Ayurveda Golden Milk
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Golden milk without the sugar, please!
This delicious, comforting drink is an excellent substitute for coffee that is also good for your health. So if you’re trying to limit caffeine, ditch your traditional latte for a turmeric latter, better known as golden milk. This healthy concoction is used in the Ayurveda alternative medicine system practiced in India, where it is known as haldi doodh. This drink is medicine in a cup as all of the ingredients we use, turmeric, ginger and cinnamon, black pepper, and oat milk, have a wealth of health benefits, including antioxidants and anti-inflammatory properties. Traditionally made with just three ingredients, milk, turmeric, and black pepper, we added a few more to enrich the flavor and increase the health benefits.
Here’s what you’ll need:
- Turmeric. Curcumin, the main active compound in turmeric, has powerful anti-inflammatory effects and potent antioxidants (source). It has been used in India in Ayurvedic medicine for thousands of years for conditions such as breathing problems, joint pain, fatigue, digestive issues, and more. (source)
- Ginger is a natural anti-inflammatory and antioxidant known to aid digestion and relieve nausea. (source)
- Cinnamon. Cinnamaldehyde, the compound in cinnamon responsible for the spice’s health benefits, contains powerful antioxidant and anti-inflammatory properties. (source)
- Oat Milk is dairy free and high in fiber, vitamins, and minerals. The Beta-glucan found in oat is a soluble fiber that slows down the absorption of carbohydrates and regulates blood sugar levels. (source)
- Black pepper contains piperine, a natural substance that boosts the absorption of turmeric by up to 2,000%. (source)
We use this brand of turmeric in our golden milk. We also use it to make our immunity-boosting ginger shot.
Here’s what you may need:
You can make golden milk with just a saucepan and a spoon to stir, but if you want to save time, we recommend the following equipment:
- Matcha Whisk. If you already have this handy tool in your kitchen to make the perfect matcha, you can use it to whisk the turmeric powder. The whisk allows you to coax the turmeric powder into a uniform consistency as the powder tends to clump when coming into contact with liquid. Check out our online shop for an eco-friendly matcha broom.
- Milk Frother. If you own an espresso machine, you may already have a milk frother, so use that to save time and cleaning. The milk frother warms up your milk and gives it a creamy texture to give your golden milk that latte consistency.
Ayurveda Golden Milk
Equipment
- Bamboo Matcha Whisk optional
- Milk Frother optional
Ingredients
- 200 ml oat milk /almond milk
- 1 tsp turmeric powder /organic ground turmeric (3.1g)
- 1/4 tsp ground ginger (0.4g)
- 1/4 tsp ground cinnamon (0.7g)
- 1/4 tsp ground black pepper (0.6g)
Instructions
- In a small saucepan, simmer the milk on low to medium heat for 2-3 minutes or until the milk begins to boil.
- Pour the hot milk into a mug.
- Add the spices and whisk until smooth.
- Taste and adjust the spices to your taste preference. Add more turmeric or ginger for a more intense flavor.
- Serve immediately. Golden milk is best to drink warm.
Notes
- Use organic turmeric powder or organic turmeric roots.
- Turmeric roots stain EVERYTHING except for your teeth. Wear rubber gloves when handling and protect your kitchen countertops from staining.
- Your cutting board, grater, and blender might also become stained from the fresh turmeric. Use turmeric powder as a substitute.
- Many recipes recommend adding sugar, but we think that is entirely unnecessary since turmeric has a sweet twinge to eat and tastes delicious without the added health risk of added sugar.
- Add other spices like nutmeg and cardamon to enhance the flavor.
- Different kinds of milk give varying results. I use oat milk for its creamier texture, but almond milk is a great alternative.
