Golden Milk Chai
By Dr. Beth Adler, ND
Golden milk is one of those fantastic recipes that are so versatile no matter how you make it. The advantages to drinking golden milk every night before bed are endless, however, one of my favorite benefits is that it can improve sleep.
Turmeric can be used as an anti-inflammatory (in proper doses of 750mg or more) for people suffering from arthritis, joint pain, and muscle pain. Its benefits also include improving troublesome skin, aiding in digestion, having anti-microbial properties, and possible cancer and Alzheimer prevention properties. A lot of people have read that black pepper “activates” turmeric to perform these tasks, and while that is true, the secret is that there are other spices that “activate” turmeric just as well.
As herbalists, we refer to them as “drivers” because they drive the main herb to the part of the body where we would like it to go. In this particular recipe, the cinnamon, ginger, cardamom, or cloves, could all act as a “driver”/ “activator” so if you would like to omit or substitute one then you could rest assured that the turmeric would still accomplish its goal. In addition to turmeric, cinnamon and cardamom are great for reducing blood glucose levels. Ginger and cardamom also act as an anti-inflammatory to help reduce pain, improve digestion, and have antimicrobial properties. Cloves and cardamom can both act as analgesics to help numb pain.
Golden Milk Chai
1 tsp of turmeric paste (see recipe below), or 1/2 teaspoon turmeric powder, or 1 gram of cut up whole turmeric root.
¼ teaspoon ground cardamom or 2-3 smashed cardamom pods
¼-1/2 teaspoon ground cinnamon or ½-1 full cinnamon stick snapped in half.
¼ teaspoon ground ginger or ½ teaspoon minced whole ginger
1/8 teaspoon ground cloves or 1-2 whole cloves
1 cup low-fat milk, or alternative milk of your choice (I like coconut milk for this)
½ teaspoon honey or sweetener of your choice
1/8 teaspoon vanilla extract (optional)
Dash of ground cinnamon on top (optional)
½ teaspoon Ghee or coconut oil
Gently heat the spice mixture in the milk while stirring occasionally. You may bring it to a low simmer, but do not bring it to a rolling boil or the milk will burn. If using turmeric paste or ground ingredients use a whisk to mix frequently as needed. Cook until all ingredients have incorporated together to form a golden brown color and have a fragrant aromatic smell. Remove from heat. Strain liquid if using whole ingredients. Add in honey or sweetener to taste. Add in vanilla and/or an extra dash of cinnamon on top if you would like, and lastly finish off the liquid with Ghee or coconut oil and let dissolve. Enjoy your delicious soothing cup of Golden Milk!
Turmeric Paste Recipe
¼ cup turmeric powder
½ cup of water
Add turmeric powder to ½ cup pure water in a small saucepan over medium-high heat for 7 minutes, while stirring occasionally. This should not go any higher than a simmer You will notice a thick paste form. If it gets too dry, add additional water. Once cooled put it in a glass container and store it in the fridge for up one month.
Learn more with Dr. Adler, schedule an appointment today!