Moon Milk (Authentic Recipe)

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A cozy, warming, caffeine-free bedtime drink blending almond (or oat) milk, ashwagandha (tincture or powder), warming spices, ghee or coconut oil, and honey — designed to support relaxation, ease stress, and help you drift peacefully into sleep.

Prep Time5

Cook Time5

Course: Drinks

Cuisine: Indian

Servings:

Author: Shreya Walia

Equipment

1 handheld milk frother (optional)

Ingredients

1.5 cups almond milk
1 ml Ashwagandha
1/4 tsp pumpkin spice
pinch of black pepper
1/2 tsp beetroot powder
3 cardamom pods crushed (about 1/8 tsp)
3/4 tsp ghee
1.5 tsp honey
rose petals (optional, for garnish)

Instructions

Warm the milk base: Pour your chosen milk (almond, oat, or blend) into a small saucepan and heat over medium-low heat until it’s steamy (but not boiling).
Incorporate the adaptogen and spices: Once warm, whisk in ashwagandha (powder or tincture), pumpkin spice, beetroot powder (optional) and a pinch of black pepper. Stir well to dissolve and combine.
Simmer to infuse: Reduce heat to low and allow the mixture to gently simmer for 3–5 minutes. This lets the herbs and spices infuse their flavors and bioactives.
Add fat for absorption: Stir in ghee or coconut oil so that the milk becomes richer and supports better compound absorption.
Remove & froth: Take your moon milk off the heat. You can run the mixture through a strainer to remove coarse spice morsels. And, if you prefer a foamy, latte-like texture, froth the milk with a handheld frother for 10–15 seconds.
Sweeten & serve: Add honey or your chosen sweetener to taste. Sprinkle with dried rose petals if desired. Pour into your favorite mug and sip while warm, ideally 30–60 minutes before bedtime.

Notes

Storage: Keep extras refrigerated up to 48 hours, reheat gently, stir, and adjust sweetness before drinking.

Substitutions: Use cashew milk or coconut milk if preferred; replace honey with maple syrup or stevia.

Reheating: Warm on low in a saucepan (avoid microwaving too hot).

Ingredient tips: Use fresh, organic spices for best flavor and efficacy; calibrate ashwagandha dose to your sensitivity.

Caution: Not recommended for pregnancy, breastfeeding, or if you’re on thyroid/sedative medications without medical advice.

Honey in Ayurveda: In traditional Ayurvedic practice, honey is never added to boiling liquids. It’s stirred in at the end, once the drink has cooled slightly, to preserve its natural qualities and delicate flavor.

Nutrition