Stressed or anxious?
These days, I am all about taking a step back and slowing it down. I am always on the lookout for new calming rituals to add to my nighttime routine. This soothing recipe not only tastes good, but it is loaded with nutritional benefits.
This new twist on traditional Golden Milk (a warm, nourishing drink made with Turmeric) helps you to gently unwind your mind and body, melt away stress, anxiety, and sleep deeply.
Unlike traditional Golden Milk, the star of this comforting drink is Ashwagandha. Ashwagandha, sometimes referred to as Indian Ginseng, Poison Gooseberry, or Winter Cherry is one of the most important herbs in Ayurveda medicine.
What is Ashwaganda?
Ashwagandha is an evergreen shrub that grows in Africa and Asia and is commonly used to reduce stress. It contains certain chemicals that may help calm the brain, lower blood pressure, reduce swelling, and help strengthen the immune system.
It has been around for hundreds of years and is considered a Rasayana (a branch of Ayurveda medicine that focuses on longevity and promotes youthfulness) and is now a part of my nighttime routine.
Practitioners have long used Ashwagandha to reduce stress and anxiety, boost energy levels, pain management, and all over brain health.
Sipping on a warm Mellow Yellow Latte is so comforting and nourishing that you may wish to make this a part of your nighttime ritual as well.
You can find Ashwagandha Root powder at health food stores or online. Be sure to look for an organic certified and non-GMO brand. I use a sustainably sourced blend of Ashwagandha, Saffron, (a powerful antioxidant, may help with mood and depression issues, reduce appetite, and reduces inflammation) and L-Theanline (an amino acid found in tea leaves that promotes a sense of calm and relaxation)
How to make a Mellow Yellow Latte
*Non-dairy milk of your choice 1 cup
*One scoop of Ashwagandha (I use Innercalm)
*Drop of Vanilla
*1 Teaspoon of Honey (optional)
*Sprinkle of cinnamon or Nutmeg for top (I use both)
Warm non-dairy milk of choice in a small saucepan (I use my Turkish coffee pot) and add vanilla, and after heated, allow to cool slightly and then add in the Ashwagandha or Innercalm.
Sprinkle cinnamon and nutmeg on top if desired.
Add in honey if using.
Can I add Turmeric?
Yes! Adding Turmeric, another Ayurvedic superstar, to your Mellow Yellow Latte will not only give it a gorgeous golden color but some pretty impressive health benefits.
Here are some of the many uses of Turmeric as a treatment:
- Intestinal gas and bloating
- Diarrhea
- Heartburn
- Headaches
- liver and stomach issues
- inflammation
- diabetes
- high cholesterol
- joint pain and arthritis
- depression
To make a Golden Mellow Yellow Latte (with Turmeric)
Follow the recipe above and add-in:
Ground Turmeric:
½ teaspoon
Healthy Fat:
A small amount of fat is needed to help you absorb the nutrients. Since we are using non-dairy milk, you will need to add in a little fat such as coconut oil or almond oil. (if using full-fat coconut milk you do not need to add additional fat)
Ground Pepper:
This may sound odd but you need a tiny bit of freshly ground pepper to help the absorption of Turmeric. It is important to add the Turmeric and ground pepper together in the saucepan while warming the milk and allow to simmer (not boil) for 5 minutes.
Additional spices if desired:
Sprinkle ground Cardamon or ginger (or both) on top. Ginger offers outstanding antioxidant and anti-inflammatory properties, calms an upset tummy, reduces heart disease, and helps with muscle pain.
NOTE: The above recipes are variations of Traditional Golden Milk. The original recipe calls for raw, whole, fresh cow’s milk and does not contain Ashwagandha. I preferer to use non-dairy milk and with today’s practices of adding hormones, antibiotics, and homogenization, I feel it’s best to avoid cow’s milk.
I find sipping on either one of these warm and comforting lattes the perfect way to unwind at the end of the day. Now that I have made it a part of my nightly routine, I notice I start to feel a sense of calm and inner peace as soon as I begin warming the milk. Plus, I love the added health benefits of the ingredients.
Can I drink this during the daytime?
You sure can! It is a perfect time-out on a super busy and stressful day. Especially on days when your thoughts are going in several different directions at once and you have that overwhelmed feeling.
Sip slowly and enjoy the inner calm it brings.
