Lana Camiel
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My new nightly routine – A yummy cup of Warm Golden Milk

Several weeks ago I got a new herbal recipe book recently published by Rosalee de la Forêt.  After playing with several recipes I fell in love with warm golden milk.

Rosalee shares that this recipe originally comes from one of her (and my) teachers Karta Purkh Singh Khalsa, a very well known and respected Ayurvedic herbalist from Oregon.

The recipe is quite simple, and since I had all ingredients, I began making it on a nightly basis.  

Late in the evening, I often crave something sweet.  As a result, I typically go looking for a couple of dates or pieces of chocolate.  But a cup of warm golden milk really hits the spot for me and creates an amazing healing ritual.

To make 1 cup you need:

1 tablespoon of grass-fed butter or ghee (clarified butter)

1/2 teaspoon of turmeric (this can be slowly increased over time)

Some ground black pepper

Rosalee recommends trying ginger powder (1/4 teaspoon) 

I ran out of dry ginger and substituted with the roughly same amount of cinnamon

1 cup of milk (regular or other – I prefer lite coconut or almond)

½ teaspoon of raw honey (this part is optional)

To put it together:

Melt your butter, adding all spices to a small pot. Once the spices become fragrant (about 30 seconds) add your milk and wait until it becomes steaming hot. 

Take off the heat and mix in honey.

Put the liquid into your blender (making sure the steam is able to escape). Blend until it becomes frothy (for about 30 seconds.) Enjoy!


My husband is much more cautious about using spices in food than I am, but he enjoyed the adaptation of the recipe (I removed the turmeric/black pepper/ginger for him.)  

His warmed milk with butter, cinnamon and honey was relaxing and delicious.

If you are wondering why this recipe is a great idea (in addition to its’ taste), think about the following:

  1. Turmeric is an amazing spice known as a potent protector of your joints, heart, digestive and immune systems, skin and much more.
  2. Ginger is an important digestive spice, that also provides strong anti-inflammatory properties, heart protection and more.
  3. Cinnamon is a yummy spice that you undoubtedly heard about in relation to its effects on blood sugar control, menstrual cycle control, digestive health and many more.
  4. Black pepper is used for its ability to increase absorption of turmeric, but is also an incredibly important spice in our diet promoting digestive health and providing good anti-microbial effects.
  5. Honey is used as a sweetener here, but it has beneficial effects on the quality of your sleep when used in small amounts.  
  6. Grass-fed butter or ghee are good sources of healthy fat. If you are familiar with Bulletproof diet, or butter coffee recipes, you probably heard that fat is an important way to promote focused thinking and calming your mind.  I have noticed that after drinking golden milk I sleep better.
  7. Milk (dairy or nondairy) in this recipe is used to soften the effects/taste of spices and can also be used for its calming/relaxing effects.

You can get all the ingredients in your supermarket.  If you are prefer to order them, spices can be purchased from places like Mountain Rose Herbs.  

I am certain you can find good butter or ghee locally, but if you decide to try a different brand, here’s one I recommend.

Question: What is your favorite nighttime ritual?

About the Author Lana Camiel

I’m a college professor, drug information pharmacist and herbalist. I teach young professionals and students how to be less stressed and more focused with the right herbs and food.

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