Moving into Spring with Golden Milk

The beauty of spring is that we begin to see the sun again. Our spirits are lifted by its rays. But the transitional nature of the spring season can leave us feeling less than fully vital at times. Allergies might crop up and our immunity might begin to suffer. In Ayurveda (the holistic wellness system indigenous to ancient India), immunity, in fact all health, begins with the strength of our digestive system. Agni (digestive fire) must be cultivated with our diets and habits.

To help with this, here is a recipe for a warming drink called Golden Milk, which has a spice and flavor combination that is common in Ayurvedic practice. Turmeric is great for the blood and inflammation. The ginger, cinnamon, and black pepper are great for keeping the digestive fire kindled and reducing mucus in the system. It tastes great and it's good for you. What's not to love? Here is that recipe:

  • 3 cups of milk of your choice (dairy can cause some extra mucus in a person who is prone to it). Use nut milk of your choice for vegan option.
  • 1.5 tsp ground turmeric
  • 0.25 tsp ground ginger
  • 0.25 tsp ground cinnamon
  • 1 Tbsp coconut oil or ghee (optional if you want to add a healthy fat)
  • 1 pinch ground black pepper
  • Sweetener of choice (maple syrup, coconut sugar, stevia, etc to taste)


  1. Add milk, turmeric, ginger, cinnamon, oil/ghee (if using), black pepper, and sweetener of choice to a small sauce pan.
  2. Whisk to combine and warm over medium heat. Heat until hot to the touch but not boiling, about 4-5 minutes, whisking frequently.
  3. Turn off heat and taste to adjust flavor. Add more sweetener to taste or more turmeric/ginger/cinnamon for more intense spice and flavor.
  4. Serve immediately. Makes two servings.

Enjoy! Make it, take a pic, and tag us on social media!