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 This Quick Video of my Golden Turmeric Milk Recipe
You can see how I make it step-by-step. Give it a watch!
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.
@downshiftoligy like many others here I made turmeric milk for the first time and love it. Two questions. Your recipe calls for 2 cups yet serving size is one cup. Is it better to make the 2 cups and store one cup in the fridge for the next day or can we just make it by the cup and reduce the recipe in half? Also can you do this in the microwave instead of the stove top?
Thanks in advance.
Tami
Hi Tami – You can reduce this recipe in half if you are just making one cup. As for cooking, it might blend together better if made on the stove top, but you can also trying creating it in the microwave.
Hi Lisa,
Very much enjoyed the golden milk recipe. Was surprised how nice it was, though I do call it my curry milk. Can I ask a silly question. All the powders and pepper etc settle at the bottom of the cup. Wasn’t sure if I was meant to keep swirling the drink in order to take in the bits also? I finish the drink chewing the parcially grounded peppercorns with the powders. Not so nice. An I supposed to drink the milk and leave the rest?
Kind regards
Sarah.
Hi Sarah – That is not a silly question at all! This is normal for bits of the powder to settle at the bottom or top of the drink. So, I would just give a quick stir as you drink it :)
Thanks lisa…
Have been making your recipes and found some passion again for cooking! You’ve helped and inspired me more than you know.
Sarah X
Hi Sarah – I am so glad to hear that :)
I’ve heard many wonderful things about golden milk and it’s anti-inflammatory benefits but had been hesitant to try it because of the turmeric. I didn’t think I liked it! I finally gave it a try, after a bad case of tonsillitis. I added ginger and coconut oil and found it to be very tasty and soothing before bed. I might add this to my nighttime routine. Thanks for the wonderful recipe!
Hi Lorena – I’m so glad this recipe changed your mind about Golden Milks :)
So smooth, creamy, comforting, and just delicious!
Hi Amy – One of my go-to drinks for the winter time :)
Thanks for such a warming and healthy recipe, perfect for winter! Can’t wait to make it again….
You’re more than welcome Kelly! I’m happy you loved this golden milk recipe!
Hi,
Thanks for your recipe. I’ve been buying Golden Milk from the diary. When I saw the turmeric settle to the bottom it occurred to me that I could make my own. Your recipe was just what I needed. I’ve made it a quart at a time and stored in the fridge. I use it in smoothies, for drinking, in tea, etc. etc.! Great recipe!
Hi Caroline – I’m glad you discovered my golden milk recipe! It’s the perfect healthy drink with tons of benefits.
Hi Lisa
I have just tried a cup of Golden Milk for the first time. I have been unwell for quite some time and now looking for other alternatives.
I heard about this drink and came across your website and recipe and love the way you explain everything without ‘waffling ‘ on too much. I used almond milk in your recipe and it was delicious. I am hoping it will help even in a small way.
Hi Kerry – Congrats on making your first Golden Milk! I’m glad you loved it and I hope it helped you feel better :)
Can you make enough for two days at a time and save for the next day?
Hi Donna – Yes! As long as you store it in the fridge, you can drink it the next day :)
Thank you
What a delicious treat to relax with at the end of a busy day! Yum!
Hi Priscilla – A golden milk is always the best to wind down with :)
hi, i was diagnosed with:
#degenerativediscdisease
#ostheoarthrituswarrior
#chronicfatiguewarrior
#sciaticanervewarrior
#fibromyalgiawarrior
#chronicpainwarrior
#psoriasiswarrior
#diabeteswarrior
on the 4th Jan 2014 and stumble over these recipes and just had a cup of golden milk and the taste not to bad – on Wednesday 25 Sept i will buy some of the other ingredients and then try it again
i will let all know if it works or not
🍂shalom🍂
Thanks for this great recipe! I may be a little different than the average consumer haha. I am an avid outdoorsman that does not like coffee or tea (weird I know). I do really enjoy hot chocolate, but that has sooo much sugar. I was looking for a hot beverage that was not too sweet, preferably didnt have caffeine, and was delicious. And here I landed on golden milk. For the backcountry, I make mine with 1/4 cup of Nido whole milk powder, a little brown or white sugar, and all dry spices which allows it to be light weight and not require refrigeration. Thanks again for the inspiration.
It sounds like you found the perfect hot beverage then Steve! Golden milk in the outdoors. Love it!
what’s the best time to drink it? can i sip it all day? thank you
Hi Patricia – yes, you can enjoy golden milk any time of day!
Have you ever made this recipe and then stored it? I am thinking of using it to make a morning chia seed pudding. Would it last for 3 to 4 days in the fridge?? Thanks!!
Yes, chia pudding usually lasts for up to 5 days in the fridge. But if you make a larger batch you can always freeze it as well. Make sure to check out my recent post on meal prep chia pudding. :)
I am thinking of using this to make a chia seed pudding for breakfast. Do you think it will hold up in the fridge for 3 or 4 days??
Yes! And that would be a great combo – a golden milk chia pudding. Yum!
I am enjoying this immensely.
I’m happy to hear that Sharon! Enjoy!
I eat golden paste everyday and live the benefit. Been wanting to try the Golden Milk recipe so thanks for sharing it. One thing people need to know is adding a sweetner like syrup, sugar or honey cancels out any ant inflamatory benefit you would receive, sugar is an inflammatory..
I hope you enjoy Deb! And I wouldn’t say sugar cancels out the benefit of turmeric, but yes, it’s always best to reduce sugar where possible.
Could you use regular milk with this? I like cashew milk well enough but don’t have any stocked at the moment.
I’m looking forward to trying this because I’ve been dealing with a cough and my back is killing me from it all.
Yes, you can use any type of milk. Hope you feel better soon!
Love that you said that if you’re from India your mom probably made it for you, because that’s right on the money for me! My mom always tried to get me to have it when I was sick and I would always resist and now I’m an adult looking for haldi (turmeric) milk recipes online.
Haha, that’s too funny, Nidhi! :) Thank you for the kind comment and I’m glad you enjoyed the turmeric milk!
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