Recipe Time: Golden Milk
Ah, golden milk… I love this flavorful beverage, especially on a fall or winter day.
Golden milk is easy to make. I often whip up a cup in the afternoon, when I want a warm and delicious drink that’s also caffeine-free. Prefer your drinks on ice? Tastes just as good!
Turmeric, the key ingredient in golden milk, contains curcumin, a compound that’s anti-inflammatory, antibacterial and acts as an antioxidant. Turmeric has deep roots in Indian cuisine, and golden milk as we prepare it today is an evolution of the traditional Indian drink haldi doodh, or turmeric milk, which is simply that — turmeric and milk. One might drink haldi doodh solely for the health benefits.
This modern golden milk recipe is loaded with nutrition and flavor thanks to several spices, a similar combination as you find in chai tea (without the tea!). Read below for the health properties of these spices.
I suggest you prepare the drink as indicated below, then adjust the spices to your tastes. Don’t like heat? Skip the cayenne. Love cinnamon? Add extra. You really can’t go wrong. And once you know “your” blend, save yourself time later by making a big batch and storing it in an airtight container.
Golden milk is loaded with health-supportive spices!
Ingredients
1 C milk (i.e. dairy, almond or coconut*)
1⁄2 tsp. turmeric
1⁄2 tsp. cinnamon
1⁄4 tsp. ground ginger
1 large pinch nutmeg (or more to taste)
1 pinch ground black pepper
1 pinch cayenne pepper (optional)
1⁄2 tsp. raw honey (or maple syrup, optional)
1 scoop collagen or bone broth protein protein powder (optional)
*I prefer canned coconut milk, which is rich, so I use 1/2 C coconut milk with 1/2 C water.
Instructions
In a saucepan over medium heat, add your ingredients, through the cayenne. Once warmed to your liking (be careful not to boil), use a frothing wand or whisk to blend in the honey and protein powder, if using. Why protein powder? Drinks like this one, or my Matcha Latte, offer a convenient way to boost protein for the day.
Serve and enjoy!
Note: if you prepare a big batch of golden milk spices, I use 1.5 tsp. per 8 oz. of milk.
Golden milk’s health benefits
Below are a few of the ways golden milk supports health:
Black pepper enhances nutrient absorption
Cayenne pepper supports metabolism and circulation
Cinnamon (Ceylon, in particular) provides anti-cancer, antimicrobial and antioxidant properties; it promotes circulation; and in sizable quantities, it may help reduce blood sugar and lipids
Ginger is an antioxidant, it’s anti-inflammatory and supports digestion (including nausea relief)
Turmeric (which contains curcumin) is anti-inflammatory, antibacterial, may help lower lipids and has anti-cancer properties.
