Golden Milk

Turmeric is bitter, pungent, and astringent, and is a powerful anti-inflammatory and blood moving herb. 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. Golden Milk is famous for combining the healing properties of these two substances into a warming and nourishing elixir.

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.

When choosing milk, raw and grass-fed whole milk is best, as it is high in omega-3 fatty acids and the beneficial enzymes haven’t been killed through pasteurization. But raw milk can be hard to find—in that case, any cream-top 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.

Golden Milk

V↓ P↓ K↓


1 cup whole milk (see notes above)

1/4 teaspoon dried turmeric, or 1 inch fresh (peeled and sliced)

Optional additions

For vata:

1 date

1/4 teaspoon ashwaganda

For pitta:

1 date

pinch of cardamom

For kapha:

pinch of cinnamon

pinch of clove powder

pinch of ginger powder

raw honey (stir in before serving)


  1. 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.

  2. Add turmeric and any desired additions to a blender, and cover with warmed milk.

  3. Blend on high until smooth, about 30 seconds to a minute.

  4. Pour into a mug and enjoy! Serves 1.