Warming Golden milk
A warm and cozy cup of Ayurvedic golden milk can do wonders for your wellness. This recipe was inspired by my nani, who always made me golden milk to promote sleep.
The addition of a small pinch of black pepper in the golden milk recipe is not just for flavour, but for its synergy with turmeric. Turmeric contains a powerful compound called curcumin, which has anti-inflammatory properties. However, curcumin's bioavailability is limited when consumed alone. When combined with black pepper, the absorption of curcumin is enhanced, allowing for better absorption.
Ingredients
1 cup milk (dairy or plant-based)
1 teaspoon ground turmeric
1/2 teaspoon ground cinnamon
1/4 teaspoon ground ginger
A pinch of ground black pepper
A pinch of ground nutmeg
1 teaspoon honey or maple syrup (adjust to taste)
1 teaspoon coconut oil or ghee
A small slice of fresh ginger (optional)
A small pinch of saffron threads (optional)
Preperation
Warm the Milk: In a small saucepan, gently warm the milk over medium-low heat. Avoid boiling; you want the milk to be warm but not scalding.
Add Spices: Add the ground turmeric, ground cinnamon, ground ginger, black pepper, and nutmeg to the warm milk. These spices not only provide flavor but also offer various health benefits. For more flavour, add a small slice of fresh ginger and a pinch of saffron threads for extra depth of flavor and potential health benefits.
Stir and Simmer: Use a whisk to stir the mixture thoroughly, ensuring the spices are well incorporated. Let the mixture simmer gently for about 5 minutes. This allows the flavors to meld and infuse into the milk.
Sweeten: Stir in honey or maple syrup to taste, adjusting the sweetness level according to your preference.
Add Coconut Oil or Ghee: For an extra creamy texture and healthy fats, add a teaspoon of coconut oil or pure desi ghee.
Strain and Serve: If you used fresh ginger and saffron, you might want to strain the mixture as you pour it into your cup to remove any solid pieces. Otherwise, simply pour the golden milk into your favourite mug.
Enjoy: Sip and savor your nourishing golden milk. This warm, spiced drink is perfect for relaxing evenings to promote sleep.