Words by Isabelle Eyman, images by Michelle Nash.
It wouldn't be cozy season without a warm beverage in our hands. There's something about wrapping your fingers around a gorgeous handmade vessel that signifies peak comfort. And when we weave an element of intention into these moments of seasonal bliss, we create the rituals that nourish us—mind, body, and soul. Today, herbalist and holistic chef Rachel Musquiz is sharing the golden milk recipe that serves as the foundation of her wellness routine.
Rachel's no stranger to a busy, on-the-go lifestyle. Before becoming a chef, she spent a decade in New York City and Los Angeles, working with big beauty and media brands while also earning her master's. As much as she loved it, the hustle left her feeling burned out. Through research, travel, and by educating herself in the ancient traditions of Ayurveda, Rachel began healing herself from the inside out.
Today, she practices a food-as-medicine mindset, and it's one of the primary principles of her work. Rachel is the creator behind Curcuma, offering Ayurvedic-inspired products to help people create healing, healthy foods, drinks, and dishes at home.
We chatted with Rachel about all things holistic healing, Ayurveda, and of course, her favorite golden milk recipe. Keep reading to learn how to prepare the grounding elixir, its benefits, and why Rachel loves sipping on it all throughout the day.
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What is golden milk? Can You share a bit of its history?
Over 5000 years ago, Ayurveda was established as the original holistic approach to health. Known as the “sister science” to yoga, indigenous sages outlined the principles of Ayurveda that utilized food, herbs, and lifestyle to target the root cause of disease. It was the first preventative approach and has been the source for other holistic medicine, including Traditional Chinese Medicine (TCM). Modern medicine takes a different approach with a focus on curing or treating a health problem, often with prescription drugs and surgery.
Ayurveda was the primary medical system of India until colonialism in the 1880s, when the English prohibited Ayurvedic doctors from practicing. Indian women kept Ayurvedic traditions alive in the kitchen, intentionally using spice blends (masala) to keep their families healthy. These healing recipes have been passed down for generations in the form of kitchari, curry, and haldi doodh (aka golden milk).
Haldi Doodh is the traditional Hindi name for the longtime Ayurvedic remedy (haldi = turmeric, doodh = milk). But whatever you call it, the goal is to make turmeric as delicious as possible so you’ll enjoy it frequently. Both the fresh root and powder are used in Ayurveda, and this drink is typically served as a potent remedy for colds, flu, digestion, and postpartum recovery. More recently, science has proven that turmeric is a powerful anti-inflammatory, and when consumed regularly can improve heart health, prevent against Alzheimer’s and cancer, and help improve symptoms of depression and arthritis.
What are the health benefits of golden milk?
The active ingredient in turmeric is curcumin, which has been proven to help:
- reduce inflammation
- boost immunity
- improve digestion
- increase vitality
What spices and flavors are typically found in golden milk?
Turmeric is the main ingredient along with other warming spices like ginger, cinnamon, cardamom, and black pepper, always! Pepper activates turmeric to make it more bioavailable. Without black pepper, you miss out on a lot of the benefits of turmeric.
How to Make Golden Milk
Ingredients:
Golden Milk (you can order Curcuma's Golden Milk here, use CASAZUMA15 for 15% off). Contains:
- High-quality turmeric
- MCT oil powder
- ginger
- Ceylon cinnamon
- cardamom
- black pepper
- pink Himalayan salt)
Instructions:
- First, make a golden shot: Add a splash of hot water to 1 tsp of Golden Turmeric. Stir or whisk to combine.
- Add the golden shot to your choice of milk, hot or cold. Use a hand frother or milk warmer to combine.
