Golden milk is a blend of spices that has given rise to one of today's most nutritious and beloved beverages, considered a treasure in Indian Ayurvedic medicine. In this blog, you'll learn how to prepare the original recipe, its benefits, and tips to follow to get the most out of this ancient golden milk.
What exactly is golden milk?
Golden milk is an Ayurvedic beverage known for its spicy flavor and many health benefits. It's considered one of the healthiest beverages in the world , and you'll be amazed at how easy and quick it is to prepare.
Its main ingredient is turmeric, a vibrant spice known for its antioxidant and anti-inflammatory properties. Along with other ingredients, it enhances its flavor and benefits, resulting in a comforting beverage.
It's no wonder golden milk has won so many hearts and is on the list of the world's healthiest superfoods .
What is the authentic recipe for golden milk?
Did you know you can make golden milk in just 5 minutes? It's more than just turmeric milk, and we can make it quickly from the comfort of our homes, using common ingredients we have in our kitchens or can easily find at any spice store.
Ingredients to prepare Golden milk
The authentic recipe for the famous golden milk uses only five natural and easy-to-find ingredients : turmeric , cinnamon , ginger , black pepper, and cow's milk . Below, we'll show you the steps we use to prepare it and some variations you can try:
- 2 cups of milk or favorite vegetable drink (500 ml)
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1 teaspoon of turmeric powder
- ½ teaspoon of ground cinnamon
- ¼ teaspoon of powdered ginger
- A pinch of ground black pepper
Optional
- ½ teaspoon of gelatinized maca (our secret touch)
Note: It provides extra energy and helps improve nutrient absorption, as well as boosting digestive health. The perfect combination to start your morning.
- Honey to taste (you can also use 2 teaspoons of maple syrup, 2 dates or a vanilla pod)
Note: Using natural sweeteners helps balance the flavor, softening the bitter notes of turmeric and providing a more complete taste experience.
How to prepare it step by step?
- Heat the milk: Boil the cups of milk in a container and heat over medium heat.
- Add the ingredients: Add all the spices and any optional ingredients (if you want to experience it).
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Stir constantly: It is very important to mix gradually while heating the drink to avoid lumps and achieve a smooth consistency.
Note: Doing this for 5 minutes is the ideal time. -
Sweeten to taste: Serve the golden milk and add your sweetener of choice.
Note: If you use vanilla pods we recommend adding them along with the spices from the beginning so that they release all their fragrance.
Tips that may interest you
- If you're not used to spicy flavors with bitter notes, we recommend starting with ½ a tablespoon of turmeric and adding more to taste.
- Golden milk is very versatile, and you can add all kinds of spices, whether to enhance its benefits or try new flavor combinations. The limit is your imagination!
- You can beat the mixture with a spoon, although an electric mixer will save you time and give a better result.
- You can use any type of cinnamon, whether in sticks or powder, but we recommend using Ceylon cinnamon as it is sweeter and considered to be of better quality.
- You don't need to use the same sweeteners we used; they can be very good options, but you can use any you like.
- If you're looking for a quicker way to prepare this drink, you can opt for our turmeric latte , which comes with a ready-to-prepare mix.
Types of milk to prepare it
We all know the authentic recipe calls for cow's milk, but you can also use plant-based milks like almond, soy, coconut, or oat milk, perfect for those looking for a 100% vegan version . You can even make it with water if you don't have any of the above.
What is the best time to take it?
We can enjoy freshly prepared turmeric milk at any time of day, whether to start the morning with energy, as a comforting afternoon drink, or to end the day with a relaxing beverage to help us unwind.
To start your morning
You can drink it on an empty stomach, with breakfast, or as a coffee substitute . Thanks to its ingredients, it provides energy to our body and helps us feel light thanks to its digestive properties.
After exercising
It's an excellent supplement before or after starting your routine. You can take it 30 minutes before to activate your body or after exercise to promote muscle recovery thanks to its anti-inflammatory properties.
Note: Turmeric and black pepper are responsible for these effects.
Golden milk for sleep
In addition to its daily benefits, turmeric with milk is ideal for restful sleep . Its relaxing properties help you fall asleep.
If you're looking for a more relaxing effect, it's important to skip cinnamon before bed , as it can have a stimulating effect.
Benefits of golden milk
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It contributes to muscle relief. Thanks to its high turmeric content, it can help reduce inflammation and muscle pain. Combined with the properties of ginger, it is effective for post-workout recovery.
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Protects the immune system . Golden milk has properties that can protect the body's defenses. In addition, its black pepper content improves nutrient absorption.
- It contributes to better digestion. Its combination of turmeric and ginger makes it effective at stimulating digestion, helping to reduce gas and relieve stomach bloating.
- It helps care for your skin. Its antioxidant content can help protect your skin and be beneficial in dealing with acne and other conditions.
- Ideal for falling asleep. A warm cup, combined with the calming properties of turmeric and cinnamon, helps reduce stress and relax the mind, helping you fall asleep more easily.
- Helps control blood sugar. It can help keep blood sugar levels stable, allowing glucose to enter cells more effectively.
Contraindications
Golden milk is considered a superfood for its many benefits, but it's good to consider some precautions before taking it:
- During periods of pregnancy and breastfeeding, it is not recommended to take large amounts.
- People taking blood thinners should avoid them as they may interfere with their effect.
- Although it has digestive properties, excessive consumption can cause problems such as diarrhea, stomach pain, or heartburn.
- If you're going to buy pre-blended versions of turmeric latte , it's recommended to read the ingredients to avoid potential allergies.
