Golden Milk

Golden milk, or Haldi Doodh, is a traditional Ayurvedic drink made with turmeric root (or ground turmeric), milk (originally made with cow’s milk, but I prefer plant-based and dairy-free milk like almond and coconut), black pepper, and oil.

If you search for “golden milk recipe” on the internet, your search results will likely yield dozens if not hundreds of recipes, and your own preferred variation might be unique still. However, there are a few key components that make this drink so powerful (i.e. turmeric, black pepper, and oil), which I elaborate on below. Many recipes include a number of additional but healthy ingredients such as ginger root and cinnamon, helping to amp up the benefits even more. Although most recipes include some sort of sweetened with unrefined sugars (e.g. dates, honey, or maple syrup), sweeteners are mostly for taste and are completely optional.

Why turmeric?

Turmeric, an Indian spice that gives this magical elixir its golden hue is obviously the shining star. Research studies have demonstrated a number of beneficial components of turmeric, most notably curcumin, known for its strong antioxidant and anti-inflammatory properties (Source).

Antioxidants

Because turmeric is so rich in antioxidants, drinking golden turmeric milk helps the body fight off disease and infections, protect cells from damage, and contribute to overall health.

Anti-inflammatory

Due to turmeric’s anti-inflammatory properties, it is beneficial for preventing or reducing the inflammation associated with conditions such as cancer, Alzheimer’s disease, heart disease, and joint pain from osteoarthritis and rheumatoid arthritis (Source).

Studies have suggested that the anti-inflammatory properties of curcumin are so powerful, the benefit is comparable to many pharmaceutical drugs but without the harmful side effects (Source, Source).

In one study, patients with rheumatoid arthritis found 500 milligrams of curcumin daily reduced joint pain more than 50 grams of a common arthritis drug or a combination of curcumin and the drug ( Source).

Anti-Cancer Properties

Curcumin in turmeric has been shown to kill isolated cancer cells in a test tube and may limit the ability of cancer to spread by preventing the growth of new blood vessels in tumors (Source, Source, Source, Source, Source). While the benefits for treating and preventing cancer are somewhat promising, more studies are needed to understand how the consumption of turmeric may affect cancer in humans.

Antiviral and antiviral Properties

A number of laboratory studies have suggested curcumin in turmeric has antibacterial, antiviral, and antifungal properties which may help prevent and fight infections (Source).

Supports Brain and Heart Health

Research has linked turmeric (as well as ginger and cinnamon) to reduced risk of heart disease by improving endothelial function, i.e. the lining of your blood vessels, which is vital to a healthy heart, as well as lowering the risk of heart attack (Source, Source, Source).

Why black pepper?

As mentioned earlier, the key compound in turmeric is called curcumin, which helps make golden milk so beneficial to our health. However, our bodies are unfortunately unable to absorb curcumin (into our intestines and bloodstream) when it is consumed by itself. This is where black pepper comes in. One of the active components in black pepper, piperine, is known to help us absorb curcumin when the two interact during digestion. Therefore, a pinch of freshly ground black pepper helps your body to receive the benefits of this seemingly magical golden spice.

Why oil?

In traditional Ayurveda practice, golden milk tea is made with ghee, also known as clarified butter. This has been seen as an important component of golden milk because the curcumin in turmeric does not dissolve in water but is rather a fat-soluble nutrient. Consequently, in order for us to benefit from its full potential, turmeric must be consumed with oil or fat.

In my recipe variation, I use nut butter (my favorite is Nutzo) because I love the taste, but if you prefer and have access to ghee, it is a perfectly acceptable alternative.

So you know fat is important for this concoction, but how much should you use? Most recipes yield about 2 services, depending on how much milk or milk alternative you use, and typically call for about 1 tablespoon of oil for 2 servings or for approximately 2 cups of turmeric golden milk. I usually add about 1 1⁄2 teaspoons if I am making just a single batch.

Why cinnamon and ginger?

Similar to turmeric, both cinnamon and ginger pack an additional punch of antioxidants, anti-inflammatory, antiviral, anticancer, antifungal, and antibacterial properties into this drink (Source, Source, Source, Source, Source, Source, Source, Source, Source, Source, Source, Source, Source, Source), thus helping to protect you from both chronic and communicable diseases.

Both cinnamon and ginger are believed to benefit brain health as well:

Laboratory studies suggest cinnamon may help reduce the damging accumulation of the tau protein in the brains of Alzheimer’s patients (SourceSourceSource), while increasing levels of brain-derived neurotrophic factor (BDNF), which helps the brain form new connections and promote the growth of brain cells (Source). Low levels of BDNF may be linked to a number of neurodegenerative disorders (Source). Cinnamon also appears to reduce the symptoms of Parkinson’s disease and improve overall brain function (Source).

Ginger appears to protect against age-related brain function loss and improves reaction time and memory ( SourceSourceSource).

Ginger is often cited for helping with digestion, but have you ever wondered why? Indigestion is often caused by delayed stomach emptying, but ginger may help relieve this condition by speeding up the process and relieving pain and discomfort in the upper part of the stomach (Source, Source).

Cinnamon has been shown to support cardiovascular health by reducing total cholesterol, triglyceride, and LDL levels while raising “good” HDL levels. (Source). Daily consumption of ginger may also lower one’s risk for developing heart disease, particularly among those with type 2 diabetes (Source).


Golden Milk Recipe

INGREDIENTS

(Yields 1 serving)

  • 12 ounces unsweetened almond, cashew, or coconut milk

  • 1 teaspoon ground turmeric or 2 inches of sliced fresh turmeric root

  • 1 teaspoon honey plus additional to taste (to make vegan, substitute with maple syrup)

  • 1 1⁄2 teaspoons nut butter (Nuttzo is my favorite!) or coconut oil or ghee

  • 1⁄2 teaspoon ground cinnamon plus additional for serving

  • 1⁄8 teaspoon ground ginger or 1 inch sliced fresh ginger root

  • 1 pinch of ground black pepper

  • Optional additions: 1/2 teaspoon pure vanilla extract, a squeeze of lemon, a tiny pinch of ground cardamom, and/or ground cloves


Directions for recipe:

Combine all the ingredients into a small saucepan.

  • Heat over medium until thoroughly warmed; gently simmer.

  • Mix or whisk briskly to allow the nut butter and spices to integrate.

  • Be careful to not allow the mixture to come to a boil. Cooking turmeric at high temperatures and for long durations may lead to a loss of curcumin.

  • Pour into a mug, and sip slowly. Enjoy!


Notes:

To Store. Larger batches can be made and leftovers can be kept in an airtight container, such as a mason jar, for up to 3 days in the refrigerator. 

To Reheat. Repeat the steps above to warm, stirring to recombine the spices and fat.

Depending on the type of milk you choose (e.g. full-fat coconut milk) and the amount of added sweetener and fat, the calorie count will vary.


Nutrition:

CALORIES: 116 kcal

CARBOHYDRATES: 16g

PROTEIN: 3g

FAT: 7g

SATURATED FAT: 1g

POLYUNSATURATED FAT: 3g

MONOUNSATURATED FAT: 4g

POTASSIUM: 87mg

FIBER: 2g

SUGAR: 6g

VITAMIN A: 3IU

VITAMIN C: 1mg

CALCIUM: 338mg

IRON: 1mg

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