Golden milk is an easy and delicious way to enjoy turmeric, and get the anti-inflammatory benefits of turmeric root. This golden milk recipe can be whipped up in just a few minutes, including warming the milk, and can even be made vegan if desired.
Turmeric has many anti-inflammatory properties, and is great for it’s anti-inflammatory benefits. It is also rich in flavonoids and antioxidants. It’s rich golden color is great as a natural dye for healing cloth. It is strangely delicious in golden milk, I’ve often enjoyed this simple golden milk recipe as a nightcap. It is a great drink for calming down and relaxing after an active day, and taking golden milk in the evening seems to help with overnight stiffness and inflammation. Turmeric is often recommended for joint pain, and discomfort from straining muscles.
This golden milk recipe is a personal go-to for after a long day of gardening, yard work, or even hiking. I find it helps me relax and calm down after the day, as well as reducing and preventing delayed onset muscle soreness. It’s also been great for reducing general inflammation from old, farm work related, injuries.
You can use whatever turmeric you have on hand for this drink. When available, I enjoy using fresh turmeric, but the dried turmeric will work just as well. Make sure to add some black pepper to help with the bio availability of the turmeric benefits. A bit of fresh ginger, or a pinch of ground ginger or cinnamon can also fill out the flavor profile of the golden milk.
Golden Milk Recipe:
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An Easy Golden Milk Recipe to Enjoy
- Total Time: 10 minutes
- Yield: 2 cups 1x
Description
This is a simple, and fairly straight forward recipe for golden milk. It can be made in just a few minutes, for regular enjoyment of turmeric’s numerous benefits.
Ingredients
- 2 cups whole milk, or milk substitute of choice
- 1 tablespoon turmeric powder
- 1 pinch black pepper
- 1–3 teaspoons honey
- 1 teaspoon coconut oil (optional)
- 1 pinch powdered ginger or cinnamon (optional)
Instructions
- Add milk to a small saucepan and place on the stove top.
- Turn on to a medium-low heat. Add turmeric, black pepper, and coconut oil.
- Whisk the milk and spices mixture while it’s heating.
- As it approaches a simmer, add honey and optional ingredients.
- Whisk till frothy and lightly simmering.
- Pour into cups and serve
This is a simple, and fairly straight forward recipe for golden milk. It can be made in just a few minutes, for regular enjoyment of turmeric’s numerous benefits.
Ingredients:
- 2 cups whole milk, or milk substitute of choice
- 1 tablespoon turmeric powder
- 1 pinch black pepper
- 1-3 teaspoons honey
- 1 teaspoon coconut oil (optional)
- 1 pinch powdered ginger or cinnamon (optional)
Directions:
- Add milk to a small saucepan and place on the stove top.
- Turn on to a medium-low heat. Add the ground turmeric, black pepper, and coconut oil.
- Whisk the milk and spices mixture while it’s heating.
- As it approaches a simmer, add honey and optional ingredients.
- Whisk till frothy and lightly simmering. Avoid letting the milk boil.
- Pour into cups, or a mug, and serve
This recipe makes approximately two servings of golden milk. Enjoy while hot.
Golden Milk Variations:
Golden milk can be made with milk substitutes, or non-dairy milk, if you have a dairy allergy, or are vegetarian or vegan. Almond milk, cashew milk, coconut milk or coconut cream, or oat milk can all work for this drink. If using a nut based milk substitute, increase the coconut oil in the recipe. If using coconut milk, omit adding additional coconut oil as there will be enough fat in the coconut milk to enable the curcumin to be bio available.
For sweetening the golden milk, I prefer local raw honey. You can substitute maple syrup, stevia, sugar, or agave syrup if you prefer. However, honey does add an added layer of smoothness and richness to the drink that the other sweeteners don’t.
Turmeric milk has many health benefits for your immune system. You can increase the available curcumin compound by adding some cinnamon as well as the freshly ground black peppercorns. I find ground cinnamon sweetens the taste, without having to increase the honey in the recipe.
Commercially, golden milk is sometimes referred to as a turmeric latte. However, in these cases the latte doesn’t have coffee, it’s normally just sweetener, sometimes vanilla syrup, turmeric, and maybe cinnamon or black pepper. For a two cup sized portion, up to a teaspoon ground cinnamon can be added.
When making two servings of golden milk, if you are working with fresh turmeric root, use a 1-inch piece of fresh root. You can also add fresh ginger, but I’d only had a 1/2 inch piece of fresh ginger root. If you’d like to use ground ginger for the golden milk, use one teaspoon of ground ginger powder.
Turmeric History:
Turmeric is traditionally used in Ayurvedic medicine, and has a long history of herbal use in India. This golden milk beverage is a great way to enjoy turmeric’s antioxidant properties, and to improve circulation, reduce inflammation, and maybe even help brain function.
However, despite being marketed in capsule form, the easiest way to enjoy turmeric is as a spice in your food. Even pets can benefit from turmeric’s anti-inflammatory benefits!
Learn to use garden herbs to make inspiring botanical beverages
For more recipes that can help you beat the heat check out my Inspiring Botanical Drinks course. Inside this class you’ll learn how to use your garden herbs and produce to create elixirs, drinks, and cold treats that are healthy, full of antioxidants, and will help you stay cool all summer long. You’ll also learn healthy ways to beat the soda habit, make your own coffee shop drinks, and craft specialty beverages that are lovely and giftable. Learn more here.
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