The real Golden Milk recipe: an elixir to soothe your digestion and nervous system

Watch how to make this recipe here.

This is by far the most nourishing drink you can find. It stems from Ayurveda, the science of life. Ayurveda is an ancient healing modality that is universal and has been practiced for thousands of years. Ayurveda has been pivotal for my healing journey and I am incorporating its principles in my nutriton consultations because it simply and truly works!

I suggest to my clients to have this milk as an evening drink, especially if they complain that they have difficulty falling or staying asleep. But you don't have to experience that in order to have it because its benefits are plenty! Let's explore. This milk is good for:

-Sleep

-Digestion

-Stress & anxiety

-Blood sugar regulation

-Inflammation

-Amazing for fertility, pregnancy and postpartum recovery as it has these precious ingredients that nourish the reproductive tissue. 

A note on cow's milk; Cow's milk nowadays, as a result of mass milk production, is processed and not as nutritious as it can be. The antibiotics given to cows and the conditions in which the cows live affect the quality of the milk you can find in common grocery stores and make it a poor food choice. However, unpasteurised and unhomogenised milk is a great choice. Especially if you can source it from farmers that you trust. I buy mine from my local farmer's market! 

Ayurveda believes that raw milk is an excellent food to consume as long as we consume it in the right way. Forget having it cold with cereal, or those big glasses of milk our parents used to offer us to grow strong bones. Ayurveda suggests that milk taken in small portions, warmed up and spiced up is an elixir for vitality, health and longevity. 

Contemporary science has validated ancient wisdom by demonstrating that milk contains specific peptides that decrease cortisol levels, thereby enhancing sleep by 50%. The positive impact on sleep is significant. It facilitates deeper sleep, aids in more restorative sleep, induces relaxation essential for sleep, alleviates anxiety and improves several stress indicators. Moreover, these peptides also bolster digestion, emotional well-being, cognitive function, and even cardiovascular health. In addition, peptides in milk trigger GABA receptors. 

Saffron has been used in traditional medicine for its potential health benefits. It has been used as an anti-inflammatory, antioxidant, and anti-depressant. Some studies suggest that saffron may be beneficial in treating conditions such as depression, premenstrual syndrome (PMS), and Alzheimer's disease. However, more research is needed to confirm these potential health benefits.

Turmeric is a yellow-orange spice derived from the root of the Curcuma longa plant. It contains the active compound curcumin, which has been studied for its potential health benefits. Some potential benefits of turmeric include:

1. Anti-inflammatory properties: May help reduce inflammation in conditions like arthritis.
2. Antioxidant effects: Helps protect the body from free radical damage.
3. Heart health: May improve heart health by reducing cholesterol levels and improving blood vessel function.
4. Cancer prevention: Some evidence suggests potential anti-cancer effects.
5. Digestive health: Can improve digestion and reduce symptoms of indigestion.
6. Brain health: May have neuroprotective effects, potentially preventing or treating neurological conditions like Alzheimer's disease.
7. Anti-microbial effects: Can fight infections caused by bacteria, viruses, and fungi.

Cardamom is a spice with potential health benefits, including:

1. Antioxidant properties: Helps protect the body from free radical damage.
2. Anti-inflammatory effects: May reduce inflammation in the body.
3. Digestive health: Can improve digestion and relieve symptoms like bloating and indigestion.
4. Respiratory health: May improve lung function and relieve symptoms of asthma and other respiratory conditions.
5. Antimicrobial effects: Can fight infections caused by bacteria, viruses, and fungi.
6. Cardiovascular health: May improve blood pressure and cholesterol levels.
7. Diuretic effects: Helps increase urine production and relieve water retention.

Cinnamon is a popular spice with a variety of potential health benefits:

1. Antioxidant Properties: Cinnamon is rich in antioxidants that help protect the body from oxidative stress and inflammation.

2. Anti-Inflammatory Effects: It may help reduce inflammation and has been studied for its potential benefits in inflammatory conditions.

3. Blood Sugar Control: Cinnamon may help improve insulin sensitivity and lower blood sugar levels, making it a useful supplement for people with diabetes or metabolic syndrome.

4. Antimicrobial Properties: Cinnamon has antimicrobial effects and may help fight off infections caused by bacteria and fungi.

5. Heart Health: Some research suggests that cinnamon may improve heart health by reducing cholesterol levels and blood pressure.

6. Cognitive Enhancement: There is preliminary evidence that cinnamon may have neuroprotective effects and could help improve cognitive function.

Ghee is an amazing ingredient with many health benefits and is a core ingredient in Ayurvedic cuisine. 

1. Source of Healthy Fats: Ghee is rich in healthy fats, including medium-chain triglycerides (MCTs) which are easier to digest and can be used for energy more quickly than other types of fats.

2. High in Fat-Soluble Vitamins: Ghee is a good source of fat-soluble vitamins such as A, E, and D, which are essential for immune function, skin health, and bone health.

3. Supports Digestive Health: Ghee has been traditionally used to support digestive health and may have anti-inflammatory effects on the gut.

4. Anti-Inflammatory Properties: Some components in ghee, such as butyrate, have anti-inflammatory effects and may support overall health.

RECIPE

1/2 cup unpasteurised and/or un-homogenised cow's milk (if strict vegan substitute with almond milk, in which case make a full cup of the vegan milk instead of diluting with water)

1/2 water (omit if using vegan milk)

1/4 tsp cinnamon powder

1/4 tsp ginger powder

1/4 tsp cardamom powder

1/4 tsp turmeric powder

1 saffron strings

1/2 tsp ghee

1 medjool date

3 blanched almonds

Add milk and water in a saucepan. Add all spices, ghee, date and almonds. Heat up and wait until it comes to a boil. Ones it begins to froth remove from heat. Blend in a high speed blender until evertyhing dissolves. Enjoy with an open heart savouring every sip!

Watch how to make this recipe here.

https://pubmed.ncbi.nlm.nih.gov/15517308/

https://benthamopen.com/contents/pdf/TOSLPJ/TOSLPJ-2-26.pdf 

Lopresti, A. L., & Drummond, P. D. (2014). Saffron (Crocus sativus) for depression: a systematic review of clinical studies and examination of underlying antidepressant mechanisms of action. Human Psychopharmacology: Clinical and Experimental, 29(6), 517-527. This review summarizes the findings of clinical studies on saffron's efficacy in treating depression and explores the potential mechanisms underlying its antidepressant effects.

Akhondzadeh, S., Tahmacebi-Pour, N., Noorbala, A. A., Amini, H., Fallah-Pour, H., Jamshidi, A. H., & Khani, M. (2005). Crocus sativus L. in the treatment of mild to moderate depression: a double-blind, randomized and placebo-controlled trial. Phytotherapy Research: PTR, 19(2), 148-151. This randomized controlled trial found that saffron extract was effective in treating mild to moderate depression compared to placebo.