Autumn Moon Milk

Where Fall Flavors Meet Functional Nutrition

As the nights grow longer and the air turns crisp, I love to wind down with a warm, soothing cup.

For this seasonal autumn recipe, I blend creamy milk (you can use dairy or plant-based) with shatavari powder, warmed with fragrant spices like cloves, nutmeg, cinnamon, and cardamom. The result is more than just a cozy drink; it’s a nourishing blend crafted to support health, promote calm, and rejuvenate the body.

Why Shatavari Is a Star Ingredient

Shatavari, or Asparagus racemosus, is a revered herb in traditional Ayurvedic medicine, often called the “Queen of Herbs” for its versatility and nourishing properties. Just as the scientific name suggests, this plant is part of the Asparagus family. Scientifically, its root contains steroidal saponins (notably shatavarins I–IV), flavonoids, and phytoestrogens, which together lend it antioxidant, adaptogenic, and hormone-regulating effects. It is grown in warmer climates such as India and the dried roots of the plant are used for medicinal purposes (Alok et al., 2013).

Health Benefits Backed by Research

Shatavari is perhaps best known for its traditional role in supporting female reproductive health. Studies and reviews suggest it may help with polycystic ovary syndrome (PCOS) and menstrual irregularities. Researchers have noted that may be able to increase milk flow for nursing mothers and improve digestion (Alok et al., 2013). A recent 2025 study of 113 women showed that 300 mg of Shatavari root extract was shown to safely increase breast milk production and improve mothers’ satisfaction with lactation in the first 72 hours after childbirth (Ajgaonkara et al., 2025).

Thanks to compounds such as racemofuran, asparagamine A, and other saponins, shatavari exhibits strong antioxidant properties. This helps reduce oxidative stress, which can underlie inflammation, aging, and chronic disease processes. Preclinical studies support shatavari’s anti-ulcer, antidiarrheal, and diuretic actions. By soothing mucosal lining and supporting fluid balance, shatavari offers a gentle, traditional remedy for digestive discomfort (Alok et al., 2013).

Emerging evidence suggests shatavari may support blood sugar regulation and lipid metabolism. Although most studies are preliminary, these effects hint at its potential as a functional food ingredient for metabolic wellness (Alok et al., 2013).

Incorporating Shatavari into Your Moon Milk

When you add half of a teaspoon (or your preferred dose, as tolerated) of shatavari powder into warm milk with spices like cinnamon, clove, nutmeg, and cardamom, you’re creating a delicious, nourishing beverage. Not only do you get the calming and adaptogenic benefits of shatavari, but also the anti-inflammatory and antimicrobial effects of the spices. The cardamom and cinnamon support digestion; cloves and nutmeg add warming aromatics that may help with sleep and relaxation. Shatavari moon milk can serve as both a nightly ritual and a functional infusion, potentially supporting stress resilience.

Recipe

Yield: 1 cup of milk

Total time: 5 minutes

Ingredients:

• 1 c milk (dairy or plant-based)

• 1/2 tsp high-quality Shatavari root powder*

• 1/4 tsp cinnamon

• 1/8 tsp cardamom

• pinch of nutmeg

• pinch of ground cloves

Directions:

1. In a sauce pot over medium high heat, bring milk to a boil.

2. Add shatavari powder and mix thoroughly.

3. Add in spices.

4. Remove from heat. Enjoy!

Recipe Notes:

*If you are using Shatavari root, you can grind it into powder in a coffee grinder.

I used Shatavari powder from Sweet Willow Wellness in De Pere, WI. They partner with 17 local farms and collaborate closely with two Wisconsin herbalists, along with several nationally recognized herbalism experts.

References

Alok, S., Jain, S. K., Verma, A., Kumar, M., Mahor, A., & Sabharwal, M. (2013). Plant profile, phytochemistry and pharmacology of Asparagus racemosus (Shatavari): A review. Asian Pacific Journal of Tropical Disease, 3(3), 242–251. https://doi.org/10.1016/S2222-1808(13)60049-3

Ajgaonkar, A., Debnath, T., Bhatnagar, S., Debnath, K., & Langade, J. (2025). Shatavari (Asparagus racemosus Willd) root extract for postpartum lactation: A randomised, double-blind, placebo-controlled study. Journal of Obstetrics and Gynaecology, 45(1). https://doi.org/10.1080/01443615.2025.2564168