Today’s recipe is so simple that we should not even call it a recipe but more a combination of spices. If you make this into a DIY, it will save you money and avoid the waste of various packaging so that you can taste guilt-free this beneficial ayurvedic drink: the Golden milk.

DIY GOLDEN MILK POWDERIt is said that this drink was first conceived by a yoga teacher to promote flexibility during his classes and then passed down from generation to generation in India until modern time and diffused into the world thanks to the web.

What you are going to need for this DIY are 4 simple ingredients mixed in these proportions:

4 tablespoons of turmeric
2 teaspoons of ginger
2 teaspoons of cinnamon
1 teaspoon of black pepper

Of course, you can adapt the doses to your liking, for example, I always add an extra teaspoon of cinnamon.


Once you have prepared this mix you can put it in a jar and, whenever you want to drink a cup of delicious Golden milk, you have to shake the jar and then add:

1 teaspoon of mix
1-2 teaspoons of sweetener of your choice (honey, maple syrup, stevia)
2 teaspoons of boiling water
1 cup of hot or cold vegetable milk to preference (personally I love using rice milk,
already sweet by nature, so there is no need to sweeten)

To mix everything you can help yourself with a small frother like this.

What makes Golden milk so precious for our well-being is mainly the curcumin present in turmeric, an active ingredient able to fight inflammation and boost the immune system. It is to optimize the absorption by the body of curcumin that black pepper is also in this drink. The effects of curcumin are also increased by ginger, which strengthens its anti-inflammatory effects, and cinnamon, which increases the power of regulating blood sugar. This drink is therefore appropriate in cases where you want to help the body fight a cold, you need help against pain and arthritis or support the mood in case of stress, fatigue, anxiety, and chronic fatigue, also encouraging the regulation of nervous appetite.

DISCLAIMER FOR THE SKEPTICS: If it is always very difficult to find the evidence of the few scientific types of research carried out on so-called natural remedies (which are often undermined by manipulations, interpretations and above all by the partiality of the research client), it is easier – after you have excluded intolerance to the ingredients and the inadequacy of the remedy to a personal condition such as illness or pregnancy – to take the remedy for a period of time and evaluate the effects on yourself. This, besides protecting ourselves from lies and marketing strategies, allows us to strengthen the link with our body.

If sometimes, like me, you are taken by haste or laziness, on the market you can find many ready to use blends. Below my favorites:

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