Ingredients

• 1 cup raw whole milk (or organic grass-fed)
• 1/2 tsp ground turmeric
• 1 pinch freshly cracked black pepper
• 1 tsp ghee
• 1 tsp (optional) raw honey
• 1/4 tsp ground cinnamon
• 1 pinch (optional) ground cardamom

Method

1. Warm the milk in a small saucepan over low heat. Do not boil — keep it under a simmer to preserve raw qualities if using raw milk.
2. Whisk in turmeric, cinnamon, cardamom (if using), and black pepper. The pepper is essential — piperine increases curcumin bioavailability ~2000%.
3. Stir in the ghee until melted and the mixture turns a deep gold.
4. Remove from heat. Once cool enough to sip, stir in raw honey if using — adding it too hot destroys its enzymes.
5. Pour into a mug. Drink slowly, 30–60 minutes before bed.

A few notes

Fat-soluble curcumin needs fat (the ghee) and piperine (the black pepper) to be absorbed. Skip either and you’re just drinking yellow milk. If you don’t tolerate dairy, full-fat coconut milk works — but raw grass-fed milk is the traditional vehicle for this drink.

Nutrition (per serving)

Calories

210 kcal

Protein

8 g

Fat

14 g

Carbs

16 g