Ayurvedic Golden Milk Recipe

Ayurvedic golden milk, also known as turmeric milk or haldi doodh, is a traditional Indian beverage that has been used for centuries in Ayurvedic medicine for its potential health benefits. It is made by combining milk with turmeric and other aromatic and warming spices and is typically consumed before bedtime.

In my Indian household, Golden milk is a go-to drink in case you come under the effect of the cold, or flue, or if your body is fighting any sort of infection. While your body is recovering from any kind of illness or surgery, this magical ayurvedic golden milk reduces inflammation.

You can make it using store-bought golden turmeric milk powders, but nothing parallels homemade golden milk using fresh and whole spices.

The main ingredient in Ayurvedic golden milk recipes is turmeric, which contains a compound called curcumin and is known for its antioxidant and anti-inflammatory properties. Other common ingredients used in golden milk include milk (dairy or plant-based), black pepper, ginger, cinnamon, clove, and honey.

You should also try the Indian herbal karak chai in winter to fight cold and flu infections.

Health Benefits of this Ayurveda golden milk:

1.     Anti-inflammatory properties

 Turmeric, the main ingredient in golden milk, contains a compound called curcumin, which has been shown to have anti-inflammatory properties. Curcumin may help reduce inflammation in the body, which can be beneficial for conditions such as arthritis and inflammatory bowel disease.

2.     Antioxidant activity

 Curcumin is also a potent antioxidant, which means it can help protect cells from damage caused by free radicals, which are unstable molecules that can contribute to aging and disease.

3.     Immune support

 Golden milk contains various spices, such as ginger, cinnamon, and black pepper, which are known for their immune-boosting properties. These spices may help support a healthy immune system, which is important for overall wellness.

4.     Digestive Health

 Many of the spices used in golden milk, such as ginger and cinnamon, have been traditionally used to support digestive health. They may help soothe digestive discomfort and promote healthy digestion.

5.     Sleep aid

 Golden milk is often consumed before bedtime due to its calming properties. The warm milk and spices can help relax the body and promote a restful night's sleep.

6.     Heart health

Some studies suggest that curcumin may have potential benefits for heart health, such as helping to lower cholesterol levels and reducing the risk of heart disease.

7.     Brain Health

 Curcumin has been shown to have neuroprotective properties, which means it may help protect the brain from damage and support cognitive function. Some research also suggests that curcumin may have potential benefits for conditions such as Alzheimer's disease.

It's important to note that while golden milk may have potential health benefits, it should not be used as a substitute for medical advice or treatment. It's always best to consult with a healthcare professional before making any significant changes to your diet or lifestyle.

What is so great about this Golden milk recipe?

• In addition to the above-mentioned health benefits, this is an easy recipe that anybody can make.
  
• It is an authentic turmeric milk recipe with herbs and spices just in a perfect amount to flavor your health tonic.
  
• Also, spices and herbs have health benefits that make this milk a medicinal potion, especially in winter.
  
• This is a quick recipe that can be customized to your taste and health needs.

Ingredients for making Ayurvedic golden milk recipe

Milk

You can use low-fat or whole milk as per your dietary preferences. Traditionally whole milk is used for making the Ayurveda golden milk recipe, but you can use whatever milk you prefer. Use plant-based milk like soy milk, coconut milk,  unsweetened almond milk, oats milk, etc. if you are vegan.

Turmeric

The most easily available form of turmeric is ground turmeric powder. Hence it is mostly used in households in India to make turmeric milk.

You can use fresh turmeric root ( turmeric tuber) also. Just grate some and add to the milk.

Sweetener

You can use the sweetener of your choice. Traditionally ayurvedic golden milkrecipe is made with honey or jaggery. But you can choose anything from table sugar to maple syrup.

Ghee

Ghee is a very essential ingredient. Turmeric contains several active compounds, but curcumin is the most well-known and studied compound due to its potential health benefits, including anti-inflammatory, antioxidant, and anticancer properties. However, curcumin has low bioavailability, meaning that it is not easily absorbed by the body and is rapidly metabolized and eliminated. When curcumin is consumed alone, its absorption and utilization by the body are limited.

Consuming turmeric or curcumin with fat can help enhance its bioavailability because fat aids in the absorption of fat-soluble compounds. Fat can increase the solubility of curcumin in the digestive tract, allowing it to be more easily absorbed into the bloodstream and distributed to various tissues in the body. This is why it is often recommended to consume turmeric or curcumin with a source of fat, such as coconut oil, or ghee, to improve its absorption and maximize its potential health benefits.

Whole spices

1. Ground black pepper. I like to use freshly ground black pepper.
   
2. Green cardamom. Just crush one cardamom pod in a pestle and mortar and add it to the boiling turmeric milk. Else use a pinch of cardamom powder.
   
3. Clove. Use a whole clove or a pinch of ground clove.
   
4. Ginger. I like to use fresh ginger roots for a fresher flavor. You can go for ground ginger.
   
5. Cinnamon. You can use a cinnamon stick or a pinch of ground cinnamon.
   
6. Star anise. This is an optional ingredient.
   
7. Optional spices. In addition to this, you can add tulsi extract (Indian Basil extract), anise seeds, allspice, nutmeg, Banafsha (Dry wild violet flowers), or whole mace ( Javathri).

🔪 How to make traditional Ayurvedic golden milk recipe

To make Ayurvedic golden milk, you can follow these simple steps:

1. Coarsely crush fresh ginger, clove, cardamom, and black pepper corn. Set aside.
   
2. In a small saucepan, add milk and add all the crushed spices into it. Now add turmeric powder, cinnamon stick, and star anise. Whisk the mixture well to combine the spices with the milk.
   
3. Now add ghee and place the saucepan over medium heat until it reaches a boil. Now reduce the heat to low and continue to simmer the milk and spice mixture for about 5 minutes, stirring occasionally.
   
4. Remove the saucepan from the heat and strain the turmeric milk into a cup to remove any spice particles.
   
5. Add honey or the sweetener of your choice to sweeten the golden milk.
   
6. It is best to drink golden milk warm before bedtime. Though you can enjoy it as a nourishing beverage during the day.
   

Note: It's important to consult with a healthcare professional before incorporating any new herbal remedies or supplements, including Ayurvedic golden milk, into your diet, especially if you have any underlying health conditions or are taking medications.

💭 Pro Tips for making Ayurvedic Golden Milk

• Use dry ginger powder to replace fresh ginger.
  
• Use a pinch of ground cinnamon to substitute cinnamon bark.
  
• Use freshly coarsely crushed clove and black pepper. These are strong spices for a sweet drink. If you use very fine powdered spice just a pinch of it.
  
• To make vegan golden milk use plant-based milk or coconut milk. Also, use maple syrup or vegan sugar to substitute honey.
  
• Also, you can use, sugar-free sweeteners to make Ayurvedic golden milk.
  
• Keep an eye on the saucepan as sometimes milk boils over the edges of the saucepan. Reduce the heat if something like that starts to happen.
  
• It is best to use a metal strainer to strain the turmeric milk. But avoid using cloth as turmeric's color will permanently stay on the piece of cloth.
  

☕️Suggested Drink recipes

• Karak Chai: Authentic Chai Recipe
  
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• Lychee tea: Sweet fruit-scented tea recipe
  
• Honeydew Milk Tea | Honeydew Boba
  
• Strawberry Milk Tea: Boba Tea with fresh Strawberries!
  
• Peach Milk Tea: Peach Flavor Bubble Tea
  
• Mango Bubble Tea: Homemade Mango Milk Tea
  
• Matcha Chai Latte
  
• Strawberry matcha latte
  

I hope you will love this authentic Ayurvedic golden milk recipe. If you liked this chai matcha latte, leave a rating. Share your results and opinions in the comment section below. Also, subscribe to never miss a Recipe.

Till then,

Make it delicious and quick!

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Ayurvedic golden Milk Recipe

Ayurvedic golden milk, also known as turmeric milk or haldi doodh, is a traditional Indian beverage that has been used for centuries in Ayurvedic medicine for its potential health benefits. It is made by combining milk with turmeric and other warming spices and is typically consumed before bedtime.

Course Drinks

Cuisine Indian

Keyword ayurveda golden milk, ayurveda golden milk recipe, ayurvedic golden milk recipe, golden milk ayurveda recipe, haldi doodh for healing, turmeric milk

Prep Time 2 minutes minutes

Cook Time 5 minutes minutes

Total Time 7 minutes minutes

Servings 1

Calories 194kcal

Author Meenakshi

Ingredients

• 1 cup milk dairy or plant-based
• ½ teaspoon Ground turmeric or an inch of fresh turmeric root
• ¼ teaspoon ground black pepper
• 1 Green Cardamom crushed
• 1 Clove( crushed)
• 1 Star Anise
• 1- inch fresh ginger crushed or ¼ teaspoon of ground ginger
• 1 Cinnamon stick or ¼ teaspoon of ground cinnamon
• 2 teaspoons honey or maple syrup optional
• 1 teaspoon ghee

Instructions

• Coarsely crush fresh ginger, clove, cardamom, and black pepper corns. Set aside.
• In a small saucepan, add milk and add all the crushed spices into it. Now add turmeric powder, cinnamon stick, and star anise. Whisk the mixture well to combine the spices with the milk.
• Now add ghee and place the saucepan over medium heat until it reaches a boil. Now reduce the heat to low and continue to simmer the milk and spice mixture for about 5 minutes, stirring occasionally.
• Remove the saucepan from the heat and strain the golden milk into a cup to remove any spice particles.
• Add honey or the sweetener of your choice to sweeten the golden milk.
• Enjoy the warm and soothing Ayurvedic golden milk before bedtime or as a nourishing beverage during the day.

Notes

• Use dry ginger powder to replace fresh ginger.
• Use a pinch of ground cinnamon to substitute cinnamon bark.
• Use freshly coarsely crushed clove and black pepper. These are strong spices for a sweet drink.
• If you use fine powdered spices just add a pinch of it.
• To make vegan golden milk use plant-based milk or coconut milk. Also, use maple syrup or vegan sugar to substitute honey.
• Also, you can use, sugar-free sweeteners to make Ayurvedic golden milk.
• Keep an eye on the saucepan as sometimes milk boils over the edges of the saucepan. Reduce the heat if something like that starts to happen.
• It is best to use a metal strainer to strain the turmeric milk. But avoid using cloth as turmeric's color will permanently stay on the piece of cloth.

📋Nutrition Facts