An Anti-Inflammatory Favorite: Golden milk
2017
I LOVE Golden Milk. I got my first taste of this delicious beverage in a local cafe. The ceramic cup warmed my hands, the smell earthy and sweet. Once the creamy foam passed my lips I was greeted by the warmth, spice, and overall balance of the drink! It was oh so calming. The perfect companion for an evening meditation. During Yoga teacher training, I learned that the beverage’s roots are in Ayurveda, Yoga’s sister science. I fell even more in love with this drink because of its rich tradition and healing properties. SO, what is it?
A Nourishing Ayurvedic Drink
Golden Milk, also known as "Turmeric Milk," is a traditional Ayurvedic beverage made by combining milk (or plant-based milk) with turmeric, black pepper, and often other warming spices like ginger, cinnamon, and cardamom. The drink is renowned for its anti-inflammatory, immune-boosting, and digestion-supporting properties, making it a beloved remedy in Ayurvedic medicine for centuries.
Key Ingredients and Their Benefits:
Turmeric: The main ingredient in Golden Milk, turmeric contains curcumin, a compound known for its potent anti-inflammatory, antioxidant, and antimicrobial properties. It helps support joint health, digestion, and overall wellness.
Black Pepper: Black pepper is often added to Golden Milk to enhance the bioavailability of curcumin in turmeric. The piperine in black pepper boosts curcumin absorption by up to 2000%, making it much more effective.
Milk or Plant-Based Milk: Traditionally, Golden Milk is made with cow's milk, which offers calcium, protein, and fat. However, it can also be made with plant-based alternatives like almond, coconut, or oat milk for those following a dairy-free or vegan lifestyle.
Other Spices: In addition to turmeric and black pepper, Golden Milk may include ginger (which supports digestion and reduces nausea), Ceylon cinnamon (a warming spice with antioxidant properties), and cardamom (which aids digestion and helps balance the body's temperature).
Ayurvedic Method of Brewing Golden Milk
The Ayurvedic method of preparing Golden Milk goes beyond simply mixing turmeric with milk—it’s about creating balance and nourishing the body through mindful preparation. Here’s how it’s typically brewed:
1. Prepare the Turmeric Paste (Golden Milk Paste)
In traditional Ayurveda, the turmeric is first made into a paste to help maximize its absorption. The paste is made by simmering turmeric with a little water and black pepper to form a thick mixture. This paste can be stored in the fridge for convenience, so it’s ready to use whenever you need it.
2. Heat the Milk (or Plant-Based Milk)
To prepare Golden Milk, warm up your choice of milk (dairy or plant-based) in a saucepan. Avoid boiling it, as high heat can alter the flavor and properties of the milk.
3. Add the Golden Paste and Spices
Once the milk is warm, add 1 teaspoon of the turmeric paste, a pinch of black pepper, and any additional spices you prefer (such as ginger, cinnamon, or cardamom). Stir well to combine all the ingredients.
4. Simmer and Blend
Allow the mixture to simmer for 5-10 minutes on low heat to ensure the spices infuse well into the milk. You can use a whisk or a frother to create a smooth, creamy texture.
5. Sweeten to Taste
Some people prefer to add a natural sweetener like honey, maple syrup, or stevia to balance the slight bitterness of turmeric and enhance the taste.
6. Enjoy Mindfully
Golden Milk is often consumed in the evening as a calming, relaxing drink, but it can be enjoyed any time of day. In Ayurveda, it’s best enjoyed slowly and with intention, allowing your body to absorb the nourishing qualities of the drink.
Why Golden Milk Is So Special in Ayurveda
Golden Milk is highly regarded in Ayurveda for its ability to balance the three doshas—Vata, Pitta, and Kapha—each representing different energies in the body. Here’s why:
Vata (Air/Ether): The warm, grounding qualities of Golden Milk are calming for Vata dosha, which is associated with dryness and irregularity.
Pitta (Fire/Water): The cooling and anti-inflammatory properties of turmeric and other spices help balance the fiery Pitta dosha, which can be prone to heat and inflammation.
Kapha (Earth/Water): Golden Milk's warming spices like ginger and cinnamon help to stimulate digestion and metabolism, balancing the heaviness and sluggishness associated with Kapha.
Overall, Golden Milk is not just a comforting drink; it’s a soothing, medicinal beverage rooted in Ayurvedic principles that promote balance, healing, and wellness. By combining potent anti-inflammatory spices and nourishing milk, Golden Milk is a powerful tool for supporting both your physical and emotional well-being.
