Kripalu Recipe: Ayurvedic Golden Milk

This golden milk is soothing, aromatic, and perfect for winding down. Turmeric and warming spices infuse gently into creamy milk, ghee adds softness, and a touch of sweetness brings it all together. Sip it warm before bed for a deeply grounding ritual.

Yields 2 Servings

• 2 cups whole, non-homogenized milk
• 1 teaspoon turmeric powder
• ½ teaspoon ginger powder
• ¼ teaspoon ground cardamom
• ¼ teaspoon ground cinnamon
• Pinch of nutmeg
• 1 teaspoon ghee
• 1-2 teaspoon jaggery, coconut sugar, honey, or maple syrup

In a small saucepan, gently warm the milk over medium-low heat. Bring to a quick boil. Whisk in turmeric, ginger, cardamom, cinnamon, nutmeg, and ghee. Continue whisking so the spices incorporate well into the milk. Let the
milk simmer gently for 5 minutes, stirring occasionally. This allows the spices to infuse deeply.

Remove from heat. Stir in your sweetener of choice (jaggery, coconut sugar, honey*, or maple syrup) until dissolved. Pour into mugs, sprinkle with an extra pinch of cinnamon or nutmeg if desired, and enjoy warm before bed for good sleep.

*If using honey, add only once the milk cools slightly (warm but not hot), to preserve its Ayurvedic properties.