Soothing, Anti-Inflammatory Golden Milk

Start to Finish: 10 minutes

Servings: 2

Golden milk is a warm, spiced beverage rooted in Ayurvedic tradition. It centers on turmeric, ginger, and cinnamon, spices commonly featured in anti-inflammatory eating patterns (although evidence for their specific health effects is still developing).

Its smooth, warm consistency may be easier for some people with swallowing difficulties to drink than beverages containing pulp or chunks. People with dysphagia should follow the liquid consistency prescribed by their clinician or speech-language pathologist.

Drinking golden milk as part of a calming bedtime routine can support relaxation and restful nighttime sleep, which can be important if one of your ataxia symptoms is daytime sleepiness.

Ingredients

• 2 cups unsweetened almond milk, oat milk, or light coconut milk
• 1½ teaspoons ground turmeric
• ½ teaspoon ground ginger (or ½ teaspoon freshly grated ginger)
• ¼ teaspoon ground cinnamon
• ⅛ teaspoon ground cardamom
• Pinch of black pepper
• 1 teaspoon pure maple syrup or raw honey, optional
• ½ teaspoon pure vanilla extract

Instructions

1. Measure the unsweetened plant-based milk into a small saucepan. Choose a milk with a creamy texture for the best result. Full-fat coconut milk produces the richest consistency, while oat milk gives a naturally sweet, smooth flavor.
2. Add the ground turmeric, ground ginger, ground cinnamon, ground cardamom, black pepper, and vanilla extract directly to the milk in the saucepan. Stir with a whisk or spoon to begin combining the spices with the milk before applying heat.
3. Place the saucepan over medium-low heat. Warm the golden milk slowly, whisking frequently, for 4 to 5 minutes. Do not bring the mixture to a boil — you want it to reach a gentle, steaming warmth. Heating the milk too aggressively can cause it to scorch on the bottom or develop an unpleasant flavor.
4. Continue whisking as the milk heats up to keep the turmeric and other spices fully suspended in the liquid. You will notice the milk turning a beautiful, deep golden-yellow color as it warms.
5. Once the golden milk is steaming and hot throughout, remove it from the heat. Taste the mixture and stir in the maple syrup or honey if you prefer a slightly sweeter drink, adjusting to your taste. Keep any sweetener to a minimum to limit added sugars.
6. Pour the golden milk through a fine-mesh strainer into 2 mugs to catch any undissolved spice particles and produce a smooth, silky beverage. If you used ground spices of fine quality and whisked thoroughly, straining may not be necessary.
7. Serve immediately while warm. For individuals with ataxia who experience swallowing difficulty with thin liquids, follow the liquid texture advice recommended by a clinician or speech-language pathologist.

Nutritional information (per serving): Calories: 65 | Protein: 1 gram | Carbohydrates: 9 grams | Fiber: 1 gram | Fat: 3 grams | Sodium: 90 milligrams

Suitable for: Anti-inflammatory diet, ataxia-friendly diet, dairy-free diet (with dairy-free plant milk), gluten-free diet, low-sodium diet, Mediterranean diet, vegan diet (with dairy-free plant milk and maple syrup), vegetarian diet

References

1. Turmeric — National Center for Complementary and Integrative Health
2. IDDSI Framework — International Dysphagia Diet Standardisation Initiative

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