Easy Golden Milk Recipe

I wanted to spotlight Golden Milk for its multiple positive benefits. If you’re anything like me, winding down in the evenings used to look a lot like a Netflix show paired with some sort of munchy snack. As my dietary and sleep habits have evolved, finding ways to wind down that make me feel good and support better sleep and hormone health have become top priority.

Golden Milk is a long-standing drink that is touted for its anti-inflammatory, neuroprotective and antioxidant benefits, coming from the main ingredient – turmeric. Turmeric is a spice that gives Asian and Indian foods (and this “golden” milk) in curry their bright yellow color.

Curcumin (the active component in turmeric) has also been used for centuries in Ayurvedic medicine because of its multi-faceted healing benefits. It is a potent antioxidant, which fights compounding stress (cell damage, oxidative stress and illness) in our bodies. It may also be linked to lower risk of infection and may even improve cardiovascular health.

Due to the strong antioxidant properties in Golden Milk, and specifically turmeric, it is thought to also play a helpful role in easing joint inflammation. Not only does turmeric contain these powerful fighting abilities, but the other common ingredients in Golden Milk – ginger, cloves, cinnamon – also act in the same way.

With all of that in mind, I have been cycling it into my nighttime winddown routine, and it has yet to disappoint! This ritual has provided the end to my evenings with a sense of calm and warmth. It truly is a joyful experience to sip on, and I know I am supporting my body in a protective way.

So without further ado, here’s the recipe. I hope you enjoy making and sipping on this warming drink and if you try it, please let me know!

Serving size: 1

Ingredients:

·      ¾ c milk or unsweetened dairy-free milk of choice (if choosing DF, I recommend unsweet almond, cashew or coconut milk)

·      1 tsp turmeric

·      ½ tsp cinnamon

·      ½ tsp ginger

·      Pinch of black pepper

·      *Optional: sprinkle of ground cloves to top

·      *Optional: 1 tsp honey for some sweetness

Substitution tip*: if you want a vegan option, sub honey for maple syrup

Directions:

1.     In a medium saucepan, heat all the ingredients of the Golden Milk over medium-high heat.

2.     While ingredients are heating, whisk together until well combined. Once mixture reaches a low boil, remove from heat.

3.     Allow to cool until Golden Milk is cool enough to pour into a mug and drink.  

*Serving and preparation tip: I will often triple the recipe and store it in the fridge for multiple nights of sipping. Takes no extra time but gives me a few nights’ worth of Golden Milk.