Golden Milk Recipe

Golden Milk Recipe for Sage & Fettle Ayurveda with Angelina Fox, ERYT500, YACEP, Ayurveda Health Counselor and Yoga Teacher

Golden Milk

Golden milk is a traditional Ayurvedic recipe with turmeric and other warming spices in milk that is meant to be anti-inflammatory and aid in respiratory health. The milk and black pepper help the body absorb the essential vitamins and minerals from the spices.
Golden milk is considered "tridoshic," meaning it will not aggravate any of the doshas. With it's warming spices and qualities and sweet taste, it is an ideal drink for fall and winter.
Prep Time 5 mins
Cook Time 5 mins
Total Time 15 mins
Course Drinks
Cuisine Indian
Servings 1


  • 1 tsp Ghee
  • 1 tsp Turmeric Powder
  • 1 Cardamom Pod (Green if possible, black is fine but slightly more bitter) Substitute ⅛ tsp powder
  • 1 Whole Clove Substitute ⅛ tsp powder
  • 1 Cinnamon Stick (about 2-3" long) Substitute 1 tsp powder
  • 2-3 Whole Black Peppercorns
  • 1 Leaf Star Anise Substitute a pinch of fennel seeds
  • 1 Cup Milk
  • 1 Tbsp Honey


  • In a small sauce pan, melt ghee with spices on medium-low heat and temper for 1-3 minutes, until fragrant.
  • Add milk, stir, and bring to a simmer on medium-high heat. Reduce heat to maintain low simmer, not a boil. Partially cover the pot with a lid.
  • Simmer, partially covered, for 5 minutes. Always keep an eye one your pot so the milk doesn't boil over.
  • Remove from heat and let cool for 5 minutes. Strain into a mug and add honey. Allow to cool to comfortable temperature. Enjoy!


The essentials to this are the turmeric, cinnamon, and black pepper. Feel free to omit or substitute in any other spices as you like.
You can add fresh, finely grated ginger to this with the milk (or ginger powder with the spices) for a little extra kick to help with symptoms of colds and respiratory issues including nasal congestion and inflammation.
It's fun to sprinkle a little extra cinnamon on top of the drink before consuming.
You can replace dairy milk with coconut, almond, oat, etc. for non-dairy option.
Use coconut oil instead of ghee for a vegan option.
Use any sweetener you wish; sugar, jaggery, maple syrup, etc. If using jaggery, I recommend adding it when you add the milk and cook it down.
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