The Ultimate Guide to Golden Milk, Everything You Need to Know
Gaia Herbs Team • October 20, 2016
Golden Milk is based on the traditional Ayurvedic recipe that has been savored for centuries and used to support the mind and body in a number of ways.* Making Golden Milk from scratch only takes about 15 minutes - if you have all the ingredients already on hand - but in today's busy world, sometimes even that can feel like an insurmountable task. That's why we created our own convenient version, which honors the Ayurvedic roots of this nourishing drink - and acknowledges the realities of our over scheduled lives. Gaia Herbs Golden Milk is vegan and gluten-free with no GMOs or soy, with natural sweetness from Dates. Golden Milk is a convenient modern spin on a revered ancient drink.
Turmeric is a versatile herb that supports a healthy inflammatory response in the whole body while maintaining overall health and vitality.* Turmeric offers whole-body support, with both antioxidant support and support for a healthy inflammatory response.* (Read more about using Turmeric for cooking and taking it as a supplement.)
Black Pepper Traditionally paired with Turmeric to support absorption, Black Pepper also adds a hint of spiciness.* This herb is very common in Ayurveda, and it is traditionally considered to be a hot, pungent herb. As such, it stokes digestive fire, called agni, by promoting the natural release of digestive secretions.* It was actually called the "King of Spices."
Vanilla The sweet aroma of this herb has long been used to naturally boost mood.* Plus, it just tastes so good in warm milk! Traditionally, Vanilla was considered to be an aromatic herb that supports the nervous system, and it was used to support a healthy libido.*
Ashwagandha Valued in Ayurveda, this adaptogen tonifies the entire system.* Ashwagandha is one of the most popular Ayurvedic herbs used today. This herb is both a tonic, meaning it supports the body's overall wellbeing, and an adaptogen, meaning it supports the body's natural resistance.*
Cardamom This aromatic herb has a long history of supporting the digestive system.* A relative of Ginger, Cardamom (Elettaria cardamomum) was called the "Queen of Spices" in Ayurveda, where it is commonly used. It supports elimination of intestinal gas, while improving digestive function.*
Dates This naturally rich, sweet fruit is a source of vitamins and minerals. Dates have a complex sweet taste similar to caramel, making them a popular swap for sugar.
Ginger is a common addition to support digestion and add spiciness.* Allspice, Cloves, Mace and Nutmeg are sometimes used, too. Saffron - which has been used in Ayurveda to support a healthy mood - can also be added.*
Making Golden Milk is easy. Follow these basic steps to make this Turmeric-based beverage:
Prep Time: 1 min Cook Time: 5 min
You can also follow this if you prefer a true D.I.Y. experience.
Tip: Personalize your Golden Milk by adding any of Gaia’s Liquid Herbal Extracts to suit your tastes and support your health.* Add a dropperful of Ginger for tasty digestive support, or try Holy Basil for stress support.*
4 Ways to Customize Golden Milk with Herbs
There's no wrong way to consume Golden Milk, so you can really get creative and make it your own. If you're a fan of using herbal supplements in your food and beverages, you can customize your Golden Milk by adding other herbs. We like liquid herbal extracts of:
How to Incorporate Golden Milk into Your Daily Routine.
Here are five easy ways to start adding Golden Milk into your daily routine:
Swap in a different milk
Use whole milk with cream on top for a particularly rich cup of Turmeric tea. Use coconut, cashew or almond milk - maybe even one with extra vanilla flavor. You can also top it with whipped cream or coconut cream. Or use your "everyday" milk but stir in a special honey. This sweet drink is worth sipping slowly! You could also use a honey swizzle stick or melt a dark brown sugar cube in the bottom for a rich sweetness to the last drop.
Drink it instead of coffee or tea.
Sometimes it's not the caffeine we crave but the ritual surrounding having a fresh, hot cup of our favorite beverage. "Turmeric tea" doesn't require any fancy equipment like that morning cup of pour-over coffee, but it does involve a few mindful steps. There's an aromatic component that triggers our olfactory bulb to signal to the brain that the scent is a pleasant one, thus releasing serotonin and other feel-good hormones. Breathe deeply to inhale the scents of each herb, and savor every sip.
Garnish it as you would you a regular latte.
Try a sprinkle of cinnamon or cardamom, an extra dash of vanilla or a pinch of nutmeg. Add frothy milk, use a dollop of whipped cream (can you tell we really like this idea?) or sweeten it to taste. Or try a sprinkle of vanilla- or cardamom-infused raw sugar.
Blend it with goji berries or whole, pitted dates,. For antioxidant support, blend your milk with a tablespoon or two of goji berry powder before whisking into your Golden Milk.* Whole, pitted dates are a caramellike natural sweetener that can be used in place of honey, making it vegan, too!
Why Golden Milk?
Taking the time to treat yourself to a comforting, nourishing drink is an act of mindfulness. Imagine, after a long day of work, curling up in your favorite chair and wrapping your hands around a steaming mug full of rich, creamy milk that's slightly spicy and sweet. That's your Golden Hour, no matter how long you stay present. Because there is no caffeine in Golden Milk, you can have your Golden Hour any time of day without worry that you'll be up all night.
How do we find Golden Hour?
History of Golden Milk
Golden Milk is having a moment, but while this warm, comforting beverage seems like a new and trendy drink - invented, perhaps, by a clever barista - this Turmeric latte actually has a long, rich tradition of use dating back thousands of years. Within the ancient branch of medicine in India known as Ayurveda, Golden Milk is a tonic that's meant to be nourishing, while also tasting delicious.
Ojas, meaning vigor in Sanskrit, is the essential energy of life, and it's said that Golden Milk - or haldi ka doodh as it's traditionally known - helps to naturally strengthen that vitality. The ojas circulates to sustain the body and support clarity of mind and emotions. With one sip, you'll understand. Just as in the West, warm milk has been used as a comforting bedtime beverage, "Turmeric tea" has served the same purpose. Other herbs can be added (and always have been) to offer additional support as desired.*