Silence is Golden Milk

Golden Milk is fast hitting the health scene and you can pretty much get a turmeric latte in most cafes now. But are some places just jumping on the bandwagon with this ancient healing tonic twisting it into a popular commercial fad and subsequently making it nothing like it should be? Well I’m here to set this recipe straight.

Ayurveda has been using Golden Milk as a tonic for thousands of years – the main ingredient that works wonders is of course the turmeric, but it is also traditionally combined with other spices and raw sugar or honey to create a complete medicinal blend (see one version below). Golden Milk has many health benefits some of which are: strengthens bones, cleanses the blood, nourishes your lungs, increases digestion and circulation, pacifies Vata, aids in a good night’s sleep and increases Ojas (immunity and vitality).


  • 1 cup unhomogenised organic milk
  • 1/4 tsp ground cardamom
  • 1/4 tsp ground cinnamon
  • 1/4 tsp ground ginger
  • 1 tsp ground turmeric
  • 1 tsp raw sugar or raw honey (unheated)
  • t tsp ghee


  1. In a small saucepan whisk the milk, spices, sugar and ghee and bring to the boil
  2. When it rises up the sides of the pan, take it off the heat and allow to settle – put back on the heat and let it rise again, repeating this process three times
  3. Strain the Golden Milk with a fine strainer into your favourite mug
  4. If using honey instead of sugar then this is when you should add it, but wait until the drink has cooled a little and stir in 1 tsp of raw honey (unheated) – never cook the honey as it will become toxic for the body
  5. If desired, black pepper or saffron can be sprinkled on top when serving
  6. Alternative quick method: if you have less time and don’t fancy using all of those spices, just boil up a cup of milk and pour into a mug, then add 1/4 tsp turmeric and 1 tsp raw honey with a pinch of nutmeg, stirring them until dissolved before consuming
  7. NB – adjust the spices according to your body type, current health concerns and the season

Turmeric has many health benefits (see link above) but it is most famous for its anti-inflammatory qualities. If using nutmeg this can act as a sedative which will also help to aid in a good night’s sleep. However, do not use nutmeg and cinnamon together though as they are antagonistic (opposite in nature) and will have a negative effect on the nervous system.

Golden Milk will surely help you find that silence you need at night. It’s the best bedtime tonic you could ever have and much less stimulating than a hot chocolate. Try the real thing!

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