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Ayurvedic Spice Benefits Chart for your Turmeric Milk
Though these spices are not native to New York, their health benefits make them some of the most important items to ship across the world. Spices, especially when combined with milk in Ayurvedic tradition, hold the power to heal, nourish, and balance the body. Among the many preparations, turmeric milk, or “golden milk,” stands out as a potent elixir for health and wellness.
The practice of spicing milk originates from Ayurveda, where milk is considered a deeply nourishing substance, capable of enhancing ojas (vital energy). However, milk alone can be heavy for some to digest. When infused with warming and balancing spices, its therapeutic properties are amplified while becoming easier to assimilate. I wrote a article about how non-homogenized milk is much easier to digest. And with all things you put in your body, if you don’t have an existing relationship with it, it’s going to feel foreign. You have to build a familiarity within yourself to the substance.
Cooking the Spices First?
Cooking spices in ghee before adding them to milk is a traditional Ayurvedic technique that enhances both the flavor and bioavailability of the spices’ active compounds. Ghee (clarified butter) acts as a carrier for the fat-soluble compounds in spices, helping them penetrate deeper into the tissues when consumed.
- When to Use Ghee: If you’re preparing turmeric milk as a healing tonic or for enhanced absorption (e.g., to reduce inflammation or improve skin health), sautéing the spices in a small amount of ghee before adding milk is highly recommended.
- When to Skip Ghee: If you’re aiming for a lighter preparation, such as during the summer or for cooling effects, you can skip the ghee and simply infuse the spices directly into the milk.
Ayurvedic Spices for Milk and Their Benefits
- Turmeric (Haldi)
- Benefits: Anti-inflammatory, immune-boosting, and antioxidant properties. Turmeric milk (golden milk) is known for promoting healing, reducing joint pain, and improving skin health.
- Dosha Balance: Balances Vata and Kapha; can aggravate Pitta in excess.
- Power: Detoxification, wound healing, and promoting mental clarity.
- Cardamom (Elaichi)
- Benefits: Improves digestion, reduces bloating, and calms the mind. Cardamom adds a sweet aroma and cools the stomach.
- Dosha Balance: Balances Vata and Pitta.
- Power: Refreshing the senses and soothing the nervous system.
- Cinnamon (Dalchini)
- Benefits: Regulates blood sugar levels, boosts metabolism, and enhances circulation. It also adds warmth and sweetness.
- Dosha Balance: Balances Kapha and Vata.
- Power: Energy revitalization and enhanced blood flow.
- Nutmeg (Jaiphal)
- Benefits: Acts as a natural sleep aid, reduces stress, and supports digestion.
- Dosha Balance: Balances Vata and Kapha.
- Power: Inducing relaxation and promoting deep, restful sleep.
- Black Pepper (Kali Mirch)
- Benefits: Improves absorption of nutrients, boosts immunity, and clears congestion. Often combined with turmeric for enhanced anti-inflammatory effects.
- Dosha Balance: Balances Kapha.
- Power: Purification and immune strengthening.
- Ginger (Adrak)
- Benefits: Aids digestion, reduces nausea, and boosts circulation. Dry ginger powder (Shunthi) is often preferred in milk.
- Dosha Balance: Balances Kapha and Vata.
- Power: Heating, detoxifying, and enhancing metabolic energy.
- Saffron (Kesar)
- Benefits: Enhances complexion, boosts mood, and supports reproductive health. Saffron milk is a traditional Ayurvedic tonic.
- Dosha Balance: Balances all three doshas (Tridoshic).
- Power: Radiance and vitality enhancement.
- Fennel (Saunf)
- Benefits: Calms the digestive system, cools the body, and freshens breath.
- Dosha Balance: Balances Pitta and Vata.
- Power: Gentle cooling and soothing.
- Clove (Laung)
- Benefits: Antimicrobial, boosts immunity, and improves respiratory health.
- Dosha Balance: Balances Kapha and Vata.
- Power: Warming and immune-boosting.
How to Prepare Turmeric Milk
Ingredients:
I suggest asking yourself if you feel like your body needs a little more or less of any of the spices below
- 1 cup of milk (dairy or plant-based, such as almond or oat milk)
- 1/2 teaspoon turmeric powder (or 1-inch fresh turmeric root, grated)
- Any of the following..
- 1/4 teaspoon cinnamon powder
- 2-3 crushed cardamom pods (or 1/8 teaspoon ground cardamom)
- A pinch of nutmeg (optional, for sleep)
- A pinch of black pepper (to enhance turmeric absorption)
- 1/2 teaspoon grated ginger (or 1/4 teaspoon dry ginger powder)
- 1 strand of saffron (optional, for mood and vitality)
- 1 teaspoon ghee (optional, for sautéing spices)
- Sweetener to taste (jaggery, honey, or maple syrup)
Method:
- Optional Step: Cook the Spices in Ghee
- Heat 1 teaspoon of ghee in a saucepan over low heat.
- Add turmeric, cinnamon, cardamom, ginger, and black pepper. Stir gently for 30 seconds to release their aroma and activate their compounds.
- Heat the Milk
- Slowly pour the milk into the saucepan with the spices (or directly into the pan if skipping ghee).
- Stir well and bring to a gentle simmer. Avoid boiling to preserve the nutrients in the milk and spices.
- Infuse and Sweeten
- Let the milk simmer for 3-5 minutes, stirring occasionally to ensure the spices are well incorporated.
- Turn off the heat and add saffron and nutmeg, if using. Cover and let it sit for 1-2 minutes to infuse further.
- Sweeten with honey or jaggery once the milk has cooled slightly (to retain their benefits).
- Strain and Serve
- Strain the milk into a mug (optional, for a smoother texture) and enjoy it warm.
When to Drink Turmeric Milk
- At Night: For relaxation, improved sleep, and enhanced tissue repair (add nutmeg and saffron).
- In the Morning: To boost immunity and kickstart digestion (include black pepper and ginger).
- After a Meal: To calm the stomach and aid digestion (fennel or cardamom are great additions here).
This warming, spiced milk isn’t just a beverage; it’s an ancient remedy reimagined for modern wellness. Whether you’re shipping these spices for yourself or sharing them with others, turmeric milk proves that some traditions transcend borders—and for good reason.
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[…] local to New York, but the medicinal power of these spices are worth the shipping.. here’s an article about the ayurvedic health benefit of each spice I […]
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