Golden milk is a warming and anti-inflammatory drink that is not only good for you, but tastes absolutely delicious. All you have to do to make it at home is simmer a cozy blend of turmeric, warming spices, maple syrup, and milk on the stovetop– that’s it!
What Is Golden Milk
Golden milk is a warm, healing drink made of turmeric and milk that originated in India– also known as haldi doodh. Here in the West, we call it golden milk. It’s best known for its anti-inflammatory properties, and has become a popular drink with many different variations.
One of the best things about golden milk is how easy it is to make! You likely already have all the ingredients in your pantry and fridge right now, and you only need a few minutes to whip it up.
The Benefits of Golden Milk
Golden milk’s star ingredient, turmeric, contains an active ingredient called curcumin– which has both antioxidant and anti-inflammatory properties. These properties help reduce inflammation in the body, boost the immune system, promote digestive health, and support overall health and wellbeing.
It can also help you get a good night’s rest– promoting relaxation and reducing anxiety– making it the perfect cozy nighttime drink!
Ingredients
Turmeric– This recipe calls for ground turmeric powder– which you likely already have in your pantry. Using the powder form, as opposed to the fresh root, is the traditional way to prepare golden milk.
Milk– The fat in whole milk helps to absorb turmeric’s healing compounds. Another great milk choice is coconut. However, feel free to use any dairy or non-dairy milk of choice.
Spices– I use a blend of cinnamon, ginger, cardamom, and black pepper to activate the curcumin in the turmeric, and to add warming and spicy kick to this drink.
Maple Syrup– Maple syrup and honey are my go-to unrefined sweetener options, but you can substitute with any sugar of your liking.
Vanilla– Though optional, a dash of vanilla helps to tie together the flavors and adds a delicious aroma.
How to Make Golden Milk
1. In a small saucepan, combine the milk, maple syrup, turmeric, cinnamon, ginger, cardamom, black pepper and vanilla. Whisk to combine.
2. Heat the mixture over medium heat, stirring occasionally until it reaches a gentle simmer. Simmer for a few minutes or until steamy hot. Be careful not to boil.
3. Remove from heat. Pour mixture into a blender to froth it up, or skip and pour directly into mugs. Sprinkle it with extra cinnamon if desired. Enjoy!
Variations
Though I love adding lots of warming spices to my golden milk recipe, you can use the spices you prefer, and omit the ones you don’t have hand. The milk and the turmeric are the most important parts of this recipe, so feel free to keep it as basic or supercharged as you’d like!
Golden Milk
Equipment
- Blender, optional
Ingredients
- 2 cups milk
- 2 tbsp maple syrup
- 1/2 tsp ground turmeric
- 1/4 tsp ground cinnamon
- 1/4 tsp ground ginger
- 1/8 tsp ground cardamom
- pinch black pepper
- 1/8 tsp vanilla extract optional
Instructions
- In a small saucepan, combine the milk, maple syrup, turmeric, cinnamon, ginger, cardamom, black pepper and vanilla. Whisk to combine.
- Heat the mixture over medium heat, stirring occasionally until it reaches a gentle simmer. Simmer for a few minutes or until steamy hot. Be careful not to boil.
- Remove from heat. Pour mixture into a blender to froth up the golden milk, or skip and pour directly into mugs. Sprinkle it with extra cinnamon if desired. Enjoy!
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Did you make my golden milk recipe? Let me know in the comments! To explore the latest recipes on the blog, check out my recent posts: