Golden Milk with Turmeric, Ginger and Spices
Golden Milk - also called Haldi Doodh - is a warm, milky beverage seasoned with turmeric, black pepper, ginger root, and fat (ghee, coconut oil, or cow's milk). This is a traditional Ayurvedic drink used by many for health benefits, or to enjoy the delicious flavor.
Ayurveda is an ancient form of holistic medicine originating from India. It combines diet, lifestyle, and meditation, tailored to an individual's constitution - we all have different body types and needs. In Ayurveda, food plays a crucial role in keeping the body balanced. Food is meant to keep us healthy - and to be enjoyed, of course.
Curcumin is the active ingredient in turmeric root that gives it a deep orange-yellow color. To make turmeric more effective, black pepper and fat are combined for better absorption.
Research studies have shown some incredible benefits from turmeric - it brings health to the digestive system, respiratory tract, joints, kidneys, and liver, and can also provide mental wellness.
Recipe - makes 1 cup
1 cup whole milk or dairy-free milk (oat, almond, coconut - keep in mind the sugar content of each)
1 tsp ground turmeric powder or freshly grated turmeric root
½ tsp ground ginger or grated ginger root
1/4 tsp of cinnamon and/or cinnamon stick
¼ tsp ground cardamom
Pinch of freshly ground black pepper
Instructions
In a small saucepan over medium heat, whisk together all of the ingredients
Just before the milk starts to boil (you’ll see a few bubbles), reduce the heat to low
Cook the mixture, occasionally stirring, for 10 minutes
Pour the golden milk through a fine mesh strainer into a heat-safe mug and serve hot.
Reheat leftover golden milk on the stovetop over low heat
I suggest wearing gloves when grating turmeric - the orange color is pretty strong on the skin.
Genia’s Spoon Me Tips
If you really want to sweeten your Golden Milk, you can add a spoonful of maple syrup or honey to taste (if using honey don't add at boiling point). You can also keep it simple with the spices above, but may want to limit those if using an additional sweetener.
We love frothing in our family - you can purchase a handheld frother online - they’re the coolest! You can make your own latte by using your frother to mix before serving, or having yourself. It’ll look so pro, like the tea café on the strip.
Much Golden Love,
Genia