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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) is tops on the list for a healthy, healing drink. It dairy-free and has potent anti-inflammatory benefits.

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.

Golden Milk (Turmeric Milk) is tops on the list for a healthy, healing drink. It dairy-free and has potent anti-inflammatory 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.

Golden Milk (Turmeric Milk) is tops on the list for a healthy, healing drink. It dairy-free and has potent anti-inflammatory benefits.

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.

Golden Milk (Turmeric Milk) is tops on the list for a healthy, healing drink. It dairy-free and has potent anti-inflammatory benefits.

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

Golden milk (turmeric milk) in a white mug.
4.98 from 35 votes

Golden Milk (Turmeric Milk)

Prep Time: 5 mins
Cook Time: 10 mins
Total Time: 15 mins
Servings: 2 servings
Author: Lisa Bryan
Print Recipe Pin Recipe
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. Watch the video above!

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

Serving: 1cup, Calories: 96kcal, Carbohydrates: 8g, Protein: 1g, Fat: 6g, Saturated Fat: 2g, Sodium: 326mg, Potassium: 50mg, Fiber: 1g, Sugar: 6g, Calcium: 311mg, Iron: 0.5mg
Course: Drinks
Cuisine: Indian
Keyword: golden milk, turmeric golden milk, turmeric milk
©Downshiftology. Content and photographs are copyright protected. Sharing of this recipe is both encouraged and appreciated. Copying and/or pasting full recipes to any social media is strictly prohibited.
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Recipe originally posted December 2016, but updated to include new information. 

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115 comments on “Golden Milk (Turmeric Milk)”

  1. Can I make a lot at once and put it in the fridge to drink cold? How long would it last in the fridge?

  2. 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.

  3. Very tasty! Definitely my new night time drink. I stevia instead of syrup and added refined coconut oil and vanilla extract

  4. 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!