Spiced Golden Milk (Masala Haldi Doodh)

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Spices for Golden Milk

Indian Heritage

It’s funny how the things you learned from your parents and grandparents are things you may have rejected. Later you learn that they were right, now backed by science and even trendy! [blow to the ego] The Indian heritage of my Trinidadian mother meant I grew up eating and experiencing many of the [now trendy] super foods raved about in the health and wellness world. Masala chai (commonly known as chai tea) became popular in my 20’s and I realized I had every one of those spices in my cupboard. It was then that I began to clue into the health benefits of many of the Indian foods and spices that we ate in our home. Golden milk, another trendy Indian combo is the inspiration for today’s recipe.

golden milk in glass


My recipe for masala golden milk is a twist on tasty chai tea and healthy golden milk. The hindi word “masala” means a spice mixture and although the star is tumeric (in hindi=haldi), the masala takes it up a notch!

Indian Spices That Heal

Tumeric is known for its anti-inflammatory properties that can be attributed to the active compound curcumin. Unfortunately, curcumin is poorly absorbed into the bloodstream. To aid in its absorption we can add black pepper, which contains a natural substance that enhances the absorption of curcumin.  Check out the recipe below for the perfect anti-inflammatory tea. For best use have at night as a digestive aid or a bedtime soother.


Spiced Golden Milk (Masala Haldi Doodh)

Ingredients:chai spices in pot

[for the Masala]
1 teaspoon ground turmeric
1 inch ginger, smashed or grated finely
1 teaspoon whole black peppercorns
6 green cardamom pods, slightly crushed
1 cinnamon stick

2 cups milk (any nut milk you love works here, my favorite is coconut)
honey or maple syrup to taste

strained chai spices


    1. On medium heat add milk to a small saucepan.Allow the milk to warm for about two minutes and add tumeric.
    2.  Lower the heat and add all other spices. Bring to a simmer for another 5 minutes.
    3. Cover and remove from heat to allow the tea to steep for 3-5 mins
    4. Strain into cups, serve and enjoy!


Sending you love as you sip your chai,

Dr. Sabrina Famous

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