I’m writing this post on a cool, wet morning. The weather lately has been beautiful - long summer days of sunshine and warm nights. But since last night, heavy rain and grey skies. I’m not sorry for it - the garden has been so dry; my Grandma keeps worrying over her vegetable garden, hoping this year will bring a good harvest, so I know she will be thankful for the downpour.

A day like this calls for something comforting, and nothing says comforting quite like Golden Milk. It is always a wonderful feeling when food hits that magic spot of being good for you and also delicious, and Golden Milk is just that. Hot milk infused with a warming blend of spices, coconut oil and sweetened with raw honey. Heavenly, right? It can also be made with water, or half milk half water to suit all tastes and budgets!

Though it is now a common feature of most coffee shops and trendy cafes in the form of Turmeric Lattes, Golden Milk is a staple of Ayuverdic tradition which originates in India, and has been consumed for centuries. It is a health powerhouse and does so much for your body! Simple to make, you can whip this drink up in minutes. If you’re feeling extra fancy, you can blend it up to give yourself a frothy treat.

This recipe is also a wonderful idea to give as a present. Transferred to a pretty glass container, and labelled with the instructions, it gives the gift of health and deliciousness!

What is Ayuverda?

According to The Chopra Centre, “Thousands of years before modern medicine provided scientific evidence for the mind-body connection, the sages of India developed Ayurveda, which continues to be one of the world’s most sophisticated and powerful mind-body health systems.

More than a mere system of treating illness, Ayurveda is a science of life (Ayur = life, Veda = science or knowledge). It offers a body of wisdom designed to help people stay vibrant and healthy while realizing their full human potential.”

You can learn more about Ayuverda here. It is so interesting and a super useful guide for incorporating this way of thinking into your everyday life.

What’s in Golden Milk?

The most basic Golden Milk recipe contains just ground turmeric, black pepper, oil and the milk of your choice. However, to make the drink even more vibrant and satisfying, i’ve added some further ingredients to this blend which are both delicious and good for you!

Here’s what each ingredient brings to the table:

Ground Turmeric: a longevity herb, turmeric is one of the most anti-inflammatory and antioxidant herbs that is commonly available. One of the main medicinal and anti-inflammatory compounds in turmeric, curcumin, is particularly well absorbed when combined with black pepper and fats.

Black Pepper: Contains minerals like potassium, calcium, magnesium, phosphorus, sodium, as well as vitamins such as thiamin, riboflavin, niacin, and vitamin B6. Black pepper aids in weight loss, and helps in relieving sinus, asthma, and nasal congestion. 

Ground Ginger: An ancient spice with powerful anti-inflammatory properties. A deeply heating and permeating herb, it aids the digestive and circulatory systems, in turn aiding the absorption of many herbs and nutrients it is used with. Ginger helps to clear mucus in the chest and throat, making it great for coughs, colds and sore throats.

Ground Cinnamon Powder: A widely used spice for both savoury and sweet dishes. Cinnamon has the potential to reduce blood sugar levels, is anti-inflammatory and contains high levels of mnganes, magnesium and calcium. It is also praised for its cancer-prevention properties.

Ashwaganda: Also known as Indian ginseng, Ashwaganda has a wide range of health benefits. It is an adaptogen, and helps the body adapt to stress and bring us back into balance. It encourages deeper sleep, supports the immune system, and energy levels.

Lucuma: Hailing from the Andes, this golden fruit has a sweet, maple-like taste that is wonderful in sweet treats. Lucuma contains antioxidants, beta-carotene, good amounts of fibre, healthy carbohydrates, and minerals such as zinc, calcium and iron.

Coconut Milk Powder: Rich in iron, manganese and phosphorus. Not strictly necessary in this recipe, but adds the most delicious creaminess. This is the brand I use here. I also use coconut milk powder in a lot of cooking and beauty recipes (soon to be blogged), so you wouldn’t be buying it for a one time use. Of course, if you’re not keen on coconut flavour, feel free to skip!

Virgin Coconut Oil: As curcumin, the anti-inflamatorry compound in turmeric is fat-soluable, you need to consume it with a fat for it to be actually absorbed into your blood stream. Use virgin coconut oil (so you get the wonderful taste) or another neutral oil such as grapeseed or sunflower, if you’re not keen on the coconut flavour.

Raw Honey: A powerhouse! Naturally anti-microbial and antioxidant, raw honey contains 27 minerals, 22 amino acids and 5,000 live enzymes. It has also been used as a beauty product throughout the ages. the more local you can source your raw honey, the better! To preserve the amazing benefits of raw honey, don’t heat over 118°F/42°C.

Some information taken from https://www.organicfacts.net/

As with any of the ingredients suggested in my recipes, in particular the super foods, please do your own research to purchase from places and brands that support the communities they use for their production. Please also ensure that if it is a staple native to those communities, it is not being priced out of local affordability for the benefit of ourselves. Of course this is to be considered for any products we buy <3.

If accessible to you, use organic ingredients to make this recipe.

Golden Milk Blend Large Batch

Makes approx. 60 servings

Ingredients:

As mentioned earlier, the base of this drink is just turmeric and black pepper. The other spices are optional. You can add just the cinnamon and ginger, or try all of the additions. I promise you, you won’t be disappointed!

20 teaspoons/70g ground turmeric

20 teaspoons/70g ground ginger

10 teaspoons/35g ground cinnamon

10 teaspoons/35g ashwaganda powder

10 teaspoons/35g lucuma powder

10 teaspoons/35g coconut milk powder

3 teaspoons ground black pepper

Directions:

Combine all ingredients in a large bowl, stirring well. Transfer to a large jar or several small jars, with air-tight lids. Keeps for 6 months, in a cool dark place.

Golden Milk Blend Single Portion

Ingredients:

1/2 teaspoon ground turmeric

1/2 teaspoon ground ginger

1/4 teaspoon ashwaganda powder

1/4 teaspoon lucuma powder

1/4 teaspoon coconut milk powder

Pinch ground black pepper

Directions:

Combine all ingredients in a small bowl, stirring well. If not used immediately, store in a glass container with an airtight lid.

Golden Milk:

Ingredients:

350ml milk of choice (my personal favourite is oat milk), or 350ml freshly boiled and slightly cooled water, or a mixture of half and half.

1 heaped teaspoon Golden Milk Blend

1/2 teaspoon virgin coconut oil, or a neutral flavoured oil

1 teaspoon raw honey/preferred sweetener or to taste

Directions:

Milk: On the stove, gently warm a cup of milk until just before it simmers. Take off the heat and then whisk in your Golden Milk Blend. After fully incorporated, add the sweetener and coconut oil. Pour into your mug and enjoy!

If using a blender, add in the warmed milk, Golden Milk Blend and raw honey, and blitz on high speed for about 30 seconds until frothy (be warned, the turmeric can stain your blender jug!). Pour into your mug, stir in the coconut oil and enjoy.

Water: Whisk the Golden Milk Blend into your mug of freshly boiled and slightly cooled water until fully incorporated, then add your sweetener, coconut oil and enjoy all of the delicious health benefits of this vibrant, powerhouse of a drink!

Please note - this is not a replacement for prescribed medication. Please do the research required for your individual medical needs.