GOLDEN MILK FOR SPRING
Turmeric Milk or “Haldi Doodh'' as it is mostly known in India, has become well known in the West as Golden Milk, the signature entry recipe to Ayurveda. It’s a delicious way for even the most tentative cook to get to know spices — and even to introduce children to new flavours thanks to its sweet milky base — a bit of a spoonful-of-sugar-helps-the-medicine-go-down situation! This eye-catching hot drink is nurturing and delicious all year round and at any time of day — especially as a gentle wake-me-up morning beverage or a help-me-sleep evening tipple (yes, it can do both!) — and its benefits can go even further by adapting it to each season. Spring (in the northern hemisphere) is a predominantly Kapha season, which means it’s slower, more laid back than the summer to come, and retains some of the lethargy of winter. As the weather continues to bounce about between bright warm sunshine and then snow and frosts (all in the same 24-hour period) we look to create the balance in our lifestyle choices. Here’s a guide to some ingredients you can simmer in your Golden Milk to make it better suited to Kapha season, when it is common to feel the effects of a Kapha imbalance even if your dominant Dosha isn’t Kapha.
MILK
Haldi Doodh is based on fresh dairy milk, whole and unpasteurised, which is simmered with water to help make it more digestible. Milk is heavy, cold and sweet, making it very “Kapha” in its qualities. By cooking it with spices we make it “warmer” and by adding water to the process we make it lighter — much preferable to tampering with its fat content which happens during the skimming process. Serving milk hot and preparing it with spices makes dairy milk better suited to Kapha mind-body types and those living through Kapha season. As it’s been adapted into Golden Milk in the West, other plant mylks have been used instead of dairy. Almond milk and rice milk are two types that are better suited to Kapha types, so consider those as alternatives in your spring drink. Either way, milk — whether dairy or nondairy — should be moderated and if you’re feeling especially lethargic, it’s best to skip it altogether until you feel less “Kapha.”
CINNAMON
Cinnamon is a warming spice, making it a no-brainer for the cold and damp Kapha days. It boosts circulation and keeps your fingers and toes warm, and helps keep your lungs clear. It will bring a sweet taste to your Golden Milk so you can skip the jaggery or date, both of which should be reduced during Kapha season. One of the spices that’s universally known, it’s most easily incorporated in ground form but the flavour is even better if you snap off a bit of cinnamon bark and add it to the cooking pot.
TURMERIC
Tumeric’s (AKA Haldi’s) Tastes are bitter (light and dry), pungent (hot and dry) and astringent (also dry and light) — all Kapha-balancing in nature. Turmeric has been recognised in the West as THE super-spice of late — a powderful wound healer, it helps to lower blood sugars and flushes sinuses. Anti-inflammatory, antifungal and antimicrobial, it will help you stay healthy and balanced throughout the season. I’ve always been taught to use dried turmeric AKA ground or powdered for this recipe, which you’ll probably be relieved to hear because grinding raw turmeric is a little messy and stains very easily!
CARDAMOM
Cardamom is yet another warming spice and as an aromatic helps combat mucus — definitely what we need at this time of year to beat that Kapha-like aggravation! It also helps cleanse the lymphatic system, helps to improve breathing (goodbye tight chests and coughs), refresh your breath and reduce gas and bloating. And if you want to add Ayurvedic herbs (see a practitioner first, though!) such as shatavari and ashwagandha, cardamom acts as a carrier — helping to digest and assimilate them. This spice is one I definitely recommend purchasing whole in its pod and crushing fresh for your recipes so that you retain its all-important essential oils.
NUTMEG
Nutmeg is also great for pacifying Kapha, and helps you wind down, so it’s a wonderful addition to your PM Golden Milk — this is a super strong spice, so tread lightly. I recommend grating your own fresh nutmeg — using a specially designed little grater to do the job and taking off exactly what you need from this dried seed. Its pungency is so strong and I use it in so few recipes that I find this is a better way to preserve its flavour and goodness rather than a pot of pre-ground stuff which can end up sitting at the back of your cupboard.
BLACK PEPPER
Black pepper, which contains piperine, is a must whenever you’re using turmeric, to help your body assimilate the curcumin, the most active compound in the spice. It is also warming and advisable to manage Kapha imbalances, so grind away! If you're into your spices and want to try something a little different, try the even more recommended long pepper, which also contains the compound piperine and is traditionally used alongside turmeric in India, but more difficult to source around these parts.
GINGER
Ginger is the ultimate energy-boosting spice, and its “heat” is clearly evident from its taste. It also helps to clear congestion and stimulate digestion. From the same family as turmeric and cardamom, I’d definitely recommend sprinkling some of the dried stuff into your pot. Just as with turmeric, I’d recommend the dried stuff in this instance, as the drying process brings out the active component shogaol, which is thought to bring many additional benefits.
CLOVES
Cloves are thought to boost circulation as well as help with digestion. In short, they can give us a little oomph when we’re feeling a little meh — great for Kapha. A powerfully pungent spice with a bittersweet taste that for me was associated only with winter recipes and Christmas dishes (and for good reason — it’s very heating), I’ve come to enjoy chewing a whole clove or two as an effective aid to travel sickness or to freshen breath. Just like nutmeg a little goes a looooong way. AND just like nutmeg it has potentially hallucinogenic properties — a good reminder of the power of mother nature, which is so easily overlooked when compared to allopathic medicine.
CORIANDER SEEDS
Coriander in my milk? Coriander leaves can be divisive — especially if you have that gene that means you think it tastes like soap! But the seeds are lovely in milky dishes as well as savoury — I love to add them to my milk rice for a fragrant change. Coriander seeds are drying and decongestant (that's great to counter the wet of Kapha season). You might also find it helps alleviate hay fever thanks to its anti-allergenic and expectorant properties.
Below is my basic recipe for Golden Milk. Play with the spices above, and enjoy tinkering with their tastes and qualities, remembering that more of any or all of them is not necessarily more in terms of reaping their benefits, so start with just a little, treat your Golden Milk-making and drinking as a little mindfulness practice and let your tastebuds tell you what’s working for you.
How to make basic Golden Milk:
INGREDIENTS
175ml (3⁄4 cup) whole milk or 250ml (1 cup) almond milk
Water, for simmering
3 cardamom pods, cracked
½ tsp ground turmeric
2.5cm (1in) piece of fresh ginger, grated (around ½ tsp), or 1 tsp ground ginger
½ tsp ground cinnamon
¼ tsp freshly ground black pepper
Optional
½ date or ½ tsp jaggery to sweeten, or to taste (best to avoid if feeling Kapha-aggravated)
METHOD
Place the milk in a small pot or milk pan. If you are using dairy milk, add 120ml (½ cup) of water. If you are using almond milk, add 60ml (¼ cup) of water. Add the remaining ingredients, apart from the jaggery, and gently simmer for 10-15 minutes.
Add a splash more hot water if needed. Stir through the jaggery or date to taste (if using), strain and serve.