Ayurveda Golden Milk Recipe for Better Sleep and Less Stress

Ayurveda Golden milk recipe, also called ‘spiced milk’ is a truly delicious treat that promotes sound, sweet sleep when drunk at night (especially when made with nutmeg). This is the only substance Ayurveda recommends consuming just before sleeping. You can also enjoy it anytime — in the morning for breakfast, or as a lunch or dinner meal substitute. When consumed during the day, it will give you energy and strength.

This special milk gives your mind a wonderful feeling of clarity, balance, and peacefulness, called sattva in Sanskrit. What’s more, according to Ayurveda, warm milk is the best aphrodisiac food, helps delay the aging process, reduces constipation (it has a mild laxative effect and hence is not recommended if you have diarrhea), and soothes your heart and bleeding conditions.

Note: If you are able to source fresh milk from well-treated cow’s, you can enjoy this recipe as a meal by itself, or at least 3 hours after your last meal. (Regular dairy milk is not compatible with meat, fish, lentils, fruits, or vegetables.) However, many who are lactose intolerant find they can digest spiced milk.

Because the quality and source of dairy milk when not sourced directly from well-treated cows can be questionable, making this recipe with almond, oat or even coconut milk is also perfect. If your digestion is strong (see page 29 to find out), you can simply warm 1 cup of milk; you don’t need to add water or reduce the mixture.

Serves 2.

Ingredients:

• 2 cups organic whole cow’s milk, almond, oat, or coconut milk (or any other dairy substitute you like best)

• 8 cups water (optional)

• 1⁄2  teaspoon turmeric powder

• 4–6 crushed green cardamom pods

• 4–6 saffron threads

• 1⁄2  teaspoon cinnamon powder (optional)

• Pinch of dry ginger powder (optional)

• Pinch of nutmeg powder (optional; only at night)

• 2–4 teaspoons organic sugar or jaggery (optional)

Directions:

1. Place the milk and water, if using, in a large pot over medium heat.

2. Crush the saffron with your fingertips as you add it to the milk.

3. Add the cardamom and turmeric, and the cinnamon, ginger, and nutmeg, if using, and then increase the heat to high.

4. When the milk starts boiling, reduce the heat slightly and stir periodically to make sure the milk doesn’t boil over. If using water, cook until the mixture is reduced to 1 cup, about
   45 minutes. If not using water, allow it to simmer for 1 to 2 minutes. Remove from the heat and strain if needed.

5. Stir in the sugar, if using, and enjoy when sufficiently cooled.

Learn how to make more delicious Ayurveda recipes, as well as the ins and outs of living an Ayurveda lifestyle by enrolling in our pre-recorded Ayurveda Wellness Ambassador Program.

Recipe excerpted from The Ayurveda Way: 108 Practices from the World’s Oldest Healing System for Better Sleep, Less Stress, Optimal Digestion, and More by Ananta Ripa Ajmera, published by Storey Publishing. Photos by Liz Daly.