If you’re on the lookout for a delightful hot beverage that’s caffeine-free and loaded with antioxidants, golden milk is the treat for you. This gorgeous drink has been popping up on the menus of trendy coffee shops across the country, but you’ll soon see just how easy it is to make right at home.
Golden milk is a staple of Ayurveda, which is an herb-based, holistic practice native to India. Rich in anti-inflammatory turmeric and antimicrobial ginger, this drink is the perfect boost to your immune system and general sense of well-being. This holds especially true if you’re stressed. According to Everyday Health, constant stress can lead to chronic inflammation, which in turn could cause inflammatory health problems such as diabetes, heart disease, or even cancer. Reducing stress and inflammation could ward off major health issues, and this drink that’s rich in anti-inflammatory compounds could potentially help.
With this recipe, Sher Castellano demonstrates just how easy it is to make golden milk at home. While this recipe only makes one serving, you can easily scale it up when serving a crowd! The recipe is plant-based and compliant with a vegan diet, but you can also adapt it to suit your tastes with cow’s milk, honey, or additional spices.
Gather the ingredients for golden milk
To make this golden milk, you will, of course, need milk. But, the kind you use is totally up to you! For a lower-fat option, choose oat milk, rice milk, or soy milk. For something slightly richer, go with cashew milk, almond milk, or coconut milk.
"Milk is a personal preference," says Castellano. "Cow’s milk is naturally lightly sweet, as is oat milk. But, all milk options work, depending on whether or not you want dairy, more or less fat, or natural sweetness."
Speaking of sweetness, maple syrup is added to the milk in this recipe, but you could also opt for agave syrup, which is milder in flavor, or even raw honey, which isn’t strictly vegan but does boast its own host of anti-microbial benefits.
Lastly, you’ll need spices: turmeric, cinnamon, ginger, sea salt, and a pinch of black pepper, which apparently boosts turmeric’s bioavailability, essentially making it easier for your body to tap into all of its goodness.
Combine the ingredients for golden milk
To make the golden milk, the steps couldn’t be simpler. Simply combine all of the ingredients in a pot set over medium heat, and simmer for ten minutes to let the flavors mix and meld.
Whether you’re using plant-based or cow’s milk, Castellano warns this isn’t the sort of thing you’ll want to walk away from. Milk can go from happily simmering to boiling over in a matter of moments, so stand by the saucepan, whisking regularly, to keep that bright yellow liquid from staining your kitchen counters and floors.
Garnish the golden milk with more spices
When the golden milk is nice and hot, all that’s left to do is drink it! Pour it into a mug, and garnish, if desired, with even more of your favorite spices.
Once you have the hang of making this golden milk, you may wish to add even more anti-inflammatory ingredients to the mix. Clove essential oil, for example, is antimicrobial and boasts antioxidant properties. Fun fact: Clove essential oil is actually used as a home remedy for toothaches (via Healthline). Allspice or nutmeg would also be welcome additions to this delightful beverage. Cheers to good health and a truly delicious drink!