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
- Chai Spiced Coconut Milk
- Sexy Superfood Hot Chocolate
- Post Workout Green Smoothie
Golden Milk (Turmeric Milk)
Ingredients
- 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
Recipe originally posted December 2016, but updated to include new information.
I don’t have any ground turmeric but I have a bunch of fresh. How would I make this using fresh turmeric?
Hi Juliana – Yes, you can use fresh turmeric as well, you’ll just need to grate it.
This is delicious! I made as directed and added a pinch of ginger and pinch of cardamom. Yum!
Hi Nicole – Those are perfect additions and it sounds amazing! Thank you for the kind comments and I’m so glad you loved the tumeric milk! :)
Delicous
I’m happy you enjoyed the recipe!
If using coconut milk do you mean the stuff in a can or the more watery stuff in a carton? I’m trying to find ways to incorporate turmeric into my diet. This looks like promising.
Hi Cindy – Coconut milk in the carton would be ideal for this recipe. :)
Super tasty!
Thanks Evelyn! I’m so happy you loved this golden milk recipe!
Hi Lisa, I love this recipe – it’s now my go-to drink when I need a hug in a mug. I was just wondering if cayenne helps us to absorb turmeric too? I’d love to swap it out for the black pepper from time to time (I love cayenne!). Thanks! Rebecca
Yes, piperine (the active component in black pepper that helps absorption) is found in cayenne pepper as well. :) Feel free to switch it up!
Thanks so much?
You’re welcome! Glad you love the recipe. :)
Drinkers mine now. Because. Don’t ng Keto I used stevia instead of maple syrup. Also be carful the turmeric stains hands
I’m glad you enjoyed the turmeric milk Elizabeth! And yes, turmeric can stain for sure. :)
To gain the benefits of turmeric , how often do you recommend having some of this beverage ,
Thanks ,LOVE your site !!
Hi Caroline – it’s really very individual. I would recommend just drinking this turmeric milk on an as desired basis. :) And thank you for the compliments on my website!
Thanks so much! I started my AIP journey on Jan 1. I really miss hot cocoa on a cold night. This sounds so much better for me & yummy too. Just need turmeric & coconut milk and I’m good to go. Since I’m still in the elimination phase would it still be beneficial to drink without the pepper? Thanks again!
Yes, absolutely! While the pepper is helpful, it’s not necessary. What’s more important is consuming the turmeric with healthy fats (ie – coconut milk, coconut oil, etc) which helps absorption. I did AIP for 6 months, after I was first diagnosed with all of my AI conditions and it helped me immensely in understanding my body and “resetting” my AI craziness. I wish you all the best with your wellness journey! :) x
Awesome thanks so much for your information!!
You’re welcome! Hope you enjoy the recipe. :)
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Do you have any recommendations for making this with coconut oil? I add it while whisking until the mixture is boiling, and somehow I always end up with a greasy layer that floats to the top of my cup.
Hmm, I haven’t had that happen before. Coconut oil usually helps it froth up. What type of milk are you using?
I’m using a cup of unsweetened almond milk and 1/2 cup of unsweetened coconut milk. Maybe I’m not letting it simmer long enough after boiling.
Maybe. And you just never know with certain milk brands, depending on if there’s any thickeners or gums, that could be causing it to go a little weird as well. Hope it works out! :)
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Wondering why dairy milk isn’t mentioned, just nut milks. Does it not work well with dairy? Or is that just to make it vegan? Tia
Dairy milk is inflammatory. One of the key purposes of consuming turmeric is its an anti-inflammatory. The pepper is required to activate it. I’ve tried using a mixture of coconut and hemp milk as the hemp has a lot more nutrients. Excellent recipe! Thanks Lisa!
You can definitely use it in any milk, but most who are interested in turmeric milk are opting for the anti-inflammatory benefits. And as Mitch mentioned, dairy is inflammatory for many people. Coconut milk is the more traditional milk used (in India) but choose the one you like best! :) x
Oh yes, turmeric milk is definitely a wonderful, nourishing beverage – not to mention, quite pretty to look at! Thank you for this recipe and video. Oh and enjoy the warm weather for me, please – it’s in the 20s today over here.
Oh no, sorry to hear it’s been so cold! Fingers crossed it’ll improve (though I know it probably won’t for a few months, eh?). Keep drinking those warm beverages! :) x