional golden milk so I still add cinnamon and ginger if I have it on hand. What’s great about this mix is that it’s full of adaptogenic mushrooms and mct oil to help the brain function and bring balance to your body!

Banyan Botanicals Turmeric Milk Mix. This mixture has everything you need in terms of spices, all you have to do is warm up some milk and stir! It’s an easy way to make your own golden milk at home without the fuss of ensuring you have all the ingredients on hand. Of course, you can always personalize this mixture by adding honey, cinnamon sticks, and coconut oil or ghee to the recipe!

For more ayurvedic recipes check out my kitchari cleanse experience!

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