Golden milk, also known as haldi doodh in Ayurvedic medicine, is a healing powerhouse — reducing inflammation, boosting immune function, protecting against infections, etc. Plus it tastes really good!
The anti-inflammatory properties are largely due to curcumin, bioactive compounds found in turmeric. The other spices — ginger, cinnamon, black pepper and cardamom — contribute important anti-inflammatory, antimicrobial, antioxidant and anti-cancer benefits.
Ingredients (about 2 servings)
2 1/2 cups milk, preferably certified raw (or almond, coconut or other nut milk, but raw dairy is most nutrient dense and healing)
3/4 teaspoon ground turmeric
4 green cardamom pods, slightly crushed
1/2 inch fresh ginger cut into thin slices
5-6 whole black peppercorn
1 inch cinnamon stick (or 1/4 tsp. ground)
About 1/2 Tbsp. maple syrup, raw honey or other natural sweetener; adjust to taste. Optional: dash cinnamon or cardamom powder on top to serve
Instructions (can be made in advance, stored in ’fridge for up to 5 days; simply reheat before drinking)
- Add milk to a pan on medium heat. After a minute or two (when the milk is lukewarm) stir in turmeric powder. Then add crushed green cardamom pods, sliced ginger, black peppercorns and cinnamon stick.
- Add in the sweetener and whisk it all together; bring to a low simmer for 5 minutes. You don’t need to boil it, but it should be nicely hot throughout.
- Remove pan from heat, cover with a plate or lid and let it sit for another 5 minutes for the flavors to steep. Strain the golden milk into serving cups. Sprinkle with cardamom or cinnamon powder before serving, if desired. Nice taken in the evening as a prelude to sleep.