- Golden milk is a spicy, healing blend of spices that is cooked with milk and sugar.
- Golden milk is an ancient Ayurvedic remedy that is used to help improve digestive health, reduce inflammation and reduce joint pain.
- Golden milk has a warm and spicy flavor, with hints of ginger, cinnamon, and other spices.
- Make golden milk lattes by frothing the milk with a handheld milk frother.
I’ve spent a good amount of time in India, bouncing between ashrams and enjoying my fair share of simple golden milk. A close relative to chai tea, golden milk is a spicy and healing blend of spices that is cooked with milk and lots of sugar.
You can find golden milk mix in most little shops around Rishikesh, the hub for spiritually curious travelers.
I’ve since been obsessed and have been incorporating it into my nightly ritual ever since. I’ve recently been exploring it as a healing herb for my own reproductive health.
I’m going to go through the benefits of this golden milk recipe, but you can jump ahead to the recipe if you’re ready to get a taste of this delicious Ayurvedic medicine.
What is golden milk good for?
Golden milk is an ancient Ayurvedic remedy that is used to help improve digestive health, reduce inflammation and reduce joint pain.
The main known benefits of this Ayurvedic medicine come down to turmeric, a spice used in Middle Eastern and Asian cuisine, as well as in traditional medicines. Turmeric is obtained from the rhizome of the Curcuma longa plant, and contains a number of bioactive ingredients including three curcuminoids (curcumin, desmethoxycurcumin, and bisdemethoxycurcumin), which have been studied for their potential health benefits.
Turmeric has been studied for its potential benefits in treating a variety of chronic conditions, but its oral bioavailability has limited the usefulness of its curcuminoids in human trials.
In recent years, absorption-enhanced curcuminoid formulations have been developed, which have led to a number of clinical studies examining the potential health benefits of turmeric and its curcuminoids in treating inflammatory conditions and glucose/lipid dysregulation.
One interesting review examines “the scientific evidence for the potential health benefits of turmeric and its curcuminoids in the treatment of arthritis, diabetes, and the metabolic syndrome, and discusses recommendations for future research.”
What does golden milk taste like?
Golden milk has a warm and spicy flavor. It is often described as having a slightly sweet, earthy, and nutty flavor. You may also detect hints of ginger, cinnamon, and other spices, depending on which ingredients are used. The flavor is usually quite mild, but can be adjusted to your own tastes. I like my golden milk recipe super sweet and spicy 😊
A little tribute to my time in India because I can’t help myself 🥺
How to make your own vegan golden milk powder
Vegan golden milk powder is an alternative to traditional dairy-based golden milk powder. It typically consists of a combination of plant-based ingredients such as turmeric, ginger, cinnamon, and nutmeg, as well as plant-based proteins, fats, and carbohydrates. The mix can be used as a hot or cold beverage, or as an ingredient in various recipes. The ingredients are all vegan-friendly, so this type of golden milk powder is a great option for vegans and those interested in plant-based diets.
You can make your own vegan golden milk powder recipe with these ingredients:
- 1/2 cup turmeric powder
- 1/4 cup ground cinnamon
- 2 tablespoons ground ginger
- 1 teaspoon ground black pepper
- 1/4 teaspoon ground cardamom
- 1/4 teaspoon ground nutmeg
- 2 tablespoons coconut sugar (optional)
- 1/4 cup coconut milk powder
In a bowl, mix together the turmeric powder, cinnamon, ginger, black pepper and remaining ingredients. Store this golden milk mix in an airtight container, away from direct sunlight and heat. When you’re ready to make a cup of golden milk, mix 2-3 teaspoons of the mix with a cup of hot water or plant-based milk of your choice.
Store your spice mixture in an airtight jar like this:
How to make golden milk at home
Combine the milk, turmeric, ginger, cinnamon and honey along with desired optional ingredients in a saucepan.
Heat milk on low-medium heat until it reaches a simmer (but not a boil). Reduce the heat and let the mixture simmer and thicken for the next 5 to 10 minutes or so. Stir regularly to prevent the ingredients from burning. Take the saucepan off the heat.
Add in your desired sweetener (like maple syrup) if desired. Strain the mixture into a bowl and discard the solids. Serve hot or cold as desired. Enjoy!
Ingredient swaps for the perfect golden milk
You can customize your homemade golden milk spice mix as much as you want to. As an Ayurvedic medicine, the thought goes that the best spice blend is the one that works with your dosha and your body type. While I won’t get into that here, I like to stretch that logic to include a certain flexibility in customization of this spice blend.
Here are a few of my favorite swaps:
- Warm spices: All the spices that you associate with Fall or the holidays could work well in your golden milk spice blend. Try adding ground cloves, ground nutmeg, dried ginger powder, ground cinnamon, or vanilla powder to your spice mix.
- Sweetener: While this recipe uses maple syrup as a healthy sweetener option, I also like straight up cane sugar. You can use your preferred sweetener here. A few natural sweeteners that work well with this turmeric drink are a little maple syrup, date sugar, coconut sugar, or raw honey.
- Plant based milk: You can use whatever kind of plant based milk you prefer. The fattier kinds of milk work best: cashew milk, oat milk, soy milk, full fat coconut milk, almond milk, or another fatty non-dairy milk.
- Powdered milk: Mix your golden milk spices with powdered milk and store in an airtight container to be used for later. I like powdered coconut milk, but you can really use whatever kind you want. The same tip here: the fattier the milk the better.
Vegan golden milk mix recipe
- milk frother (optional, for golden milk latte)
- Combine the milk, turmeric powder, ginger powder, cinnamon powder and maple syrup or honey along with desired optional ingredients, in a saucepan.
- Warm over medium heat for 5 minutes or until it’s hot but not boiling.
- Remove from heat, taste, and adjust for sweetness and flavor.
How do you make spicy milk?
To make a spicier milk, add more black pepper or ginger powder to the recipe. You can also add a pinch of nutmeg or cardamom for added flavor. Grate fresh ginger into your milk as it cooks for an extra kick.
How do you make a turmeric latte mix?
To make a golden milk latte, combine one cup of your favorite milk, one teaspoon of turmeric powder, one half teaspoon of cinnamon powder, one teaspoon of honey, and one pinch of black pepper. Mix the ingredients together until they’re combined and then whisk with a milk frother to create a creamy turmeric latte. Serve warm or cold.
Can you make this mix ahead of time and store it?
Yes, you can make this golden milk mix ahead of time and store it in an airtight container for up to one month.
What is golden milk tea?
Golden milk tea is a type of tea that combines turmeric, ginger, black pepper, and other spices with black tea and milk to create a comforting, spiced beverage. This turmeric tea can be served hot or cold and usually has a sweet and slightly bitter flavor.
Is there a healthy store mix?
I quite like this spice mixture, which includes a few other Ayurvedic herbs for overall wellbeing, stamina, and health. It’s also vegan and has “clean ingredients”. Add this spice mix to some warm milk for a delicious healthy treat.
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