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Golden milk went from Instagram trend to bona fide classic, and Ayurveda wouldn’t be the same without it. Here’s why it’s so good for you, and how to make it at home.
By Bianka Doreen Melein
Warm milk simmered with a little turmeric, pepper, and coconut oil — and just like that, you have what’s known as golden milk. A cup full of genuinely good things. It’s the turmeric that gives the drink its benefits, and its flavor. So what’s actually behind its reputation as a health booster?
The real hero is curcumin, the compound responsible for turmeric’s effect on the body. It’s antioxidant, anti-inflammatory, anti-infective, and immune-stimulating all at once. That antioxidant power keeps free radicals from damaging cells, helping to guard against premature aging. Curcumin also has a calming, antispasmodic effect on the stomach and intestinal muscles, and it strengthens the immune system, helping to fend off colds — a genuinely useful ally through the colder months.
The catch is that curcumin isn’t easily absorbed by the body on its own, so it’s best paired with other ingredients, like black pepper or cold-pressed olive oil. It’s also worth noting that a daily dose shouldn’t exceed 8 grams.
If you’re after a more inventive way to enjoy your golden milk, try it as a turmeric chai latte:
TURMERIC CHAI LATTE
WARMS AND PROTECTS FROM WITHIN
Ingredients: 1 piece turmeric root (6cm) 1 piece ginger (2cm) 2 tsp whole cloves 1 cinnamon stick 2 black tea bags (editor’s note: try the organic Anastasia blend from Kusmi Tea) 1 tbsp cardamom pods 1 pinch pepper 2 tbsp honey (or agave syrup or maple syrup as a substitute) 500ml milk (or a plant-based alternative, such as Oatly oat drink) Also needed: ground turmeric
Serves 4 (approx. 1 liter) • 25 min. preparation • approx. 115 kcal, 4g protein, 4g fat, 14g carbs per serving
1 Wash and peel the turmeric and ginger, then finely grate them (wear disposable gloves — turmeric stains). Lightly crush the cardamom pods. Bring the turmeric, ginger, cardamom, cloves, and cinnamon to a boil with 500ml water. Cover and simmer over low heat for 5 minutes. Remove from the heat, add the tea bags, and let steep for 5 minutes. Remove the tea bags, stir in the pepper, then strain the tea and sweeten with honey.
2 Heat the milk, frothing part of it if you like. Divide the unfrothed milk between four glasses, then pour the chai over evenly. Top with the milk foam, and finish with a dusting of ground turmeric if desired.
Photo credit: © Gräfe und Unzer Verlag / Tina Engel
