Another Ayurvedic favorite of mine! This nourishing and grounding drink is a lovely way to end the day. Golden milk is great for calming Vata dosha, which has a tendency to become unbalanced during winter and fall months. However, this nourishing tonic can be taken at any time of year!
This drink recipe is calming for the mind and healing to the body. With all of the warming spices added, Golden Milk is a great way to increase the digestion and circulation. Golden Milk’s health properties don’t end there however. This soothing tonic has also been shown to strengthen the bones (great for treating or preventing osteoarthritis), reduce symptoms of anemia, increases ojas (immunity and vitality), cleanse the blood, and beautify the complexion. Due to its naturally grounding properties, I often recommend taking this drink before bedtime to promote sound sleep (add a pinch of Ashwagandha for even greater sleep enhancing results!).
Print out a pdf copy of our Golden Milk recipe here.
- Small saucepan
- Hand blender (optional)
- 1 cup whole milk or unsweetened almond milk (use almond milk for Kapha)
- 1/2 cup water
- 1/2 teaspoon turmeric powder*
- 1/2 teaspoon ashwagandha powder (optional)*
- 1/4 teaspoon ginger powder*
- 1/8 teaspoon cardamom powder*
- Pinch black pepper*
- 1 cinnamon stick
- 3 saffron stigmas*
- 1/2 teaspoon ghee (omit for Kapha)
- 1 teaspoon honey
*These spices can be replaced by our Svastha Golden Milk blend.
NOTE: If one cup of milk is too much, substitute by using ½ cup milk to ½ cup water.
1. Place the milk and water in a small saucepan and bring it to just below a boil.
3. Once the milk has become hot, reduce the heat to a simmer.
4. Add the turmeric, ashwagandha (if used), ginger, cardamom, black pepper, cinnamon stick, saffron, and ghee to the heated milk. Stir the spices well until they have all completely dissolved into the liquid.
5. Cover the pan, leaving a small crack in the lid.
6. Simmer the ingredients for 20 minutes, stirring every 5 minutes.
7. Pour the finished beverage into a mug. Let the milk cool to a drinkable temperature and then stir in 1 teaspoon of honey.
8. Sip on this beverage up to 30 minutes before bed each night for a calm mind and sound sleep.
Print out a pdf copy of our Golden Milk recipe here.
Time-Saving Tip: If you are short on time, a quick method can be used. Simply heat up the milk (omit the water) until it is just below a boil. Reduce the heat and add in the spices and ghee. Stir well and simmer for 1 to 5 minutes, stirring frequently. Pour into a mug and add in 1 teaspoon of honey after the milk has cooled slightly.
Optional Doshic Variations
This drink is naturally Vata-reducing, no changes are needed!
Overall this drink recipe is Pitta-pacifying; however, some Pitta types may need to reduce or eliminate the more heating spices such as cinnamon, black pepper, and ginger. Honey is also heating and can be replaced with maple syrup. To enhance the Pitta-soothing nature of this drink and increase its overall health benefits, 1/2 teaspoon of Shatavari powder can be added instead of the Ashwagandha.
This drink recipe is considered increasing to Kapha dosha, although some changes can be applied to help reduce the heavy, viscous nature of this drink. Cow dairy should be avoided and replaced with either goat milk, almond milk, or hemp milk. If this is still too heavy for Kapha, then the milk should be cut in half and replaced with water (i.e. 1/2 cup almond milk and 1/2 cup of water) and the ghee should be omitted. The spices should be increased to help spark the digestive fire and reduce the Kapha-increasing qualities of this beverage. If one makes these changes and still experiences symptoms such as congestion, cough, or a coated tongue after drinking, then this drink should be avoided altogether.
Try our Svastha Golden Milk blend.
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Love recipie for golden milk
can we drink this in summers ??/ and is it true that turmeric produce heat in body when taken in summers??
[…] Golden Milk. This is a classic Ayurvedic remedy that will benefit us all. It is an excellent Anti-Inflammatory and really great for your joints. It is perfect to drink before bed. After drinking you will usually wake up a bit less achy. I recommend drinking it 4-5 nights in a row to break your pain cycle, but it can be drank daily. It’s very simple to make, you can find many recipes on line like this Golden Milk Recipe. […]
Hello danielle, namaste….. i am from india
i want to know can we add Ashwagandha as a ingredient amongst golden milk recipe ingredients for calming the mind.
Ar. Prashant sharma
Hi Ar. Prashant Sharma,
Thank you for your question! Ashwagandha (1/2-1 tsp) can definitely be added to this recipe, especially if you are looking for a calming addition. If you are taking this at night, you can also add a pinch of nutmeg (jatiphala) as well. Thanks again!
Thankyou Danielle, Thanks a lot
You already stated, nutmeg (zayfal) is a part of golden milk rcipe….i dont think so there is a need to put again nutmeg with ashwagandha.
i want to put 1 question here w.r.t your article Rejuvenating ojas drink …….
how can i find most benefits
1) with all items of Rejuvenating ojas drink together.
2) Or can i take different items at different time in a day.
Ar. Prashant sharma
Hi Ar. Prashant,
Either way you take these ingredients, they will be beneficial for Ojas. So I would suggest taking them whichever way works best for you. Please keep in mind that this drink and many of its ingredients are very heavy and unctuous by nature. Therefore, they should be taken in a moderate amount, otherwise toxins can accumulate and agni will diminish. Thanks for the question!
Thankyou very very much, Danielle
God bless you!
NEVER HEAT HONEY! Its nice that you’ve discovered what Ayurveda has known for thousands of years, but please don’t selectively apply this knowledge without understanding that *the number one misuse of honey* according to the knowledge that underpins what you call “Tumeric Latte”, also states that to heat honey is to “turn nectar into poison”. Please take the time to read Dr Vasant Ladd, one of the foremost experts on Ayurveda, says about the reason why heating honey is an absolute no. no. see https://www.ayurveda.com/pdf/food_combining.pdf (from “Ayurvedic Cooking for Self-Healing” by Usha & Dr. Vasant Lad, 1997)
Then TELL EVERYONE YOU KNOW, who currently thinks that honey is a healthy alternative to sugar and can therefore be used as a substitute to sweeten hot drinks and even cooking, that you never want to heat it beyond blood temperature. Thank you, I hope this is helpful.
Thanks for the insight. I am well aware of the fact that honey should never be heated above 110 degrees (roughly) as this indeed changes the molecular structure of this medicine, making it undigestible and therefore toxic to the body. This is why it clearly states in the instructions to let the milk cool before adding in the honey. Dr Lad is one of my main teachers as I graduated under his program back in 2010 and I am familiar with his teachings. Thanks again for the link and info!
I’m from México and I don’t know what spices are Ela and Lavanga. I was looking the breakfast spices
Hi Lorena! These are simply the sanskrit names for Cardamom (Ela) and Clove (Lavanga). Let me know if you have any other questions:)
Hi, I also had another question in regards to the honey, im not 100% sure so wanted to ask what the rules are in ayurveda in regards to mixing honey with ghee? Thanks in advance:)
Sorry for the (very) late response. I just saw this question now. Honey and ghee should never be taken simultaneously in the same amounts- by weight (not volume!). Taking them at equal weights is said to be toxic to the system and should always be avoided. Remember, everything is medicine and everything is poison. It often depends on how you are taking the substance that really matters!
Hi- thank you so much for this quick recipe! I have heard that a mix of ghee and honey in the same recipe can be equivalent to poison for the body. This is what most Ayurvedic guidance is from back home- can you confirm?
Thank you for your question. I get asked this a lot! According to the ancient Ayurvedic texts, mixing ghee and honey in equal amounts is considered toxic to the system. However, they are referring to the amount by weight and not volume. Since honey weighs more than ghee then if you take them in the same proportions by volume, this will not be an issue. If you ever are mixing ghee in a larger ratio than the honey however, it will be important to weigh them out to avoid taking them in equal weights. Thanks again for writing in!
Hi there! Thanks for the great recipe. 🙂 Another question for you – someone told me that turmeric becomes more effective when ingested with pepper (the spice; not the produce :-), so I’ve always added this to my attempts to make golden milk. I am curious if you’ve come across this as well in your training and studies?
Thank you for your question! I have read that turmeric is absorbed better when taken with black pepper, although only from research on the internet. This was not something I learned in my schooling and is not listed in the texts as far as I know. However, it makes sense as certain herbs and spices such as black pepper help to increase the absorbency of other herbs through their special actions. It is called Yoga Vahi in Ayurveda. Ginger is another herb that is known for this. Therefore adding a pinch of black pepper would be a great addition to this recipe. The only caution I would use is for Pitta types in which it may be a bit too heating. Otherwise it is great for both absorbing the spices better and also alleviating some of the heaviness that may be caused by the milk. Thanks for bringing this topic up!
Thank you madam for the information
Of course Sreenu! I hope you enjoy the recipe:) Thank you for reading and writing in!
Hello Danielle!! You are my Ayurveda shero!!
I made this the other night, it’s amazing! Quick quesion, Is it safe to use ashwaganda if I have hypertyroidism? Thanks!
Yes, Ashwagandha is generally a really great herb for supporting hyperthyroidism. It is an adaptogenic herb and works to find homeostasis in our system. This should be a nice addition in your Golden Milk!
I hope this finds you well:)
You mentioned in one of your earlier responses that this milk should be taken at night. Is there a reason for that? can this be taken as the first thing in the morning to calm my vata (as-is or with a variation) ?
Thank you for your question! Golden Milk is generally taken at night, as it is heavy and grounding and therefore beneficial for sleep. You can take it in the morning to calm Vata, but just be aware that 6 to 10 am is the Kapha time and substances like milk can increase Kapha. This in turn can make the start of your day a bit more slow and sluggish. If this is not an issue for you, but instead you find it beneficial for balancing your Vata, then by all means, go for it!
I hope this finds you well!