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Recipe: Ayurvedic Golden Milk

Golden milk is a yogi's not-so-secret healing beverage for vitality, strength, and mind-body relaxation. It can be enjoyed in the morning as a non-caffeinated tonic, or before bed in lieu of dessert for an unwinding evening.


1 tsp coconut oil or ghee

½ tsp turmeric powder

¼ tsp ginger powder (sub 1/2 tsp grated ginger root)

⅛ tsp cardamom powder

1 cup milk of choice (option to dilute with ½ cup water)

1-2 cracks of black peppercorns

1 tbsp raw honey


Bring a small saucepan to low heat. Add fat and let it heat up. Add turmeric, ginger and cardamom and whisk continuously for 1-3 minutes until fragrant. Make sure spices do not clump. Add a little bit of milk if you notice spices are starting to burn. Add the milk and continue whisking. Bring milk to a gentle simmer. Add the black pepper and stir to combine. Turn off the heat and whisk in the honey. Enjoy!


  • Boiling honey denatures its inherent medicinal properties, leaving it solely as a sugar for culinary purposes. Before adding in raw honey to your golden milk, dip your pinky finger in the liquid. If it can withstand the heat for 3 seconds, the temperature is just right for the honey, and you will still get its medicinal benefits.

  • I like to dilute the milk with water, about 3/4 milk to 1/4 water ratio.

  • If you're palate is well-versed with spices, increase the

  • Tempering the spices (tadka) in a fat is optional. Adding fat increases flavor and aroma, and also creates an environment where vitamins and minerals are bioavailable for the body to digest and properly assimilate.

Makes 1 cup

Takes 5 minutes

Copyright 2022, A. Chavez, Original Recipe.

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