How to Make Golden Milk

Golden milk, also known as turmeric milk, is a warm turmeric beverage that is believed to have numerous health benefits. This drink has been made in Indian culture for centuries, and is a great way to boost health.  This sweet and spicy drink is an easy way to get in a health boost.  The ingredients include black pepper, which helps to enhance the absorption of  curcumin, turmeric’s active compound.

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Turmeric and the ingredients in golden milk are thought to benefit your health in many ways, including:

• Anti-inflammatory
• Reduces the risk of cancer
• Antioxidant properties
• Immunity booster
• Reduces the risk of heart diseases
• Helps with depression
• Helps with blood sugar and diabetes
• Helps in the treatment of Alzheimer’s disease
• Improves digestion

There are some people who should not drink turmeric milk, such as those with bleeding disorders.  You can look online to read more on who should not use turmeric. 

Here’s a simple recipe to make golden milk.  You can also purchase pre-made golden milk powder.

Ingredients

• 1 cup milk (dairy or plant-based)
• 1/2 teaspoon ground turmeric
• 1/4 teaspoon ground cinnamon
• 1/4 teaspoon ground ginger
• 1/4 teaspoon ground cardamom (optional)
• Pinch of black pepper
• Sweetener of your choice (honey, maple syrup, etc)

Instructions

1. Heat the milk

Pour 1 cup of milk into a small saucepan and heat it over medium-low heat.

You can use dairy milk or a plant-based milk such as almond, coconut, or oat milk.

2. Add the spices

Once the milk has heated, add 1/2 teaspoon of ground turmeric, 1/4 teaspoon of ground cinnamon, 1/4 teaspoon of ground ginger, and a pinch of black pepper. The black pepper helps enhance the absorption of turmeric’s active compound, curcumin.

3. Mix and simmer

Whisk or stir the milk gently to combine the spices. Continue to heat the mixture on low heat, stirring occasionally, for about 5 minutes. This allows the flavors to meld together.

4. Sweeten to taste

Taste the golden milk and add a sweetener of your choice, such as honey, maple syrup, or stevia. Start with a small amount and adjust to your desired level of sweetness.

5. Strain and serve

If desired, strain the golden milk to remove any undissolved spices. Then pour it into a mug or cup.

6. Enjoy!

Golden milk is traditionally enjoyed warm, so sip it slowly and savor the flavors. You can garnish it with a sprinkle of ground cinnamon or a pinch of turmeric for an extra touch.

Golden milk is a wonderful way to incorporate the goodness of turmeric and spices into your daily routine. It’s known for its anti-inflammatory properties and potential health benefits. Feel free to adjust the spice amounts according to your taste preferences, and experiment with different types of milk or additional flavorings like vanilla extract.