Saffron Golden Milk
This Saffron Golden Milk is a comforting, anti-inflammatory beverage that blends the earthy warmth of turmeric with the luxurious, floral notes of saffron. It's a perfect soothing drink for any time of day, especially before bed.
For 1 serving
Combine the milk, saffron threads, ground turmeric, ground cinnamon, ground ginger, and freshly ground black pepper in a small saucepan. If using, add the lightly crushed green cardamom pod.
Place the saucepan over medium-low heat. Stir gently to combine all the spices with the milk.
Heat the mixture slowly, stirring occasionally, for 3-5 minutes. The goal is to warm the milk thoroughly and allow the flavors to infuse, especially the saffron, which will release its vibrant color and aroma.
Do not allow the milk to come to a rolling boil; you should see small bubbles forming around the edges of the pan, indicating it's hot but not scalding.
Once the milk is fragrant and hot, remove the saucepan from the heat.
If using whole spices like a cardamom pod, strain the golden milk through a fine-mesh sieve into your mug to remove any solids.
Stir in honey or maple syrup to your desired sweetness, if using.
Pour the Saffron Golden Milk into a mug and serve immediately. Enjoy its warmth and comforting flavors.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For maximum saffron flavor and color, steep the saffron threads in a tablespoon of warm milk for 5 minutes before adding to the saucepan with the rest of the ingredients.
- 2Always use freshly ground black pepper; it significantly enhances the bioavailability of curcumin in turmeric, making the drink more effective.
- 3Avoid boiling the milk vigorously, as high heat can diminish the potency of some beneficial compounds in the spices and alter the milk's texture.
- 4Adjust the sweetness to your preference. Start with a small amount of honey or maple syrup and add more if desired, or omit entirely for a sugar-free option.
Adapt it for your goals.
Iced Golden Milk
Prepare the golden milk as directed, then let it cool completely. Pour over ice and enjoy a refreshing, chilled version.
Spiced BoostSpiced Boost
Add a tiny pinch of freshly grated nutmeg or a small piece of star anise during the heating process for an even more complex aromatic profile.
Nutrient RichNutrient-Rich
Stir in 1 teaspoon of coconut oil or ghee for healthy fats, or a scoop of collagen powder (after heating) for added protein and skin benefits.
Why this is on our healthy list.
Anti-Inflammatory Properties
Turmeric, with its active compound curcumin, is a powerful anti-inflammatory agent, which can help reduce inflammation throughout the body.
Rich in Antioxidants
Both saffron and turmeric are packed with antioxidants that combat free radicals, protecting cells from damage and supporting overall cellular health.
Promotes Relaxation and Sleep
Warm milk is traditionally known for its calming effects, and saffron has been studied for its potential to improve mood and sleep quality, making this an ideal evening drink.
Frequently asked questions
Yes, absolutely! Use a 1/2-inch slice of fresh ginger, peeled and lightly crushed. Remove it with a sieve before serving for a cleaner drink.
