Golden Milk Recipe & Ayurvedic Properties

Golden Milk, also known as Turmeric Milk (Haldi Doodh) in Ayurveda, is a traditional healing drink used for its powerful anti-inflammatory, immune-boosting, and calming properties.

Golden Milk Recipe

Ingredients:

• 1 cup milk (dairy or plant-based like almond, coconut, or oat)

• ½ tsp turmeric powder (or 1-inch fresh turmeric root, grated)

• ¼ tsp cinnamon powder

• ¼ tsp ginger powder (or ½ inch fresh ginger, grated)

• A pinch of black pepper (enhances curcumin absorption)

• ½ tsp ghee or coconut oil (optional, helps nutrient absorption)

• ½ tsp honey or maple syrup (optional, for sweetness)

Instructions:

1. Heat the milk in a saucepan over low-medium heat.

2. Add turmeric, cinnamon, ginger, and black pepper. Stir well.

3. Let it simmer for 5 minutes, allowing the flavors to infuse.

4. Turn off the heat and add ghee/coconut oil if using.

5. Strain (if using fresh turmeric or ginger), then let it cool slightly.

6. Stir in honey or maple syrup once the milk is warm but not hot.

7. Enjoy warm, preferably before bedtime for deep relaxation.

Ayurvedic Properties of Golden Milk

In Ayurveda, Golden Milk is a tridoshic remedy, meaning it can benefit all three doshas”Vata, Pitta, and Kapha, but its effects vary depending on how it’s prepared.

Key Ingredients & Their Benefits

Turmeric (Haridra)“ Bitter, pungent, astringent; reduces inflammation, boosts immunity, purifies the blood, and enhances digestion. Balances Vata & Kapha but can aggravate Pitta in excess.

Ginger (Shunthi) “ Warming and digestive; helps with bloating, joint pain, and colds. Balances Vata & Kapha but can overheat Pitta if taken excessively.

Cinnamon (Tvak) “ Circulatory stimulant, supports digestion, warms the body, and balances blood sugar. Reduces Vata & Kapha but may increase Pitta in large amounts.

Black Pepper (Maricha) “ Enhances turmeric absorption, stimulates digestion, and clears toxins. Balances Vata & Kapha, may increase Pitta.

Ghee or Coconut Oil Nourishes Vata, supports brain function, and aids in nutrient absorption. Ghee is cooling (good for Pitta), while coconut oil is also cooling but can be heavy for Kapha.

Milk (Dugdha)“ Traditionally, warm cow’s milk is used for its grounding, nourishing, and Ojas-boosting properties. Plant-based alternatives are good for Kapha.

Honey or Maple Syrup “ Adds sweetness and balances flavors; honey is best for Kapha, while maple syrup is gentler for Pitta.

Dosha-Specific Adjustments

For Vata (dry, cold, anxious) Use full-fat milk, ghee, extra cinnamon, and a little more sweetener. Avoid too much black pepper.

For Pitta (hot, intense, fiery) Use coconut milk instead of dairy, reduce black pepper and ginger, and skip honey. Add cooling herbs like cardamom.

For Kapha (heavy, slow, mucus-prone) Use almond or oat milk, limit sweetener, increase black pepper, and add a pinch of cayenne or dry ginger for extra warmth.

When to Drink Golden Milk?

At night Promotes relaxation, supports deep sleep, and reduces inflammation.

In the morning Boosts metabolism, supports digestion, and enhances immunity.

Post-workout Aids in muscle recovery and joint health.

During cold & flu season Strengthens immunity and clears congestion.

This Ayurvedic elixir is a wonderful way to nourish both body and mind, promoting overall wellness and longevity.