Golden Milk is an ancient Ayurvedic recipe that calms, detoxifies and restores the mind and body. It can be enjoyed before bed, or during the day if you swap a few spices. I call my evening recipe, “Golden Moon Milk Bedtime Tonic” because I like to add a couple extra ingredients that induce sleep… keep reading for full recipe.
You can also click here to take a quick DOSHA quiz to help you determine which spices, herbs, and type of milk is best for your particular dosha.
1 cup organic whole milk **or substitute 1 cup of unsweetened organic oat, almond or coconut mylk
2-3 drops of organic vanilla extract
1 teaspoon gaia herbs ‘golden milk mix’ **or substitute for 1 tsp of organic ground turmeric
1 teaspoon organic + grass-fed ghee (clarified butter) *optional but recommend especially for VATA imbalances
dash of organic ground cinnamon, ground cardamom and organic ground coriander
2-3 turns of organic fresh-ground black or rainbow peppercorns black pepper is necessary for the anti inflammatory properties in turmeric to be activated
dash of organic ground cloves and or allspice
1/2 pinch of organic ground nutmeg (*…optional; exclude if you’re making / drinking this during the day, as real nutmeg is really potent!)
1/2 - 1 tsp of organic maple syrup… or 1 teaspoon of moon juice’s lucuma powder (…optional; all natural nutrient-dense sweetener with a subtle maple caramel-esque taste ; I usually add this to my daytime milk tonics but occasionally I do occasionally incorporate it into the moon milks as well!) *optional
please research and learn about your dosha to find out which spice combinations are best for you!
Pour milk into saucepan, add drops of organic vanilla extract
Allow vanilla milk to slowly warm on low-medium for a 2-3 minutes before adding in the gaia herbs ‘golden milk mix’
Once golden milk mix is completely dissolved, add in desired organic ground spice(cinnamon, cardamom, clove, allspice, coriander, nutmeg)
Add lucuma, maple syrup and ghee (optional)
Allow milk to heat up without boiling by frequently stirring, and then slowly turning medium heat back down to low… it’s important not to let the milk boil especially if you’re using cow or goat’s milk… the nutrient-dense enzymes are destroyed past boiling points so for nutritional integrity, watch the temperature!
Blend in saucepan via immersion blender, or transfer contents into a blender / vitamix — blend for 30-40 seconds — slowly pour the fluffy tonic into a mug and garnish with cinnamon and or black pepper
WHOLE MILK — contains healthy fats and proteins; also a rich source of an amino acid known as tryptophan which induces restful sleep and can stimulate serotonin production (the “happy” hormone)… milk is also a good source of melatonin which is a necessary component to maintaining a healthy and balanced sleep-wake cycle…
TURMERIC — contains curcumin, a natural anti-inflammatory compound that is also believed to elevate mood to fight depression, while also improving cognitive function; even to the point of perhaps aiding in prevention of Alzheimer’s… turmeric also helps maintain healthy cholesterol levels, fight viral infections, alleviate arthritis and joint pain…
LUCUMA — a delicious and nutrient-dense, low-glycemic sweetener that has a buttery, caramel, maple-esque taste… this magical Peruvian fruit contains many nutrients including beta-carotene, iron, zinc, vitamin B3, calcium and protein. Using Lucuma powder in tonics, teas, yogurt, etc. is an excellent way to get a boost of rich antioxidants and B vitamins. The powder forms are ultra-concentrated so be sure to use 1-2 teaspoons maximum per serving. the antioxidant powers of lucuma powder, as well as the boost of vitamins… this is often referred to as a beauty food as it supports healthy skin and tissue.
CINNAMON — antioxidant rich, improves sensitivity to insulin, lowers blood sugar levels, stimulates metabolism and promotes circulation…
CLOVE — antioxidant rich, antibacterial properties, supports and improves liver functionality, has been shown to protect cells against cancer, can aid in pacifying stomach ulcers, can regulates blood sugar, supports bone health…
CARDAMOM — contains both antioxidant and diuretic properties, excellent for healing digestive issues, can treat bad breath and prevent cavities…
CORIANDER — supports healthy digestion and absorption system, promotes liver functionality, excellent for diabetic patients because of its ability to stimulate the insulin secretion and lower the blood sugar levels.
ALLSPICE — high in antioxidants, supports bone health, excellent digestive aid, contains eugenol which stimulates the digestive enzymes and also pacifies any upset such as diarrhea and nausea.
NUTMEG — excellent remedy for insomnia and restlessness, supports the immune system, has both pain relieving and anti-inflammatory properties, stimulates cognitive function, has been shown to have a therapeutic effect on the prevention of neurodegenerative diseases like Alzheimer’s, Parkinson’s and Huntington’s disease, protects and supports liver functionality, promotes good oral health, antidepressant properties… BE VERY CAREFUL when adding nutmeg to your food and drink; even a tiny bit over 1 teaspoon can induce unpleasant effects physically and psychologically… hope saying that didn't scare you guys! one time I didn’t pay attention to how much I added into my moon milk and DAMN I was smacked… like had a nutmeg hangover for at least 24hrs. really sucked, do not recommend. Feels like you’re sluggish and hazy and out of it.
BLACK PEPPER — rich in antioxidants, increases nutrient absorption, excellent for respiratory health, vitamin and mineral dense, antimicrobial properties, supports immunity.
GHEE — supports cardiovascular health, heals the GI tract while promoting proper digestion, boosts immunity, increases nutrient absorption, excellent for eye and brain health, has been revered in India for thousands of years for its potent healing and nutritional benefits…
Thank you guys for reading! If you loved this, and want more moon milk and tonic recipes, leave me some feedback below in the comments…
Love, Light & Abundance,