Why you need to make this Golden Milk recipe to support sleep & Digestion?
- Monica B Groover
- 3 days ago
- 5 min read
What is Golden Milk
Think of it like Turmeric latte. Traditionally, it is called Kshirapaka in Sanskrit and is a traditional evening Ayurvedic beverage, that is taken with herbs or at night before bedtime. Kshirapaka literally means cooked in milk. There are other herbs that can be cooked in milk too. However, this delicious golden elixir has become very popular. This warm, spiced beverage combines turmeric with milk and other spices, creating a soothing and nourishing drink. Rooted in Ayurveda, golden milk supports overall wellness and addresses various health concerns. This post explores how golden milk fits into Ayurvedic practices and why it remains a popular choice for those seeking natural health support.
What Is Golden Milk in Ayurveda
Golden milk, also called turmeric milk, is a blend of milk and turmeric, often enhanced with spices like black pepper, cinnamon, ginger, and cardamom. Ayurveda, the ancient Indian system of medicine, uses this drink to balance the body's doshas (vata, pitta, kapha) and promote healing.
Turmeric, or Haridra is the key ingredient, contains curcumin, a compound known for its anti-inflammatory and antioxidant properties. Ayurveda considers turmeric a powerful herb for detoxification and immune support. The addition of black pepper and whole milk with natural fats increases curcumin absorption.
Golden Milk (Turmeric Latte Recipe by Atul) – Creamy, Delicious, Nighttime Elixir that supports sleep & digestion
(Made with organic grass-fed milk, real spices & naturally sweetened with dates)
This is my absolute favorite golden milk recipe that Atul has been making for a while. I have used it for insomnia to support sleep issues not just for myself but teach it it to all our students and even our clients. I will sometimes add shatavari to it for my clients who are perimenopausal or post partum. I will ask my clients with digestion imbalances to use it also-for example have triphala with golden milk.
Below is Atul's recipe video. He changes it according to season. In my own recipe, I do add nutmeg for sleep which the video below may not have (just keep that in mind). This is a rich, creamy, naturally sweet, and packed with anti-inflammatory goodness. Using grass-fed organic milk gives it a superior flavor and higher nutrient profile (more omega-3s, CLA, and vitamin K2), while the dates provide caramel-like sweetness without refined sugar. The video is Atuls recipe and may not have nutmeg in it.
Serves: 2 large mugs or 3 smaller ones Prep time: 5 minutes Cook time: 10 minutes
Ingredients
2 cups (600 ml) organic grass-fed whole milk (or grass-fed A2 milk if available)
1½–2 tsp organic ground turmeric (or 1-inch fresh turmeric root, thinly sliced)
4–5 (large handful) Medjool dates, pitted (adjust for desired sweetness)
½ tsp freshly ground black pepper, saffron (important — activates the curcumin in turmeric!)
¼ tsp ground nutmeg (freshly grated is even better. I use it to get a good night sleep because nutmeg and milk combination helps those sleep hormones)
Pinch of cardamom
Optional add-ins for extra flavor & benefits:
½-inch piece fresh ginger, sliced
¼ tsp ground cinnamon or a small cinnamon stick
1 tsp virgin coconut oil or grass-fed ghee which can be put right at th end (if you are a vata and want added benefit of aiding and supporting constipation and dryness)
Instructions
Blend the dates: Place the pitted dates and ½ cup of the milk in a high-speed blender. Blend until completely smooth (30–60 seconds). This creates a creamy, frothy date “paste” that dissolves beautifully — no chunky bits!
Combine everything: Pour the date-milk mixture plus the remaining 2 cups of milk into a small saucepan. Add turmeric, black pepper, nutmeg, and any optional spices or fat (coconut oil/ghee).
Gently heat: Warm over medium-low heat, whisking frequently, for 8–10 minutes. Do not let it boil vigorously (you just want it steaming hot — around 160–170 °F / 70–75 °C). You’ll notice the color turn a gorgeous deep golden and the aroma becomes incredible.
Strain (optional): If you used fresh turmeric or ginger, strain through a fine-mesh sieve into your mugs. If you used all ground spices, you can skip this step.
Final touch: Froth with a milk frother or whisk vigorously for extra creaminess. Sprinkle a tiny pinch of nutmeg or black pepper on top.
Tips & Variations
Make it vegan: Use coconut milk (full-fat from a can) + oat or almond milk combo for creaminess.
Iced golden milk: Blend everything cold with a handful of ice — perfect for summer.
Extra potent version: Add ¼ tsp Ceylon cinnamon and a pinch of ashwagandha for a calming adaptogenic boost.
Storage: Keeps in the fridge for 2–3 days. Reheat gently.
This version is silky, naturally sweet, and legitimately addictive. Drink 30–60 minutes before bed — it’s like a warm hug that fights inflammation while you sleep.
Enjoy! ✨ (If you make it, tag your photo #GoldenMilkNights — I’d love to see!)How Golden Milk Supports Health
Why you need to make Golden Milk (Turmeric Latte)
Golden milk offers several benefits that align with Ayurvedic principles and modern wellness goals:
Supports inflammation
Chronic inflammation contributes to many health issues. Curcumin in turmeric helps reduce inflammation, which may ease joint pain and support heart health.
Supports immunity
Turmeric and spices like ginger have immune-enhancing effects. Regular consumption of golden milk can help the body resist infections.
Supports digestion
Spices such as ginger and cardamom stimulate digestion and reduce bloating. Golden milk can soothe the digestive system, especially when consumed before bed. Helps constipation and dryness if you add 1 tsp of ghee in the milk. Triphala with this golden milk and ghee is what is usually given for extreme dryness by Ayurveda practitioners.
Supports restful sleep
Golden milk has been used traditionally to improve sleep quality. Combined with calming spices, golden milk may help relax the mind and body. Perimenopausal and menopausal women who take shatavari can take it with golden milk.
Supports skin health
Antioxidants in turmeric protect skin cells from damage. Drinking golden milk may contribute to a clearer, healthier complexion.
Who Can Benefit Most from Golden Milk
Golden milk suits many people but is especially helpful for:
Individuals with joint discomfort or arthritis
Those experiencing digestion issues like bloating, constipation or indigestion
People seeking natural ways to support immunity
Anyone wanting to improve sleep quality, perimenopause issues.
People interested in skin health and anti-aging benefits
Ayurveda emphasizes personalized care, so golden milk can be adapted to different body types and conditions. For example, people with a pitta constitution might reduce the amount of black pepper to avoid overheating.
Precautions and Considerations
While golden milk is generally safe, keep these points in mind:
Turmeric may interact with blood-thinning medications. Consult a healthcare provider if you take such drugs.
Excessive turmeric intake can cause stomach upset in some people. Start with small amounts.
Use fresh, high-quality ingredients for the best results.
People with dairy intolerance can use almond, coconut, or oat milk instead.
Golden Milk as Part of a Balanced Lifestyle
Golden milk works best when combined with a balanced diet, regular exercise, and stress management. Ayurveda views health as a balance of body, mind, and spirit. Drinking golden milk can be a comforting ritual that supports this balance.
Try incorporating golden milk into your evening routine to wind down and nourish your body. Over time, you may notice improvements in digestion, sleep, and overall wellness.
FYI-Ayurveda is not allowed to treat, cure, or diagnose or prevent any disease so please note that this article and video, and all information is for "informational" purposes only.
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