It's chilly outside and a great time to warm up with a time tested favorite healthy drink, Golden Milk.

Golden Milk is a delicious Ayurvedic blend of roots and spices chalk full of vitamins, minerals, and antioxidants that has been used to treat joint pain, breathing problems, fatigue, digestive issues and more.

This blend is known to be highly anti-inflammatory, helps with digestion, can help regulate insulin levels, has some anti-microbial properties, and research shows that the curcumin in golden milk help boost memory by building synapses via boosted BDNF (brain derived neurotrophic factors). Other studies even show turmeric to have powerful anticancer effects.

It’s easy to make single batches by adding fresh ingredients into a saucepan or as a paste made from the ingredients that can be added to the milk or plant based option of your choice. Some people go a more savory route and add the ingredients to bone broth.

Here are the ingredients:

• Fresh or powdered turmeric

• Fresh or powdered ginger

• Black pepper

• Cinnamon

• Cayenne (if you like a kick)

• Cardamom (optional)

• Honey or Maple Syrup (for a sweeter option)

Each person has their own preferences on strength, but a good place to start is:

• 1 1/2 tsp ground turmeric

• 1/4 tsp ground ginger

• 1/4 tsp ground cinnamon

• 1 Tbsp coconut oil (not needed if using full fat milk or coconut milk)

• 1 pinch ground black pepper

• 2 cups milk of choice

Give it a try and enjoy cozying up with a warm cup at night to unwind and help restore your system.