The Ultimate Guide to Golden Milk: Ingredients, Benefits, and Variations

What is golden milk?

Golden milk is a warm and comforting beverage made from a combination of turmeric, milk, and various spices such as ginger, cinnamon, and black pepper. It has been used a in Ayurvedic medicine for its anti-inflammatory properties and is often consumed for its health benefits.

The bright yellow color of the drink comes from turmeric, which is known for its anti-inflammatory and antioxidant properties.

Golden milk can be enjoyed at any time of day, and its warm, soothing flavor makes it a popular way for relaxation and stress relief. It is also a perfect alternative to traditional coffee or tea.

Ingredients for the best Golden Milk recipe

Golden milk, also called turmeric milk, is a famous drink used in Ayurveda medicine for ages due to its multiple health benefits. The critical ingredients to make golden milk include almond milk, turmeric, ginger, cinnamon, coconut oil, and a sweetener.

Almond milk is an alternative to dairy milk as it is low in calories, rich in vitamins and minerals, and does not contain lactose. It is, therefore, an ideal choice for lactose-intolerant persons.

Coconut milk is another creamy and nutritious alternative to dairy milk. Coconut milk has a high content of medium-chain triglycerides (MCTs). MCTs are a type of saturated fatty acid that is easily metabolized by the body and converted into energy rather than being stored as fat. This makes coconut milk an excellent source of quick and sustainable energy and can help to boost metabolism and support weight loss efforts. Coconut milk is also high in vitamins and minerals, such as iron, magnesium, and potassium.

Turmeric, the star ingredient of golden milk, is known for its anti-inflammatory and antioxidant properties. It contains a powerful content called curcumin, which gives the spice its bright yellow color, with numerous health benefits, including better brain function, reduced risk of heart disease and cancer, and better management of arthritis and other inflammatory conditions. Other potential benefits of turmeric include improving digestive health and supporting the immune system.

Ginger is another element with anti-inflammatory and antioxidant characteristics, making it a perfect addition to golden milk. 

Cinnamon is known for its benefit in lowering blood sugar levels and improving insulin sensitivity, making it an ideal ingredient for people with diabetes.

Coconut oil is a nutritious fat with numerous health advantages, including better brain function, weight loss, and reduced risk of heart disease. Coconut oil also adds a creamy texture to golden milk, making it even more delicious.
Lastly, a sweetener of your choice, such as honey, maple syrup, or stevia, can be added to balance the bitterness of turmeric and ginger.

How to Make Golden Milk

Now that you know the benefits of golden milk, let’s talk about how to make it. Here’s a simple golden milk recipe:

Prep Time: 10 min

Cooking Time: 5 min

Total Time: 15 min

Makes 2 servings

Ingredients

4 Cups Unsweetened almond milk (D.I.Y. or store-bought – in the alternative, you can use half of this quantity of coconut milk) or oat milk

3 Tbsp turmeric powder (or 6 Tbsp of fresh turmeric)

1 Cinnamon stick (or 1/4 tsp ground cinnamon)

1/2 Tsp Ground ginger (or 2 tsp grated fresh ginger)

1 Tbsp Coconut oil (optional for richness)

Sweetener (i.e., maple syrup, coconut sugar, or honey to taste)

Directions

1. To a small saucepan, add the almond milk (or half almond and half coconut milk), turmeric powder, ginger, cinnamon, coconut oil (optional), and sweetener of choice (1 Tbsp of maple syrup, for example).
2. Whisk to mix, then heat over medium heat. Heat for about 4 minutes, often whisking, until it is warm but not boiling. Turn off the heat and taste the food to see how it tastes. Add more sweetener to taste, or add more turmeric or ginger for more spice and flavor. 
3. Serve immediately. Best when fresh, though leftovers can be stored covered in the refrigerator for 2-3 days. Reheat on the stovetop until hot.

Golden Milk recipe variations

Golden milk recipes can be customized to your taste preferences by adding different ingredients. Here are some variations to try:

• Vanilla Golden Milk: Add a splash of vanilla extract for a sweet and aromatic flavor to your turmeric milk.
• Cardamom Golden Milk: Add a pinch of cardamom powder for a warm and spicy flavor.
• Chai Golden Milk: Add a tea bag of your favorite chai tea to the mixture for a rich and spicy flavor.
• Matcha Golden Milk: Replace the turmeric with matcha powder for a caffeine boost and a vibrant green color.
• Golden Milk Latte: Add a small shot of espresso or frothed milk to turn your golden milk into a latte.
• Chocolate Golden Milk: Add a tablespoon of cocoa powder for a rich and chocolatey flavor.

To make your golden milk even more unique and nutritious, you can switch to oat milk or coconut milk, a creamy and plant-based option, and use maple syrup instead of honey or sugar to add a touch of natural sweetness.

Remember that the key to perfecting your turmeric milk is to find the right balance of flavors, so feel free to experiment with different ingredients and taste as you go.

Health benefits of Golden Milk

Golden milk is a powerhouse of health benefits. Here are some ways it can improve your health: