Golden Milk, also known as turmeric milk, has been a cherished remedy in the ancient Ayurvedic tradition for centuries. This warming, spiced drink is not only a delight to the senses with its vibrant color and comforting aroma but also boasts a plethora of health benefits. Ideal for winding down in the evening or revitalizing your body in the morning, this Golden Milk recipe is a simple way to incorporate a touch of Ayurvedic wisdom into your daily routine.

Health Benefits

Before we dive into the recipe, let’s explore some of the health benefits of Golden Milk:

Turmeric: The key ingredient, known for its anti-inflammatory and antioxidant properties.

Black Pepper: Enhances the absorption of turmeric’s active compound, curcumin.

Ginger: Adds a warming effect and aids digestion.

Cinnamon: Balances blood sugar levels.

Cardamom: Elevates mood and helps detoxify the body.

Milk: Choose your favorite kind, as each adds its own nutritional value.


2 cups of milk (dairy or plant-based like almond, coconut, or oat)

1 tsp turmeric powder

1/2 tsp cinnamon powder

1/4 tsp ginger powder (or a small piece of fresh ginger)

A pinch of black pepper (ground)

A pinch of cardamom powder (optional)

1 tsp honey or maple syrup (adjust to taste)

A small piece of coconut oil or ghee (for aiding absorption and adding richness)


Combine Spices: In a small bowl, mix together the turmeric, cinnamon, ginger, black pepper, and cardamom until they’re well combined.

Warm the Milk: In a saucepan, gently heat the milk of your choice over medium heat. Avoid boiling to preserve the nutrients.

Add Spices and Fat: Once the milk is warm, add the spice mixture and your choice of coconut oil or ghee. Stir well to ensure everything is fully dissolved and incorporated.

Simmer: Allow the mixture to simmer for about 10 minutes on low heat. This will let the spices infuse the milk with their flavors and healing properties.

Sweeten: Remove from heat and add honey or maple syrup to taste. Stir until it is completely dissolved into the golden milk.

Strain and Serve: Use a fine mesh strainer to pour the milk into your favorite mug, removing any large pieces of spices or undissolved solids.

Enjoy: Sip your Golden Milk slowly, preferably in a calm environment. Embrace this moment of tranquility as you taste the harmony in each sip.

Tips for Enjoying Your Golden Milk

Drink golden milk an hour before bed to help promote restful sleep. Enjoy it in the morning as a gentle start to your day, perhaps in place of coffee. If using fresh ginger, grate it finely before adding it to the milk. For an extra touch of sweetness and texture, top with a sprinkle of crushed nuts or seeds.


This Golden Milk recipe embodies the essence of Ayurveda—balance and harmony. By integrating this delicious beverage into your daily life, you can enjoy restful nights and vibrant days. Whether you’re seeking a moment of calm or an energizing start, this golden elixir is a testament to the ancient wisdom that still enriches our modern lives.

Savor each sip and embrace wellness in its most delectable form with this timeless Ayurvedic treasure!

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