Golden Milk Recipe
The Recipe:
Ingredients
¼–1 tsp turmeric powder
½ cup water
8 oz milk (dairy or plant-based)
2 Tbsp raw almond oil (or other mild, nourishing oil)
Honey or maple syrup, to taste
Optional: 1 cardamom pod, a pinch of black pepper
Method
Simmer turmeric in water, stirring until it thickens into a paste (about 8 minutes). Add cardamom if desired.
In another pot, heat milk with almond oil until just before boiling; remove from heat.
Blend or whisk the turmeric paste into the warm milk.
Sweeten to taste.
Tip: Make a larger batch of paste (1 part turmeric : 4 parts water) and store in the fridge for up to 40 days, so you can prepare Golden Milk anytime.
Yogic Remedies (Traditional Uses)
Golden Milk has long been woven into yogic home remedies. Here are a few traditional ways it is used:
For stiff or creaky joints
Drink 1 cup daily for 40 days. The oil lubricates, while turmeric supports bones and flexibility.For sore throats with mucus
Roll about ½ tsp of thick turmeric paste into a small ball and swallow with water. Repeat as needed.For digestion and gut balance
Try “Golden Yogurt”: mix 1 cup plain yogurt, ½ banana (optional), and 1–2 tsp turmeric paste. Yogurt supplies good bacteria while turmeric acts as a natural balancer.For everyday wellness
Stir a spoonful of turmeric paste into soups, rice, vegetables, or smoothies. It can even be spread on toast with a little honey.For skin (external use, traditional)
A light coating of turmeric paste may be applied to certain rashes or irritations. Always patch-test first and be aware turmeric stains skin and fabric.
A Gentle Reminder
These remedies come from yogic and Ayurvedic tradition and are meant as supportive practices, not medical treatment. If you’re pregnant, on blood thinners, or managing a health condition, check with your healthcare provider before using turmeric regularly.
A cup of Golden Milk can be as simple as an evening ritual, or as steady as a 40-day practice. Either way, it’s a warm reminder that healing can also be delicious.