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 Healthy Drink Recipes
- Jamu Juice (Turmeric Ginger Drink)
- Turmeric Smoothie
- Golden Beet, Carrot and Turmeric Smoothie
- Turmeric Tea
- Elderberry Tea
- Ginger Shots
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’m unable to consume black pepper at all. Will this be as good without the pepper? I have juvenile onset osteoarthritis, degenerative disc disease and chronic stomach issues. I’ve only found one thing that helps but due to my job, I’m not able to use it.
If you can’t consume black pepper, you can omit it.
Ok I just finished making this. I truly like it! I will make it every evening. However I have to ask, where is all that sodium coming from? I will need to find a low sodium milk I suppose. Hard to find any milk with little sodium. Perhaps I will.need to try your recipes.. either way. This is delicious and comforting
.the warmth lingers nicely!
I honestly didn’t know what to expect and kind of felt like I probably wouldn’t like Golden Milk, but this is amazing! I think I’m going to make this everyday! Thank you!
Happy to hear your first time trying Golden Milk was delicious!
Thank you for clearing up my question about using non dairy.! I was concerned I would lose benefits by not using cows milk. Making some tonight
Hi
Am going to make this today was wondering can it be made in advance and put into the refridgerator and reheated???
Yes, you can reheat this!
Wow I made this just now and it tastes amazing! I used buckwheat honey instead of maple syrup because it’s what I had on hand. So good. For extra benefits I stirred in a tablespoon of cannabutter! Wowza! Lol
Glad you enjoyed this Golden Milk recipe Char!
Hi Lisa, amazing recipe and helps me wind down at the end of the day after traveling which I continue to do globally.
Cheers,
Angel
Happy to hear this is your go-to drink to wind down from traveling :)
You have optional ingredients but you don’t specify how much of each to use.
Hi Theresa- which ingredients are you referring to?
Thanks for sharing the recipe! I tried it right away after reading it since I have all the ingredients available at home. I liked the taste too. I will try to drink this prior to bed time, and I hope it will help me to have a better sleep as well.
So glad you enjoyed this Golden Milk recipe Corazon!
I am going to make this today and I already have all the ingredients in the pantry. Thanks for sharing about your dad on YouTube video on anti inflammatory food. I have been diagnosed with CCCA scarring alopecia which causes permanent hair loss due to scalp inflammation. I have read the importance and benefits of eating anti-inflammatory food to fight free radicals and reduce stress and fatigue in your body and scalp. Golden milk is something I am going to try today. Cheers.
Oh no! I am sorry to hear that. I hope my anti-inflammatory recipes will come in handy Sharen :)
Love this recipe. If you add pumpkin spice and a milk frother…. soo good…
Glad you enjoyed this golden milk Rachel!
I make it with m’y chuan pudding all the time
LOVE!!!!!
quite tasty!
Glad you enjoyed this turmeric milk Wendi!
This is the BEST golden milk I have ever made.
Thrilled to hear you love this Golden Milk recipe Judy!
Love to try this. Can I use fresh turmeric instead of the powder? If so, is it the same amount?
Hi Diana – Yes, you can! A general rule I use is: 1-inch fresh turmeric = 1 tablespoon grated turmeric = 1 teaspoon ground turmeric
Thank you for posting this recipe. I make mine in water and make a larger batch and keep it in the fridge. Then I can add it into my smoothie and mix it up and add whatever else to make it delicious.
The addition of coconut milk or MCT oil is added after or it conceals in the fridge.
I made the Golden Milk this morning! It’s amazing! So far I have only added Coconut Oil, but it is so warm and comforting and soothing. Thank you!
So glad you enjoyed this Golden Milk recipe :)
Love this recipe!! Also what brand turmeric pills do you buy? Pills would be easier when i travel.
I buy QUNOL turmeric capsules, I’ve taken them for about 2 years for joint pain. However I am going to make my own capsules with the capsule maker I bought on Amazon last year for a different supplement. Finding a highly absorbent turmeric supported by curcumin is all you need.
This tasted amazing! Thank you!
Glad you enjoyed this recipe Mimi :)
Tried this for the first time tonight and loved it! Delicious and super relaxing treat before bed.
Wonderful! So glad you loved this Golden Milk recipe Margot :)
Taste great!
Glad you enjoyed this turmeric milk Cindy :)
I love this recipe, plus it tastes great with espresso as a latte!
Just made this tonight and shared the recioe with my son. We both give your recipe 🌟🌟🌟🌟🌟
Happy to hear you loved this Golden Milk Paula!
Have you tried this with oat milk? Organic Canadian oats are grown with 7 time less water than Californian almonds; and are gluten-free.
Hi Donna – yes, I’ve made this recipe with many different dairy-free milks, they all work great!
I don’t know why I waited so long to make this. I literally have had it on my mind to make for months. I finally made it once a couple of weeks ago and both my husband and I have enjoyed it on a regular basis. It’s perfect for movie watching after dinner.
So glad you finally got to enjoy this recipe Becky! :)
I have trouble falling asleep & staying asleep. I tried this last night & went to sleep more easily & stayed asleep. I have a new bedtime ritual; making & relaxing with a cup of your golden milk! I made the original recipe but used raw honey instead of maple syrup ~ delish!! Thank you 😴
Glad this golden milk is helpful Deb :)
So I was skeptical about making this ..but the Heath benefits are many . And since Parkinson’s disease runs pretty high on both sides of my family , I thought why not try it . First time I made it I didn’t simmer it enough so it wasn’t that good ..the turmeric felt too strong . By the second time I took more time with it , I used unsweetened almond milk and even added the coconut oil in addition to the main ingredients and let me tell you, it is now my favorite drink. I have it most nights and it helps me sleep like a baby . It is a must try !!
OMG, THANK YOU SO MUCH!! I couldn’t have any turmeric, as I totally dislike its flavour even as a spice… After trying so many ways to ingest some, one day I found this recipe and it’s amazing!! I simply LOVE it!!
So glad you love this recipe Giulia!
Hello, this recipe sounds great and I would like to try it. I use stevia as a sweetener. Would this work ok in your opinion? Thanks for the recipe.
Hi Liz- Yes, you can use stevia if you’d like!
I didn’t think I was going to like this at all, but it was so good! Thank you for the recipe.
Glad you enjoyed this recipe Bethany!
Thank you!! I cannot stand the taste of turmeric but I simply LOVE this recipe!! I’ve finally found a way to get some turmeric in me. Thank you so much!!
Yay, that sounds like a win to me! Enjoy, Guilia!
Can you use regular whole milk? (Dairy) or does this affect the health benefits?
You can use whole milk if you’d like! I’m personally sensitive to dairy, which is why I normally opt for a nut milk instead.
;P
Can I make a lot at once and put it in the fridge to drink cold? How long would it last in the fridge?
Yes, no problem! I think it would last for about a week in the fridge.
Lisa, We love your website, recipes, and videos! A question about the Golden milk. Could this be made in a Vitamix? I’m off to try it as you’ve stated, but I wondered if it would work in my Vitamix. (Newbie-is user)
Thanks for all you do!
Hi Karla – I’m happy you’re loving my recipes and videos! And yes, you could definitely make this in your Vitamix. Just make sure to wash the container right away because Turmeric can stain it over time. Or you could grab the new stainless steel container.
Very tasty! Definitely my new night time drink. I stevia instead of syrup and added refined coconut oil and vanilla extract
I’m happy you loved the recipe Nella!
This might be considered sacrilege on Downshiftology, but If I’d rather purchase a golden milk pre-mixed powder, (that make my own) is there one you recommend? ;) Thanks!
Hi Brett – I’m sure there are options out there, I’m just not familiar as I haven’t ever purchased any. :)