A milk and turmeric drink, often referred to as “Golden Milk” or “Turmeric Latte,” is a traditional Indian beverage with origins in Ayurvedic medicine. It is cherished for its health benefits and comforting, warming flavor. Here’s a simple guide to making it:
Golden Milk Recipe
Ingredients (Serves 1)
• 1 cup milk (dairy or non-dairy like almond, coconut, or oat milk)
• 1/2 teaspoon ground turmeric (or 1-inch fresh turmeric root, grated)
• 1/4 teaspoon ground cinnamon
• 1 pinch ground black pepper (enhances turmeric’s bioavailability)
• 1 teaspoon honey or maple syrup (optional, for sweetness)
• 1/4 teaspoon grated ginger (optional, for extra warmth)
Instructions
1. Combine Ingredients: In a small saucepan, whisk together the milk, turmeric, cinnamon, black pepper, and ginger (if using).
2. Heat: Place the saucepan over medium heat and bring the mixture to a gentle simmer. Stir frequently to avoid scalding.
3. Simmer: Reduce the heat and let it simmer for 3–5 minutes to allow the flavors to meld.
4. Strain (optional): If using fresh turmeric or ginger, strain the mixture into a mug to remove any solids.
5. Sweeten: Stir in honey or maple syrup to taste, if desired.
6. Serve: Enjoy warm, topped with a sprinkle of cinnamon for garnish.
Health Benefits
• Anti-inflammatory: Turmeric’s active compound, curcumin, is known for reducing inflammation.
• Boosts immunity: Ideal during cold or flu seasons.
• Aids digestion: The addition of ginger and black pepper supports gut health.
• Promotes relaxation: Warm milk and spices can help soothe and relax before bedtime.
Spiced Golden Milk Variations
1. Spiced Masala Golden Milk
Enhance the flavors with additional warming spices.
• Ingredients: Add a pinch of ground cardamom, nutmeg, and cloves along with turmeric and cinnamon.
• Instructions: Follow the standard recipe, but simmer the milk longer (about 7 minutes) to let the spices infuse deeply. Strain and enjoy.
2. Coconut Vanilla Golden Milk
For a creamy, tropical vibe.
• Ingredients:
• Substitute regular milk with coconut milk.
• Add 1/2 teaspoon vanilla extract.
• Use coconut sugar or maple syrup for sweetness.
• Instructions: Heat coconut milk with spices and vanilla, simmer, and sweeten to taste. Garnish with toasted coconut flakes if desired.
3. Chocolate Golden Milk
A chocolaty twist for a dessert-like drink.
• Ingredients:
• Add 1 teaspoon unsweetened cocoa powder or raw cacao powder.
• Use almond milk or oat milk for a nutty flavor.
• Sweeten with a touch of maple syrup.
• Instructions: Whisk the cocoa powder with turmeric and milk until smooth, heat, and sweeten. Sprinkle with cocoa powder or shaved chocolate.
4. Chai-Infused Golden Milk
Combine chai tea and turmeric for a flavorful blend.
• Ingredients:
• Brew a cup of strong chai tea (or use a chai tea bag).
• Replace half the milk with the brewed tea.
• Instructions: Combine the chai tea with spiced milk, simmer, and sweeten to taste. Garnish with a star anise.
5. Iced Golden Milk
Perfect for hot weather.
• Ingredients:
• Prepare the standard golden milk recipe and let it cool.
• Pour over a glass filled with ice.
• Use cold-brewed chai tea or coconut water for a lighter iced version.
• Instructions: Blend or shake the cooled golden milk for a frothy texture, then serve over ice.
6. Protein-Packed Golden Milk
Great for post-workout recovery.
• Ingredients:
• Add 1 scoop vanilla or unflavored protein powder.
• Use almond or oat milk.
• Instructions: Blend the milk, protein powder, and spices before heating or serving cold. This ensures a smooth texture.
Let me know if you’d like to dive deeper into any of these variations!
