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Get to Know the Benefits of Turmeric Milk

Updated: Apr 2, 2023

Sometimes, there's nothing better than a steamy latte in the morning or a warm cup of tea before bed. Whether you're a coffee or tea drinker, I recommend that you consider swapping one of your morning or nighttime beverages for a soothing cup of turmeric milk.

Also known as Golden milk, this comforting beverage nourishes your body, promotes digestive and reproductive health, and stabilizes the Vata Ayurvedic dosha, particularly during autumn and winter. With all of these wonderful benefits, who wouldn't want to add this yummy beverage to their daily routine?

Golden Milk Recipe Ayurveda

Have you heard of bulletproof coffee? This popular trend calls for a surprising secret ingredient in your typical coffee preparation process: Butter. That's right; the addition of fat aids digestion in this acidic beverage and helps to taper the release of caffeine, giving the drinker a more regulated boost of energy.

You can consider this recipe for bulletproof golden milk, a healthier alternative to coffee. By swapping out milk for coffee, you avoid the anxiety that caffeine can elicit. Additionally, if you replace the butter with ghee (butter without the milk solids), you will soothe your digestive tract. So, without further ado, let's get into this turmeric milk recipe:


● Turmeric root (fresh)

● Ginger root (fresh)

● 1 tsp Ghee

● ¼ tsp Cinnamon

● ⅛ tsp Cardamom

● Pinch Nutmeg

● Pinch Ajwain powder

● 2 cups whole milk (non-homogenized, if possible)

● 1 cup filtered water (optional: reduces the unctuous quality)


  1. Peel and grate the turmeric and ginger root in order to make a paste. You can also use a blender or food processor. If you produce excess paste, no worries! It will keep in the fridge for four days or you can store it in the freezer

  2. In a small saucepan, sauté 1 tablespoon of turmeric/ginger paste with approximately 1 tsp of ghee (enough to moisten the paste). Sauté for 2 minutes.

  3. Add cinnamon, cardamom, nutmeg and ajwain to taste to the ghee and paste mixture.

  4. Pour in 2 cups of milk and optional 1 cup of water. Bring mixture to a boil and then reduce heat. Simmer for 5 minutes.

  5. Serve hot. There is no need to strain, the turmeric/ginger pieces are beneficial.

Vegan Alternatives

If you are vegan and prefer not to use ghee and whole milk, I recommend combining coconut oil with oat milk. Although there is no substitute for the nutrients provided by a cultured ghee or raw, non-homogenized milk, you can still reap many of the benefits of the recipe. The warmed spices will support your digestive, reproductive and overall health.

The Benefits of Turmeric Milk

You may already know that turmeric (the spice that gives the golden milk its trademark golden color) has anti-inflammatory properties. But did you know that according to Ayurvedic thought, milk provides many health benefits as well? The beverage is actually considered a power food when it comes to penetrating the body's 7 dhatus or layers of tissue (bones, nervous system, muscles, fat, blood, plasma, and reproductive tissue).

Golden Milk for Better Sleep

When my clients complain of sleep deprivation, I always suggest making spiced milk in the evening. The grounding quality will ease a restless mind, particularly during movement-driven Vata seasons.

Bulletproof Milk for a Balanced Morning

Many of us begin our mornings with a cup of coffee or black tea. While I understand the desire for a boost of energy during a groggy morning, caffeine can clog your digestive track and create unnecessary anxiety. If you cannot let go of caffeine, even swapping your second cup for golden milk will do wonders for your digestion.

Enrich Your Day With a Cup of Turmeric Milk

Whether you're keeping yourself grounded during the day or readying yourself for sleep, this golden milk recipe nourishes your body. I consider taking the time to make yourself something delicious an act of self-care. This drink is like a warm embrace for your mind, body and spirit. I hope you try drinking golden milk and feel the effects of its many health benefits grounding you, especially during Vata times.

If you're curious to learn more about recipes like these as well as the benefits of incorporating Ayurvedic practices into your life, schedule your free breakthrough session and we can create a personalized plan to help you thrive in 2021.



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