Golden Milk Recipe Ayurveda

Question

I’ve been hearing a lot about golden milk and its health benefits, especially for immunity and inflammation. Could you share the proper golden milk recipe Ayurveda recommends? I’ve seen so many variations online, and I’m not sure which one is authentic.

For example, does the golden milk recipe Ayurveda uses require fresh turmeric or powdered turmeric? I’ve been using powdered turmeric, but I don’t know if it’s as effective. Should it be boiled with the milk, or is mixing it enough?

I also want to know if the golden milk recipe Ayurveda suggests should include other spices like black pepper, cinnamon, or ginger. Are these spices essential, or do they just add flavor? I heard black pepper helps with turmeric absorption, but I’m not sure if it’s necessary.

Lastly, can the golden milk recipe Ayurveda recommends be adapted for different doshas? For example, I’m a pitta type, and I don’t know if I should use dairy milk or switch to something lighter like almond milk.

Dr Sujal Patil · Accepted Answer

The traditional golden milk recipe in Ayurveda typically uses powdered turmeric (as it's more commonly available), but fresh turmeric is also effective if you can get it. Here's a basic and authentic recipe:

Golden Milk Recipe (Ayurvedic Style):
1 cup milk (use dairy if you're not kapha or pitta dominant, or almond milk for pitta)
1/2 tsp turmeric powder (or fresh turmeric paste)
1/4 tsp black pepper (to enhance turmeric absorption)
1/4 tsp cinnamon (optional, adds flavor and warmth)
1/2 tsp grated ginger (optional, great for digestion)
Preparation:
Boil the milk gently.
Add the turmeric and simmer for about 5-10 minutes.
Add the black pepper, cinnamon, and ginger (if using), and stir well.
Sweeten with honey if desired (but only after the milk has cooled slightly).
Dosha Adjustments:
Pitta: Use almond milk or coconut milk and avoid too much black pepper or cinnamon, which can be heating.
Vata: Dairy milk is fine, as it's grounding. You can use warming spices like ginger.
Kapha: Use almond or oat milk and consider reducing the amount of milk to keep it lighter.
The spices help with digestion, absorption, and reducing inflammation, making them important, especially black pepper for turmeric absorption.

Dr. Ayush Varma · Answer

Sure, golden milk actually has some variations but it’s key to get the basics right in Ayurveda. So about your first question – whether to use fresh or powdered turmeric, both are fine! But if you can find fresh turmeric, it's a win, as it’s loaded with curcumin in a more active form. When using powdered turmeric, get organic to avoid additives and make sure it's fresh, as the active compounds can lose potency over time.

For the cooking method, you should ideally heat the turmeric with the milk, let it simmer, this allows the turmeric to release its goodness fully. About 5-7 minutes of gentle simmering should do.

Now, spices! Black pepper, indeed, is actually essential. It contains piperine, which boosts turmeric absorption, without it, you might miss out on benefits. Cinnamon and ginger, those aren't just for flavor, they offer their own health perks too. Cinnamon balances blood sugar, while ginger aids digestion. But they don't have to be in every cup – they're adaptable based on your tasted preference and need.

Ah, and for the doshas, which is really importnt, you might wanna customize a bit. For a Pitta type, cooling various like almond or coconut milk can be soothing, and reduce chances of imbalance that dairy might cause. Also, don’t go overboard on ginger and cinnamon if you are already running hot, since they're warming.

Vata folks would benefit from warm, nourishing whole dairy milk, maybe a touch of cardamom for extra sweetness. And for Kapha types, using light plant-based milk, more ginger and little honey will help in balancing heaviness.

Golden milk's more than just a trendy drink – trust your dosha, and adjust it to suit your needs and state of balance. It's a journey of taste and wellbeing, ya know?

Golden Milk Recipe Ayurveda - #5358

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