#Nutrition #Recipes #AWCIMagazine

Integrative Health Recipe: Golden Milk


Steeped in the ancient traditions of Ayurveda, this warm, spiced drink is not only a delicious way to start or wind down your day, but also offers health benefits, thanks to Golden Milk's main star ingredient, turmeric.

Golden milk, also known as turmeric milk, and haldi doodh in hindi, is a traditional Indian drink that has become a beloved health tonic worldwide. Served warm in a mug, the result is a bright yellow creamy drink that is anti-inflammatory and can help regulate blood sugar levels and reduce risk of several diseases.

Turmeric: Putting the Gold in Golden Milk

Turmeric gives golden milk its namesake color. With its active compound curcumin, turmeric is an anti-inflammatory and antioxidant herb. When combined with black pepper, the bioavailability of curcumin is significantly enhanced, making this drink a health elixir great for reducing inflammation, boosting immunity, and even improving mood and cognitive function.

Duke University reviewed 700 research papers on turmeric's health advantages and found that turmeric surpasses numerous pharmaceuticals in combating various chronic and debilitating illnesses, all while causing hardly any negative side effects. The Andrew Weil Center for Integrative Medicine includes the evidence behind turmeric's health benefits in many of our programs, including our online, self-paced, Wellness & Lifestyle Series for health professionals and those passionate about wellness.

Golden Milk Recipe

Supplies: Small saucepan, sieve, whisk.


1 cup of milk (plant-based or dairy)
1 teaspoon turmeric powder
1/2 teaspoon ground cinnamon
1/4 teaspoon grated ginger
A pinch of ground black pepper


Up to 1 teaspoon of maple syrup (adjust to taste)
1/2 teaspoon vanilla extract


  1. Begin by gently heating your choice of milk in a small saucepan over medium heat.
  2. As the milk warms, whisk in the turmeric, cinnamon, ginger, black pepper, and optional vanilla.
  3. Allow the mixture to simmer gently without reaching a boil, for about 10 minutes.
  4. Remove from heat and stir in optional maple syrup to taste.
  5. To reduce chunks and get a smoother texture, strain the milk through a fine sieve into your favorite mug.
  6. Sprinkle golden milk with a bit of ground cinnamon and enjoy.

Whether as a tranquil start to your day, a mid-afternoon pick-me-up, or a soothing nightcap, golden milk is a great way to treat your mind, body, and spirit.