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Turmeric Milk
Turmeric milk, often called golden milk, is a traditional Ayurvedic drink known for its nourishing and calming qualities.
Warm milk prepared with turmeric and other supportive spices helps soothe the nervous system and encourage restful sleep.
In Ayurveda, warm spiced milk is often enjoyed in the evening as a gentle ritual that supports relaxation and overall vitality.
This comforting drink is both grounding and nourishing, making it a simple way to end the day with warmth and balance.
Prep Time:
Serves:
15 minutes
1
Ingredients
1 cup milk
1 cup water
1 teaspoon ghee
1/4-1/2 teaspoon ground turmeric
1/8 teaspoon ground cinnamon
pinch of ground nutmeg
pinch of ground black pepper
some natural sweetener, if desired, jaggery, raw sugar, or maple syrup work well*
Preparation
In a saucepan, on low heat, melt ghee.
Add the herbs and cook until slightly bubbly, be careful to not burn the herbs.
Add the milk and water, bring to a boil.
Reduce heat to a simmer and cook to 1/2 (until about 1 cup is left).
Add sweetener to your taste.
*Honey should not be cooked or added to very hot beverages. Ayurveda tells us that cooking honey changes the properties of the honey, making it toxic to the body.
If you’re using food to support rest, you can explore my full guide to Ayurvedic sleep for women over 40 for a deeper understanding of how evening meals affect sleep.
Dosha Adjustments
Adjustments for Vata
Vata types can make this golden elixir richer and more grounding by stirring in a full teaspoon of ghee, a pinch of cinnamon, and a dash of nutmeg. The warm healthy fats and fragrant spices soothe dry, cold intestinal tissues.
Adjustments for Pitta
Pitta types can enjoy golden milk by keeping the heating spices minimal and using a gentle touch of raw cane sugar or maple syrup. Golden milk naturally purifies the blood and cools inflammation while nourishing bodily tissues.
Adjustments for Kapha
Kapha types benefit greatly from golden milk's drying and purifying qualities, especially when cutting whole milk with equal parts water. Adding extra black pepper and dry ginger kindles digestion and clears morning congestion.
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