Golden milk is a spice blend that has given rise to one of today's most nutritious and beloved beverages, considered a treasure in Ayurvedic medicine in India. In this blog, you'll learn how to prepare the original recipe, its benefits, and tips for getting the most out of this ancient golden milk.
What exactly is golden milk?
Golden milk, also known as golden milk, is an Ayurvedic beverage renowned for its spiced flavor and numerous health benefits. It's considered one of the healthiest drinks in the world , and you'll be surprised at how quick and easy it is to prepare.
Its main ingredient is turmeric, a vibrant spice renowned for its antioxidant and anti-inflammatory properties, which, along with other ingredients, enhances its flavor and benefits, resulting in a comforting beverage.
It's no wonder that golden milk has won so many hearts and is part of 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 milk with turmeric, and you can make it very quickly from the comfort of your home with common ingredients you probably already have in your kitchen or that can be easily found at any spice shop.
Looking for an even quicker alternative? At Frisafran we have organic turmeric latte , ready to prepare in seconds and with the same flavor as golden milk.
Ingredients to prepare Golden milk
The authentic recipe for the famous golden milk uses only 5 natural and easy-to-find ingredients : turmeric , cinnamon , ginger , black pepper, and cow's milk . Below, we'll show you the measurements we use to prepare it and some variations you can try:
- 2 cups of milk or your favorite plant-based beverage (500 ml)
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1 teaspoon of turmeric powder
- ½ teaspoon of ground cinnamon
- ¼ teaspoon of ground ginger
- A pinch of ground black pepper
Optional
- ½ teaspoon of gelatinized maca (our secret touch)
Note: Provides an extra boost of energy and helps improve nutrient absorption, as well as enhancing digestive properties. The perfect combination to start your mornings.
- 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 offering 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 them).
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Stir constantly: It is very important to gradually mix while heating the drink to prevent lumps from forming and achieve a smooth consistency.
Note: Doing it for 5 minutes is the ideal time. -
Sweeten to taste: Pour the golden milk and add your preferred sweetener.
Note: If using vanilla pods, we recommend adding them along with the spices from the beginning so they release their full fragrance.
Tips that might interest you
- If you're not used to spicy flavors with bitter undertones, we recommend starting with ½ teaspoon of turmeric and adding more to taste.
- Golden milk is incredibly versatile, and you can add all sorts of spices, either to enhance its benefits or to experiment with new flavor combinations. The only limit is your imagination!
- You can beat the mixture with a spoon, although an electric whisk will save you time and give a better result.
- You can use any type of cinnamon, whether 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.
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?
Turmeric with freshly prepared milk can be enjoyed at any time of day, whether to start the morning with energy, as a comforting drink in the afternoon, or to end the day with a relaxing drink and help us rest.
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 and helps you 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 beforehand to energize 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 avoid cinnamon before bed , as it can have a stimulating effect.
Benefits of golden milk
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It helps relieve muscle soreness. Thanks to its high curcumin 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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It protects the immune system . Golden milk has properties that help support the body's defenses. Furthermore, its black pepper content improves nutrient absorption.
- It aids digestion. Its combination of turmeric and ginger makes it effective in stimulating digestion, helping to reduce gas and relieve bloating.
- It helps care for the skin. Its antioxidant content can help protect the skin and be beneficial in dealing with acne and other conditions.
- Ideal for falling asleep. A hot cup, along with the calming properties of turmeric and cinnamon, helps reduce stress and relax the mind, making it easier to fall asleep.
- It helps control blood sugar. It can contribute to maintaining stable blood sugar levels, allowing glucose to enter cells more effectively.
Contraindications
Golden milk is considered a superfood due to its many benefits; however, it's good to consider some precautions before consuming it:
- It is not recommended to take large quantities during periods of pregnancy and breastfeeding.
- People taking anticoagulants should avoid it as consumption may interfere with their effect.
- Although it has digestive properties, excessive consumption can cause problems such as diarrhea, stomach pain, or heartburn.
- If you are going to buy pre-mixed versions, it is recommended to read their ingredients to avoid possible allergies.
