Golden milk, also known as turmeric milk, is an ancient beverage, deeply rooted in Ayurvedic medicine. Though always a very simple recipe, golden milk varies slightly from region to region in India. Regardless of these differences, it’s always clinically indicated in Ayurveda as a cold weather drink, to be consumed during cough and cold season.

Traditionally, golden milk is used to boost immunity and support recovery from upper respiratory infection symptoms like cough, bronchitis and sore throat. (Note that this drink is not a treatment for these or other illnesses. See your doctor for a diagnosis.)

Basic Golden Milk Recipe

Serves 1

Place 1 cup of milk* in a pan on the stove and bring to a simmer.

Add:

• 1/2 teaspoon of turmeric powder
• A pinch of black pepper or freshly crushed peppercorns
• 1 teaspoon of raw or unprocessed cane sugar
• 1/4 teaspoon dried ginger powder (or 1/2 inch of fresh ginger, grated)
• A dash of cinnamon

Keep stirring as it comes to a boil. Quickly remove it from the stove, let sit for a minute and strain. Drink while warm.

*You can use a non-dairy milk substitute to make a vegan version, but it won’t have all the properties of the version made with cow’s milk.

Additions:

• The flavor can be enhanced with cardamom or saffron, which will also boost the medicinal value.
• Nutmeg can be added, but it can cause drowsiness. Consider adding it at bedtime for better sleep.
• Honey can be added, but according to Ayurvedic medicine, it shouldn’t be heated, boiled or cooked. If you're going to use honey, wait for your turmeric milk to cool before you add honey.