Golden Milk (Turmeric Milk)

Golden milk (turmeric milk) is tops on the list for a healthy, healing drink. Golden milk is a mix of turmeric and dairy-free milk along with a pinch of pepper, cinnamon and maple syrup. It has potent anti-inflammatory benefits and it’s great for autoimmune conditions.

Use coconut milk or my homemade cashew milk or almond milk for a creamy, soothing and delicious drink.

Golden Milk (Turmeric Milk)

When the temperatures get cold there’s nothing better than a healthy, healing and warming beverage – in the form of golden milk. If you’re from India, turmeric milk is nothing new and you likely grew up with your mom making it for you. But for us western folks, this may be a new beverage for you. And good news, it’s right up there with matcha tea in terms of its myriad health benefits.

The Health Benefits of Turmeric Golden Milk

So let’s jump into those health benefits. If you have an autoimmune condition (or several, like me) then you’ll love turmeric milk for it’s anti-inflammatory properties. Turmeric is one of Mother Nature’s top healing compounds and studies have shown that curcumin, the active ingredient in turmeric, can ameliorate certain autoimmune conditions by regulating inflammatory signals.

In fact, it’s for that reason that I’ve taken turmeric and we’ve given my dad (who has Parkinson’s, Rheumatoid Arthritis and Coccidioidomycosis, among other things) turmeric pills for years. Doctors have said it’s been due to our care that he’s thrived as long as he has and turmeric was a key component of his regimen.

Turmeric is also a potent antioxidant, can fight free radicals (hello aging) and can even help stave off the common cold. All because it fights chronic inflammation that may otherwise be suppressing your immune system.

And here’s the good news. You don’t have to take turmeric pills to get those health benefits, just drink golden milk!

Ayurvedic and Chinese medicine have been prescribing golden turmeric milk for centuries. And warming golden milk is soothing and relaxing before bed, similar to a chamomile tea, so you may get an extra deep night’s sleep.

How to Make Golden Milk

For a step-by-step tutorial, make sure to watch the video below to see just how easy it is to make golden milk. Today, I’m using coconut milk, but you can also use almond milk or cashew milk. Here’s how you make it:

• Pour the milk into a small pot on medium heat
• Add some ground turmeric, a pinch of black pepper (which helps your body absorb the curcumin), a sprinkle of cinnamon (another natural anti-inflammatory) and your sweetener of choice.
• Bring to a simmer for 10 minutes to let the flavors all meld and enjoy.

Tips for the Best Golden Milk

Once you make your golden turmeric milk a time or two, feel free to get creative. Sometimes I’ll add ginger (another favorite herb) and if I’m using a nut milk, I’ll always add coconut oil. Coconut milk has quite a bit of fat, so I tend to skip the coconut oil when I’m using coconut milk, but fat is most definitely needed to help the absorption of all the healing compounds.

Another benefit of coconut oil (and come to think of it, maybe why you should add it either way), is that coconut oil helps the turmeric milk froth it up.

The moral of the story is turmeric is good for you, it’s loaded with health benefits and it’s popular for a reason. So whip up a batch and do like I did on these photos, sprinkle some extra cinnamon and a fresh vanilla bean on top.

Watch the quick video of my Golden Turmeric Milk Recipe

More Health Drink Recipes

• Golden Beet, Carrot and Turmeric Smoothie
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• Sexy Superfood Hot Chocolate
• Post Workout Green Smoothie

5 from 10 votes

Golden Milk (Turmeric Milk)

Prep Time: 5 mins

Cook Time: 10 mins

Total Time: 15 mins

Servings: 2 servings

Author: Lisa Bryan

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Golden Milk (Turmeric Milk) is chock-full of antioxidant and anti-inflammatory compounds. It's a healthy recipe and great beverage for those with autoimmune conditions and it's a warming, relaxing drink to enjoy before bed. 

Ingredients

US Customary - Metric

• 2 cups coconut milk, almond milk or cashew milk
• 1 tsp ground turmeric
• pinch black pepper
• 1/4 tsp ground cinnamon
• 1-2 tbsp maple syrup

Optional

• 1/2 tbsp coconut oil
• ginger
• cardamom
• peppercorns
• vanilla extract or vanilla bean

Instructions

• Add all ingredients to a pot over medium heat and bring to a simmer. Simmer for 10 minutes to let the flavors meld.
• Pour into a cup and enjoy.

Nutrition

Serving: 1cup, Calories: 96kcal, Carbohydrates: 8g, Protein: 1g, Fat: 6g, Saturated Fat: 2g, Sodium: 326mg, Potassium: 50mg, Fiber: 1g, Sugar: 6g, Calcium: 31.1%, Iron: 2.5%

Course: Drinks

Cuisine: Indian

Keyword: golden milk, turmeric golden milk, turmeric milk

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Recipe originally posted December 2016, but updated to include new information.