Introduction
Golden Milk, or 'haldi doodh' as it's traditionally known in India, has been a cornerstone of Ayurvedic medicine for thousands of years. This ancient healing drink has experienced a modern renaissance as people worldwide discover its comforting properties and potential health benefits. In traditional Indian households, it was common for mothers to prepare this warming drink for their children before bedtime, especially during cold seasons or when fighting seasonal ailments. The crucial addition of black pepper, which might seem unusual to some, actually helps the body absorb turmeric's beneficial compounds, showcasing our ancestors' intuitive understanding of food synergies.
Ingredients
• 2 cups unsweetened plant-based milk (almond, oat, or coconut milk)
• 1 teaspoon ground turmeric powder
• 1/2 teaspoon ground cinnamon
• 1/2 teaspoon ground ginger
• 1/4 teaspoon freshly ground black pepper
• 1 tablespoon raw honey or maple syrup
• 1/2 tablespoon coconut oil or ghee (optional)
• 1/8 teaspoon ground cardamom (optional)
• 1 pinch sea salt
Step 1:
Add plant-based milk to a Small Saucepan over medium-low heat
Step 2:
Add turmeric, cinnamon, ginger, black pepper, cardamom (if using), and salt. Whisk until well combined
Step 3:
Add coconut oil or ghee (if using) and whisk continuously while heating for 5-7 minutes, until steaming but not boiling
Step 4:
Remove from heat and stir in honey or maple syrup until dissolved
Step 5:
Whisk once more until frothy and divide between two cups
Q: Can I make this without heating the milk?
A: While possible, heating helps blend the spices and activate turmeric's beneficial compounds
Q: Why is black pepper included?
A: Black pepper enhances the bioavailability of curcumin, the active compound in turmeric
Q: Can I make a larger batch?
A: Yes, multiply ingredients as needed but consume within 2 days for best results
• Use fresh turmeric root (1-inch piece, grated) instead of powder for stronger flavor.
• Black pepper increases turmeric absorption.
• Choose full-fat coconut milk for a creamier texture.
• Store turmeric powder in a dark, cool place to maintain potency.
• Recipe is naturally vegan if using maple syrup instead of honey.
• Contains anti-inflammatory properties from turmeric and ginger.
Serve hot in mugs, with an optional sprinkle of cinnamon on top
Store in an airtight container in the refrigerator for up to 2 days. Reheat gently before serving
Prepare all spices before heating the milk to ensure smooth incorporation
- Never let the mixture boil as it can make the milk separate
- Whisk continuously to prevent spices from clumping
- Use full-fat milk options for the creamiest results
Use fresh turmeric root and ginger root instead of powder for a more vibrant flavor. Add a shot of espresso for a Golden Milk Latte
Enjoy with a light cookie or biscotti, perfect alongside meditation or evening relaxation
Enjoyable year-round, particularly comforting in fall and winter
Contains tree nuts if using almond milk. Check milk alternative labels for specific allergen information. Optional ingredients may contain dairy if using ghee
