Golden Milk Powder Recipe

I currently have a 100% healthy obsession with this recipe. If you like delicious flavor and are striving to reduce inflammation, this is for you.

I am so obsessed with this Golden Milk Powder right now, it's going into everything: bedtime beverage, mid-morning coffee treat, breakfast porridge, pineapple greens smoothie, roasted winter squash...I mean it. Obsessed!

Golden milk has its origins in India, where turmeric is integrated both into the cuisine and the medicine native to that region. Traditionally, golden milk is an infusion of turmeric in water or milk, and may also be referred to as turmeric tea. Black pepper and ginger are commonly added to enhance the therapeutic nature of turmeric. 

My golden milk recipe incorporates my fascination with the healing properties of spices to create a mixture that is both delicious and therapeutic. Here are some highlights about the ingredients, which I learned from Dr. Bharat Aggarwal's book Healing Spices (highly recommend if you are also a culinary nutrition nerd).

• Turmeric: You know how when you're at an event and the emcee starts to introduce someone by saying "THIS PERSON needs no introduction..."? Well, I think turmeric has hit that celebrity status. Anti-inflammatory, anti-cancer, supports blood sugar balance, improves liver detoxification and mood. We haven't heard the last of turmeric (I’m cool with that!).

• Cinnamon has a strong-hold in the West but origins on the coast of the Indian Ocean. Research on cinnamon is largely focused on the prevention and treatment of type 2 diabetes because it's so good at balancing blood sugar. 

• To remember the health benefits of cardamom, I think "cardigan." Literally every time I read or hear that word in my mind the tape goes "cardamom...cardigan" (There's a weird peek into my brain!). Cardamom relaxes the airways, so soothes symptoms of asthma, respiratory infections and sinus infections. Cardigan, right? Just snuggle up with cardamom when you're under the weather! 

  • Side note: Did you know there was such as thing as the Indian Cardamom Research Institute? Founded in 1978,  this was established solely to research the health benefits of cardamom. It has since evolved to include research on other spices, but that's how cool this little seed is. Got a whole institute established in its name!  

• Ginger is a warming spice, that helps reduce inflammation and improve digestion. I love ginger and use it often in my cooking and tea mixtures

• …in contrast to clove, which I actually am not crazy about. BUT! It absolutely belongs in this mixture. Clove is an analgesic (pain-reliever) and has potent anti-microbial/anti-viral properties.  

• Black pepper is like the best wing-woman a spice could ask for. This vining fruit just enhances the best qualities of everyone she comes in contact with. When in doubt: add a little grind of the ole peppermill! 

Yum!

Below are two mixture amounts. The first is a teaser and the second a larger batch amount since I'm confident you're going to love this as much as I do and want to keep a stash on hand to spoon into everything you make. 

For a small batch, appropriate for taste-testing or a 4 cup batch of golden milk to share, mix together (all dried and ground spices):

• 1 Tbsp turmeric

• 2 tsp cinnamon

• 1 tsp cardamom

• 1/2 tsp ginger

• 1/4 tsp clove 

• a few grinds of black pepper

To prepare a 1/2 pint (1 cup) of Golden Milk Powder for sprinkling into anything your heart desires: 

• 7 Tbsp turmeric (or a scant 1/2 cup)

• 4 heaping Tbsp cinnamon

• 2 heaping Tbsp cardamom

• 1 heaping Tbsp ginger

• 2 scant tsp clove

• 1/2 tsp black pepper

To follow my intent with these measurements, here's my personal definition of terms:
Heaping = slightly mounded
Scant = just slightly below the rim of the measuring spoon

Did you make this! How did you like it? How did you use it? Did you modify it in any way to make it even more delicious to you? Tell me!