GOLDEN MILK
Golden milk—also known as Haldi doodh (turmeric milk)—is a traditional Indian drink that’s especially lovely in the evening. Turmeric, or Curcuma longa-Rhizoma, is also called Haridrā, meaning “yellow.”
Turmeric is packed with antioxidants and may help reduce inflammation and joint pain, improve memory and brain function, protect against heart disease, lower blood sugar levels, enhance bone health, and aid digestion. It can also support general mental health and mood, particularly in reducing anxiety.
Anxiety and stress can weaken agni (digestive fire), putting us at risk for imbalances. Turmeric helps kindle this digestive fire, known in Ayurveda as “agni dīpana.”
Try Golden Milk as a delicious and soothing beverage as part of your bedtime routine. Be consistent and notice how your sleep improves and how you feel the next day!
Ingredients
1 1/2 cups of whole milk, preferably organic, without added preservatives (you may substitute w/ a non-dairy alternative)
1 1/2 tsp ground turmeric (turmeric powder)
1/4 tsp ground ginger (ginger powder)
1 whole cinnamon stick (or 1/4 tsp of ground cinnamon)
1/8 teaspoon ground cardamom, or 2-3 cardamom pods, crushed (optional)
1 tbsp ghee (coconut oil makes a fine non-dairy substitute)
1 pinch ground black pepper
1 tbsp sweetener of choice (i.e. maple syrup, honey or jaggery)
Instructions
Warm milk in a small saucepan over low heat. Add turmeric, ginger, cinnamon, black pepper, and cardamom (if using). Stir until well combined. If you are new to turmeric, start with a lower quantity and gradually increase as you develop a taste for it.
Bring the mixture to a simmer, but do not boil. Simmer for 5 minutes, stirring occasionally, until smooth, hot and fragrant.
Remove the saucepan from the heat. Strain the golden milk over a fine-mesh sieve into your favorite mug. Discard the solids. Stir the ghee (or coconut oil) and sweetener of your choice (if using) into the milk. If you use honey as a sweetener, make sure that you don’t heat honey or add while the milk is still very hot: heated honey is considered toxic in Ayurveda.
Sip while warm and relax.
