Golden Milk is a traditional Ayurvedic healing elixir, known as Haldi Doodh. It's a warming and nourishing beverage powered by two potent healing substances: turmeric and warm milk.
Turmeric has become famous for its powerful anti-inflammatory properties. It cleanses the blood and clears the skin, while supporting blood sugar balance and healthy gut flora. It also supports joint health by reducing pain caused by inflammation.
Warm cow’s milk is a yogavahi, which means that it carries the healing properties of herbs it is combined with into the deeper tissues of the body. But the quality of the milk is important. When choosing milk, raw and grass-fed whole milk is best, as it is high in omega-3 fatty acids, vitamins and minerals, and the beneficial enzymes haven’t been killed through pasteurization. But raw milk can be hard to find—in that case, any cream-top (non-homogenized) grass-fed milk will do. And if you can’t find good quality dairy, substituting nut milk or another non-dairy favorite will work just fine. You can add a teaspoon of ghee to maintain the yogavahi benefits.
There are many options for making golden milk suitable to each constitution and season. For vata/fall season, blend in a date and some grounding ashwagandha. For pitta/summer, add a date and cardamom. And for kapha/spring season, include warming spices such as cinnamon, ginger, and clove, and stir in a little raw honey just before serving.
Golden Milk Latte
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1 cup whole milk (see notes above)
1/4 teaspoon dried turmeric, or 1 inch fresh (peeled and sliced)
1 date, pitted
1/4 teaspoon ashwaganda
1 date, pitted
pinch of cardamom
pinch of cinnamon
pinch of clove powder (you can grind whole cloves in a coffee grinder to make powder)
pinch of ginger powder
raw honey (stir in before serving)
Warm the milk in a small saucepan over medium heat until just beginning to bubble. Keep a close eye on it—once it starts to boil, it will boil over quickly. When it is almost boiling, remove from heat.
Add turmeric and any desired additions to a blender, and cover with warmed milk.
Blend on high until smooth, about 30 seconds to a minute.
Pour into a mug and enjoy! Serves 1.