Though this drink has garnered more than it’s fair share of hipster-hatred, Golden Milk is one trend that we should all be happy to see, as it’s a beverage that’s both healthy and delicious. Haldi doodh, “turmeric milk” in Hindi, is exactly that — a drink of turmeric and milk in following with Ayurvedic medicine.
This foundational recipe of milk and turmeric has been built upon to include many more ingredients so as to create an even more powerfully healthy drink. In my Golden Moon Milk version, I’ve prioritized the addition of sleep aid ingredients.
(If you hate when blogs put a bunch text before the recipe I’M SORRY just scroll way down past all my hard work and attempts at sharing knowledge because the golden milk recipe is the last part.)
Here’s a breakdown of the health benefits some of these everyday golden milk ingredients offer:
- Turmeric – The active ingredient in turmeric, curcumin, has been shown to possibly prevent depression, reverse liver damage, and prevent and treat Alzheimer’s. It’s also anti-inflammatory, making it beneficial for pain management and healing. Turmeric even helps your skin by controlling eczema and rosacea It’s possibly also literal magic but that requires further study.
- Cinnamon – Rich in antioxidants that promote the prevention of neurodegenerative diseases like Alzheimer’s and Parkinson’s, cardiovascular diseases like heart disease AND cell mutation and tumor growth that leads to cancer. That is 3 out of the 4 most common causes of death. (Here’s an interesting podcast about health and the 4 major preventable causes of death if you were looking for some light subjects to pass the time with)
- Coconut Milk – I switch out dairy in any recipes I adapt for my own usage because dairy is unbelievably bad for you, seriously listen, it’s lowkey ruining (and shortening) your life but it’s such a strong part of American cuisine we usually don’t question it. Using coconut milk removes the harm of dairy while also adding in a bunch of benefits like reducing your risk of stroke and heart attack through controlling cholesterol levels. Yeah it’s a little high in calories but you don’t get the goodies without some fat (yes this is a body positivity, thickness appreciation joke).
- Ginger – This is not my favorite flavor, I’ll be honest, but I’ve added it to the recipe in a small enough amount not to offend me. I include ginger whenever and wherever I can because it’s a serious Super Root (I made this term up but you better show respect and capitalize). Ginger is anti-inflammatory, lowers cholesterol, eases nausea and pain plus it can maybe help you get your shit together since it’s been shown to improve attention and brain function. Lord knows not even intravenous turmeric applications can help me there.
- Cardamom – This ingredient is kind of like a guy who’s really good looking but stupid – you’re willing to have him around for a bit but not in any major capacity. If you just love cardamom I’m sorry, but it’s an offensively mild flavor. What it isn’t though, is unhealthy. Cardamon is a pretty serious cancer preventative as well as heart protectant through its ability to lower blood pressure.
- Nutmeg – Now THIS is a damn flavor. Aw man, is my overplayed pumpkin spice obsession showing? I’d prefer to pretend I’m in it for the health benefits, some of which include a high manganese, copper and magnesium content which help in metabolizing carbohydrates (oh now you’re listening right?) and facilitating cell repair.
- Coconut Oil – Yall know damn well this shit is an elixir of gods I’m not even gonna bother.
- 1 1/2 cups coconut milk (DIY Coconut Milk) (canned is for lazy champions but other shit works too)
- 1 1/2 cups unsweetened plain cashew milk (or almond if you’re less exciting than me)
- 2 cinnamon sticks (or 1 tbsp ground cinnamon – or both, you party animal)
- 1/2 tbsp vanilla extract
- 1 1/2 tsp ground turmeric
- 1 tsp of coconut oil
- 1/4 tsp ground ashwagandha
- 1/4 tsp ground cardamom
- 1/4 tsp ground ginger
- 1/4 tsp ground nutmeg
- “a pinch,” which basically means, an-amount-that-translates-to your-feelings-on-this-flavor of black pepper
- Saffron – 5 strands
- Sweetener - 1/4 to 1/2 tsp of honey or alternative for strict veganism. Adjust as needed based on your taste preference.
- Add all ingredients into a small pot.
- Whisk to mix ingredients and warm over medium heat, without boiling (about 5 minutes). Stir frequently.
- Remove pot from heat and adjust flavor per your taste. You can ddd more sweetener or turmeric and ginger for more spice, or vanilla and nutmeg for a more mild but flavor boost.
- Serve warm out of the pot, as it's best when fresh. If using cinnamon sticks, I place them into the mug and serve them with the drink because it looks fancy.
- Leftovers can be refrigerated for up to 3 days. Just reheat using the microwave or the stovetop.
- Garnish by serving each cup of golden moon milk with it's own cinnamon stick.
- I always dust cinnamon (or your preferred of the spice ingredients) on top of the served drink.
- If using saffron, you can drop a few strands on top as a garnish as well.
This recipe might look complicated but seriously it’s a 10-minute effort that’s totally worth it – you just have to throw a bunch of spices in a pot! Let me know in the comments if you’ve tried golden milk before and what you thought of it. I’m also curious if you have your own recipe and how your version differs. You can also share your thoughts with me here and here.