After reviewing hundreds of recipes for golden milk, this concoction has emerged as what I drink at night. An important ingredient is whole unpasteurized milk as the base. The pasteurization process can kill the beneficial enzymes and bacteria that make milk healthy. If lactose intolerant or pregnant, use almond milk or other forms of milk. Although I generally think if myself as vegan, ghee, whole milk and whole yogurt I welcome into my diet for the excellent properties they offer. I can feel the love as this milk warms my body. Taken just before bed it is a powerful Ayurvedic treatment for lungs and physical and emotional depletion.
The cinnamon and ginger add heat. Nutmeg and cardamom helps calm the body for sleep. Turmeric helps with inflammation to name one of its beneficial properties. Black pepper helps with digestion.
Ingredients for 2 cups (2-4 servings)
- 2 cups whole unpasteurized milk
- 1-2 tsp ghee
- 1 tsp ground turmeric
- 1/8 tsp each cinnamon, ground ginger, nutmeg, cardamom (use whatever you have)
- one grind of black pepper from a pepper mill
- 1 tsp raw honey
Heat the milk in a saucepan on the stove. As it begins to heat, add the ghee. As the ghee melts, add the spices. Use a wire whisk to froth the milk, spices and ghee so the milk is mixed and foamy. Remove from heat when bubbles become active around the edge of the pan. Add honey, whisk in and serve in 2-4 cups. Drink, slowly, mindfully and lovingly.
Golden milk paste can be made for multiple servings ahead of time by melting the ghee, adding the spices and filtered water if needed to make a paste. Store in a jar in the refrigerator up to 2 weeks. Whisk 2-3 tsp into 2 cups warm milk. Add honey if desired after heating.
