In India, every mother knows them, because they all give them to their children when they are unwell... for virtually any reason.
In Europe, golden milk is also becoming increasingly popular, and in the colder months, it's a real hit because it boosts immunity, warms you up, treats minor infections - and it's delicious.
That's why it deserves a few words from me, after all, I've been drinking golden milk for years. I'm writing this post for you. My name is Anna Wasilewska and 14 years ago I created the Orientana brand. Yes, thanks to Ayurveda.
Golden Milk (Polish: Złote mleko), also known as haldi doodh in India, is a traditional Ayurvedic drink that has been used in Ayurvedic medicine for centuries. It is valued for its health-promoting properties, mainly due to turmeric, which is the main ingredient of this beverage. Golden milk has been known in Asia for thousands of years.
In the past, yogis drank it because, according to Ayurveda, it also strengthens joints, alleviating their stiffness and pain, and now virtually everyone drinks it because it wonderfully cleanses and tones the body.
Golden milk was traditionally used to treat colds and infections and to alleviate inflammation. This drink is often consumed to improve digestion and support gut health. If you have joint problems, according to traditional beliefs, golden milk will reduce joint pain due to its anti-inflammatory properties. Turmeric milk supports healthy sleep and relaxation.
In every Indian home, it is prepared slightly differently, and there it fulfills functions similar to our chicken broth or milk with honey and garlic - it is widely believed to get you back on your feet.
There's something to it, because I also sip golden milk not only preventatively throughout autumn and winter, but also in mid-summer if I catch a cold.
GOLDEN MILK - TRADITIONAL AND PLANT-BASED RECIPE
Preparing the base – turmeric paste
To prepare the base for golden milk, you will need:
- ¼ cup of turmeric powder (or fresh rhizome, which should be finely chopped – it's worth wearing protective gloves to avoid skin discoloration). You can now buy fresh rhizome in Poland.
- ½ cup of water – it can be mineral or filtered tap water.
Combine the ingredients in a saucepan and heat over medium heat for about 6–7 minutes, stirring regularly to prevent boiling. As the water evaporates, the mixture will thicken, forming a paste. Once it reaches the desired consistency, transfer it to an airtight jar and store in the refrigerator – preferably for no longer than 3 weeks.
How to prepare golden milk?
Add a teaspoon of the previously prepared paste to a glass of warm milk (you can use cow's milk or plant-based milk, e.g., coconut) and mix thoroughly. The drink is ready to consume!
You can enrich the taste of golden milk by adding spices such as black pepper, ginger, cardamom, cloves, or coconut oil. For a sweeter version, reach for a little honey.
How I discovered golden milk?
I have been drinking golden milk since my first trip to India, when, chilled after a long train journey in an air-conditioned carriage, I encountered hot and humid air. Anyone who has traveled in such a refrigerator knows how Indians treat air conditioners - as if they want not only to test their limits, but also to push them.
I stepped out onto the scorching platform, then got into an equally cold taxi, and... the next day I woke up sick. My hosts rolled their eyes (what delicacies these Europeans are?!).
They poured me a cup of warm, sweet-and-spicy drink and smilingly assured me that I would feel better in a few moments. I did feel better, so much so that I drank the delicious concoction every day!
And I still drink it today, not only when I feel like something is getting me down. Preventively and simply out of gluttony, because it makes a great substitute for a sweet second breakfast.
And I advise you all to do the same, because it's an easy, tasty, and quick way to boost your vitality when the weather is gloomy outside. In times of raging viruses, we don't want to wonder if that sore throat and cough is just a cold or something worse, right? So let's take care of ourselves!
The secret of golden milk is turmeric, which is known for its antioxidant, antiviral, antibacterial, and even antifungal properties.
What is curcumin?
It owes its fame to curcumin. Curcumin, an active compound present in turmeric root (Curcuma longa), is valued for its numerous health-promoting properties. It has wide application in traditional medicine and modern clinical research due to its anti-inflammatory, antioxidant, and anticancer properties.
Curcumin has anti-inflammatory properties. It blocks enzymes and factors, such as NF-κB, which play a key role in inflammatory processes. It helps alleviate inflammation in chronic diseases such as rheumatoid arthritis (RA), inflammatory bowel diseases (e.g., Crohn's disease, ulcerative colitis), and psoriasis.
Curcumin neutralizes free radicals and reduces oxidative stress, which is a risk factor in body aging, neurodegenerative diseases such as Alzheimer's and Parkinson's, and cardiovascular diseases.
It stimulates the body to produce its own antioxidant enzymes, such as catalase and superoxide dismutase.
Curcumin supports the immune system by modulating the immune response and supporting the body's defense mechanisms. It can help prevent viral, bacterial, and fungal infections.
Curcumin alleviates dyspepsia symptoms (indigestion) and has a protective effect on the gastric mucosa, supports liver function, and acts as a choleretic, which facilitates fat digestion.
Of course, the milk on which the drink is prepared, and the oil added to enhance its properties, are also significant. Milk in India is considered nourishing and tissue-building.
Golden milk - my recipe from India
And how to prepare this liquid gold? Of course, very easily and quickly, otherwise I wouldn't have time for it!
There are many recipes and you can add virtually all exotic spices that come to mind to golden milk, but my recipe comes straight from India, from Hindu friends.
I slimmed it down by removing ingredients unavailable in Poland, and enriched it with honey. Here it is!
First and foremost, you will need one teaspoon of powdered turmeric. You can use store-bought turmeric, but it's better to buy dried rhizome and grind the necessary amount yourself.
Put the powder into half a glass of water and boil for a few minutes. Next, pour just under a glass of cow's milk or, if you prefer, plant-based milk (it must be at room temperature, because the finished drink should be warm, but not hot! In hot liquid, honey would lose its properties). Add a teaspoon of almond oil or clarified butter - you can even buy it ready-made.
Finally, add a teaspoon or tablespoon of honey, and spices: pepper, which improves curcumin's bioavailability, cardamom, cinnamon, ginger, if you want a quick warming effect, and even nutmeg or... one clove, if you like more spicy, pungent flavors. Mix everything thoroughly so that the oil blends as well as possible with the milk and water. Drink the golden milk immediately, also because of the oil - if the drink cools down, the oil will be more noticeable. You'll see, you'll feel better in a moment!
Golden milk symbolizes harmony between body and spirit, and its warm, golden color is often associated with health, energy, and balance. It is a drink that connects generations, being both a culinary tradition and a natural remedy for many ailments. While preserving its roots, golden milk has evolved into modern recipes but still remains a symbol of simplicity, health, and a holistic approach to life.
If you liked this post, I invite you to discover Orientana cosmetics with turmeric, which I created based on Ayurveda and supported by other Eastern medicines.
You can read about the properties of turmeric here.
Questions about golden milk
What is golden milk?
Golden milk is a traditional Ayurvedic drink, prepared with milk (or a plant-based beverage), turmeric, and spices such as ginger, cinnamon, and black pepper. It is known for its warming and body-supporting properties.
What is golden milk made of?
Classic golden milk contains turmeric (source of curcumin), black pepper to increase its bioavailability, healthy fat (e.g., coconut oil), and warming spices. The base can be cow's milk or plant-based milk, such as almond or oat milk.
How does golden milk affect the body?
Golden milk has anti-inflammatory, antioxidant, and warming effects. Regular consumption can support immunity, digestion, and the body's natural regenerative processes.
When is the best time to drink golden milk?
Most often, golden milk is drunk in the evening, before bed, because it has a calming and warming effect. However, it can also be drunk in the morning or after a meal - depending on your needs.
Is golden milk healthy?
Yes, golden milk is considered a healthy drink, especially during periods of reduced immunity or fatigue. However, it is crucial to use natural ingredients and moderate amounts of spices.
Can golden milk be drunk daily?
Golden milk can be drunk daily, provided there are no health contraindications. It is best to start with small portions and observe the body's reaction, especially with a sensitive digestive system.
Does golden milk help with immunity?
Yes, golden milk is often used as a natural immune booster. Turmeric and ginger support the body in fighting oxidative stress and seasonal weaknesses.
Is golden milk suitable for people on a plant-based diet?
Absolutely. Golden milk can be prepared with plant-based beverages, such as almond, coconut, or oat milk, while maintaining its health-promoting properties.
Does golden milk help with digestion?
Golden milk can support digestion thanks to the effects of turmeric and ginger. It is often recommended after heavy meals or when feeling bloated.
Can children drink golden milk?
Golden milk for children should be a milder version – with fewer spices and without strong ginger. It is worth consulting a pediatrician before introducing it.
