Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Whole cow milk | 500 g | Sweet · Cooling |
 Turmeric | 1.5 g | Bitter, Pungent, Astringent · Heating |
 Cinnamon | 1 g | Sweet, Pungent, Astringent · Heating |
 Black pepper | 0.2 g | Pungent · Heating |
 Ghee | 4 g | Sweet · Cooling |
 Rock sugar | 10 g | Sweet · Cooling |
 Green cardamom | 1 g | Sweet, Pungent · Cooling |
Step-by-Step Preparation
- Place the milk in a small heavy pan and bring it slowly to a gentle simmer.
- Add the turmeric, cinnamon, black pepper, ghee and cook on low heat for five minutes.
- Stir in the rock sugar and continue only until the flavor is integrated.
- Crush in the cardamom, strain if a smooth drink is desired, and pour into warmed cups.
- Serve warm and freshly prepared.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (Ayurvedic spiced-milk tradition)
Golden milk is a warm culinary turmeric drink; the recipe makes no medicinal or disease claim. Vata: retain the ghee and warm serving. Pitta: reduce pepper and cinnamon. Kapha: use no extra sweetener and take a small cup.
USDA Nutrition Facts for Golden Milk
| Nutrient | Per 100g | Per Serving (1 serving (258g)) |
|---|---|---|
| Energy (Calories) | 75 kcal | 195 kcal |
| Protein | 3.2 g | 8.3 g |
| Total Carbohydrates | 6.9 g | 17.9 g |
| Dietary Fiber | 0.2 g | 0.6 g |
| Total Sugars | 6.6 g | 17.1 g |
| Total Fat | 3.9 g | 10.1 g |
| Calcium | 122.2 mg | 316.3 mg |
| Iron | 0.21 mg | 0.54 mg |
| Magnesium | 12.8 mg | 33.2 mg |
| Phosphorus | 99.0 mg | 256.2 mg |
| Potassium | 154 mg | 400 mg |
| Sodium | 37 mg | 95 mg |
| Zinc | 0.44 mg | 1.13 mg |
| Copper | 0.01 mg | 0.02 mg |
| Manganese | 0.15 mg | 0.39 mg |
| Selenium | 1.9 µg | 4.8 µg |
| Vitamin C | 0.05 mg | 0.1 mg |
| Vitamin A (RAE) | 37.4 µg | 96.9 µg |
| Vitamin E | 0.11 mg | 0.29 mg |
| Vitamin K | 0.5 µg | 1.3 µg |
| Thiamin (Vitamin B1) | 0.05 mg | 0.14 mg |
| Riboflavin (Vitamin B2) | 0.13 mg | 0.35 mg |
| Niacin (Vitamin B3) | 0.11 mg | 0.29 mg |
| Vitamin B6 | 0.06 mg | 0.16 mg |
| Folate (DFE) | 0.08 µg | 0.2 µg |
| Choline | 17.5 mg | 45.4 mg |
