Spiced Golden Milk with Iron

A warming, Ayurvedic-inspired drink enriched with iron for a nutritious and soothing bedtime beverage.

Preparation time: 2 minutes
Cooking time: 8 minutes
Serves: 2

Ingredients:

• 500ml milk (dairy or plant-based such as almond, oat, or coconut milk)
• 1 Iron Egg
• 1 teaspoon ground turmeric
• ½ teaspoon ground cinnamon
• ¼ teaspoon ground ginger
• Small pinch of black pepper (enhances turmeric absorption)
• 1-2 tablespoons honey or maple syrup, to taste
• Optional: ¼ teaspoon vanilla extract
• Optional: pinch of ground cardamom
• Optional garnish: cinnamon stick, star anise

Method:

STEP 1
Pour the milk into a small saucepan and add the Iron Egg. Warm over medium-low heat, being careful not to let it boil.

STEP 2
Add the turmeric, cinnamon, ginger, and black pepper to the warming milk, whisking gently to combine and avoid lumps.

STEP 3
Reduce heat to low and simmer gently for 8 minutes, whisking occasionally to prevent a skin from forming on the surface and to help the spices incorporate evenly.

STEP 4
Carefully remove the Iron Egg using a slotted spoon (caution: it will be very hot).

STEP 5
Remove from heat and whisk in the honey or maple syrup and vanilla extract if using.

STEP 6
Pour through a fine strainer if you prefer a smoother texture, then serve immediately in warmed mugs. Garnish with a cinnamon stick or star anise if desired.

Tips:

• Black pepper significantly enhances the absorption of turmeric's beneficial compounds, so don't skip this ingredient even though it's just a pinch.
• For extra frothiness, use a milk frother or blender after cooking (once the milk has cooled slightly).
• This golden milk provides approximately 3mg of iron per serving.
• If using plant-based milk, coconut milk creates the richest, creamiest version.
• This is an excellent bedtime drink as both warm milk and turmeric have calming properties.
• For an iced version in summer, allow to cool completely then pour over ice cubes.
• Be careful not to spill it (speaking from experience, it won't come out!)