Golden Milk

Golden milk is a blend of warming and often nervine herbs that can be enjoyed as a warm beverage, similar to chai.

There isn’t one right way to make golden milk. I actually love this preparation because it gives you the opportunity to build a blend around what you want to work with.

Turmeric, ginger, and cinnamon make a beautiful warming foundation. From there, you can begin asking yourself:

What do I want this blend to do?

Would you like to add adaptogens?

Nervines?

Something aromatic?

Something nourishing?

Something warming?

This is where herbalism becomes less about following a recipe and more about learning how to understand the plants you’re working with.

Start With Your Base

A simple starting point is to combine equal parts:

Ginger

Turmeric

Cinnamon

You can adjust these proportions according to your taste and the qualities you want in your blend.

From there, you can begin building.

Add Adaptogens

If you want to incorporate adaptogenic herbs, some possibilities include:

Ashwagandha

Tulsi

Astragalus

Choose herbs based on their individual qualities and how they fit into the overall formulation.

Add Nervines

You can also incorporate herbs traditionally used to support and nourish the nervous system.

Some possibilities include:

Chamomile

Lavender

Hops

Again, you don’t need to use all of them. Choose the plants that make sense for the blend you’re creating.

Make Your Herbal Honey Blend

Once you’ve decided on your herbs, combine the powdered herbs with honey.

Add enough honey to thoroughly coat and bind the herbs, then mix until you have a thick, cohesive herbal paste.

This becomes your golden milk concentrate.

To Prepare Golden Milk

Add a large spoonful of your herbal honey mixture to warm milk. This can be dairy milk or a plant-based milk of your choice. (I enjoy it made with Hemp milk since it gives it a thicker consistency.)

Stir until the honey has dissolved and the herbs are incorporated.

You can also experiment with adding:

Vanilla for sweetness and aroma

Black pepper for additional warmth and to complement turmeric

Cacao for a richer, chocolatey version

Cardamom for a more chai-like blend

Make It Your Own

This is one of those preparations where I encourage you to play.

Start with your foundation.

Think about the qualities of the herbs you’re choosing.

Consider the season.

Consider what your body is asking for.

Then build from there.

Herbalism isn’t always about finding the recipe. Sometimes it’s about learning enough about the plants that you can create something of your own.

That is where the real learning begins.