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Why golden milk is good for you + how to make your own golden spice mix for a delicious golden milk

Ayurveda sees every type of food that we take as a medicine. Our kitchen spices contain many qualities that can contribute to our overall health.

Maintaining a balanced digestion together with the right diet contributes to our health, because the tissues get the appropriate nourishing. And this will help in preventing and curing disease.

Herbs that you might already have in your kitchen cupboard to take at this moment for good digestion and that help reduce the chance of flu, colds, and coughs:

  • Cardamom: One of my favourite herbs that has so many good qualities. Take in case of flu, cough, sore throat. Also, cardamom improves digestion, and improves the nervous system. Very good also in cases of stress and burn-out symptoms as this herb is really a mind-booster!
  • (Ceylon) Cinnamon: very good in case of flu, fever, cough and cold. Improves digestion and circulation. You might even start to sweat a little bit when taking this herb. 
  • Black pepper: improves digestion and helps to burn toxins. Good for circulation, for example cold hands and feet.
  • (Fresh) ginger: very good for circulation, nausea, and good against congestion, cough and throat pains. Helps to improve the digestive fire.
  • Turmeric: very good against inflammation and allergies, and also cough and throat pain. Turmeric purifies the blood. If you are pregnant, use small amounts much turmeric in your diet.

Combine these spices together for your own golden milk spice mix, which you can use to make a delicious golden milk or add to your oatmeal breakfast.


  • 2,5 tsp turmeric powder
  • 1 tsp ginger powder
  • 1 tsp cardamom powder
  • 1 tsp cinnamon powder
  • Few pinches of black pepper powder

Add the spice powders together in a glass jar with a lid and shake well. That’s it! Now it’s time to make your golden milk. 

Golden milk recipe


  • 1 cup or 250 ml (plant based) milk, like almond- or oat milk
  • 1 tsp golden milk spice mix
  • 1/2 tsp Ghee
  • Maple- or agave sirup to sweeten (optional)
  • Pinch of cinnamon powder (optional)

Preparation + cooking time: 10 minutes

How to make it

  1. Add the milk and spices in a small sauce pan and stir until it starts to boil. 
  2. Pour in a mug and add the Ghee to balance out the drying effect of the turmeric. 
  3. Sweeten to taste with maple- or agave syrup and sprinkle a bit of cinnamon on the top. 

Enjoy! 🙂


Dr. A. Mehta (2011). Ayurvedische Voedingsleer in de Praktijk. Panta Rhei, Katwijk, Nederland.

Frawley, D. & Dr. Vasant Lad(2001). The Yoga of Herbs. 2nd Revised & Enlarged Edition. Lotus Press, Twin Lakes WI, USA.

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