Golden milk reigns supreme for a healthy, healing, and anti-inflammatory drink. All you have to do is to simmer a cozy blend of turmeric, milk, maple syrup, cinnamon, and a pinch of black pepper on the stovetop — that’s it!
If you’ve been a long-time follower you know that I love incorporating turmeric into many recipes. It all started when I accidentally got “glutened” in Bali and was given Jamu juice (a turmeric drink) to heal my gut. And let me tell you — it worked wonders.
But this golden milk recipe is one I come back to most often when I need a little anti-inflammatory boost (I talk more about the benefits below). It’s a soothing beverage I can sip on before bed. Plus, it tastes delicious!
Golden Milk Ingredients
I first learned about golden milk on my travel through India, and couldn’t believe how simple yet healing this drink was! So today, I’m happy to recreate this recipe for anyone who needs a little pick-me-up. Here’s what you’ll need:
- Milk: I’m using coconut milk as the fat content is great for absorbing turmeric’s healing compounds. But you can use your favorite dairy or dairy-free options such as almond milk, cashew milk, or oat milk.
- Turmeric: I’m using ground turmeric in this recipe as most people have it easily accessible in their spice drawer or cabinet.
- Spices: I like to add a pinch of cinnamon and black pepper (to activate the compound curcumin in turmeric). You could also add ground ginger or cardamom for an extra spiced taste.
- Sweetener: Maple syrup or honey are my go-to’s, but the choice is yours!
Helpful tip: If you’re using nut milk, try adding a splash of coconut oil! It helps to give your golden milk that extra fat content to absorb the turmeric compounds. Plus, it helps make your drink a bit more frothy!
Find the printable recipe with measurements below
The Benefits of Golden Milk
The short story is turmeric is good for you and popular for a reason. If you have an autoimmune condition (or several, like me) then you’ll love turmeric milk for its 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 help certain autoimmune conditions by regulating inflammatory signals.
Turmeric is also a potent antioxidant. It 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.
So to get all those lovely 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 chamomile tea, so you may get an extra deep night’s sleep.
How To Make Golden Milk
This turmeric golden milk is made easy on the stovetop! Add everything into a saucepan over medium heat and bring to a simmer. Give the mixture a good stir and let it simmer for 10 minutes. Make sure to stir it occasionally so that the turmeric powder and cinnamon don’t clump up.
Storage Tips
This recipe makes 2 servings, but you can always double it to enjoy throughout the week! Store any leftovers in a sealed jar in the fridge for up to 5 days. You can reheat it back in a saucepan on the stovetop or simply in the microwave.
More Turmeric Recipes
This magical spice has made it into so many recipes on my website, like a boosting smoothie, chicken casserole, and even a golden zoodle soup (an exclusive recipe from my new Healthy Meal Prep cookbook). Give these options a try!
- Turmeric Chicken and Rice Casserole
- Pineapple Turmeric Smoothie
- Golden Beet, Carrot and Turmeric Smoothie
- Turmeric Tea
I’m excited to hear your thoughts on this golden milk recipe! Be sure to leave a comment below when you do.
Description
Video
Ingredients
- 2 cups milk (dairy or dairy-free)
- 1 teaspoon ground turmeric
- ¼ teaspoon ground cinnamon
- pinch black pepper
- 1 tablespoon maple syrup or honey
Optional
- ½ tablespoon coconut oil
- additional spices or flavors such as ginger, cardamom, or vanilla extract.
Instructions
- Add all ingredients to a saucepan over medium heat and bring to a simmer. Simmer for 10 minutes to let the flavors meld.
- Pour the golden milk into a cup and enjoy.
Nutrition
©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.
Recipe originally posted December 2016, but updated to include new information.
It was delicious. I added fresh ginger and I used fresh turmeric, also a little coconut oil and some cardamom. Rate it 5 stars.
Glad you loved this golden milk, Kim!
I just twisted my back and my muscles are inflamed. Tried the golden milk before bed .woke up this morning feeling awesome. I slept 6 hrs . Have a great day
Hi Nancy – That’s amazing to hear!!
So delicious!!! I wasn’t sure what to expect, but it’s earthy, sweet, creamy, and so warming. After having the flu and then bronchitis, it’s just what I needed.
Hi Carissa – I’m so happy you loved it! And hopefully it helped you feel a bit better on your path of recovery. :)
I used to buy this from an expensive health store. Not anymore! This is so easy and tastes exactly like it! Love it
It’s so easy to make at home. Enjoy, Lindsay!
Hi, I have the advantsge of getting the actual turmeric root easily. Is there a way to make this with fresh turmeric?
Amazing. Delicious. Tastes like a drinking a warm turmeric snickerdoodle cookie. Good for the soul and the body. Thank you for sharing!
Of course, Lexi! It’s a wonderful drink all around :)
Can you use liquid turmeric in the recipe?
Used homemade hemp milk and followed the recipe. Added some vanilla extract, ground ginger, ground cardamom, and maple syrup. Great recipe, but next time I will use a different plant-based milk such as coconut, cashew, or almond milk as the hemp milk was a bit too strong in flavor for the golden milk in my books. Thank you for another healthy, tasty recipe!
Glad you enjoyed this golden milk recipe, Dagmar!
I made it and added 1/4 tsp ginger which I think I will add 1/8th next time as it is a bit spicy. I made with local honey and whole milk. Very good.
Thank you so much for sharing. Mary
I’m glad you enjoyed the recipe, Mary!
Good afternoon Lisa I just made this recipe with a bit of coconut oil as an add on and switched the maple syrup for monk fruit liquid for medical reason and it taste awesome, second time I make the recipe and make little switch both times within your suggestion of ingredients as add on…I shared it with my family members as well
Keep making delicious recipes and spreading your recipes amongst the world as you have been 🌺🙏
Thanks so much for your kind words, Sylvie! I’m happy you enjoyed this golden milk, and thank you for sharing it with your family. :)
For an added health benefit, and you do not mind the added cost, use Manuka honey (or a similar high-quality honey) but add it into the brew at the end when it cools down as higher heat defeats the purpose. Also, i like to add organic cold pressed MCT oil instead of coconut oil
Made this using walnut milk (2 ingredient) and added the coconut oil and vainilla as well. It was just perfect. I think the amount of turmeric powder was just right for me, not bitter at all, so maybe the firstttime around taste how the amount works for you and adjust down if necessary.
I’m glad you enjoyed it, Thelma!
This is delicious!!! I used the coconut oil & fresh ginger – wow! Thank you so much.
So glad you enjoyed it, Jeanine!
Very easy and good.
Is there a different substitute for the coconut oil? As a breast cancer survivor, Coconut oil is not recommended for my dietary needs. There are studies showing increased breast cancer risks with coconut oil. Can something else be used to help with absorption? Would EVOO or avocado oil work as well?
Hi Kris – yes, you could swap in another oil as well. Enjoy!
When you say coconut milk, do you mean the kind in the carton in the dairy isle or the kind in the can like is used to make chia pudding?
Hi Cheri – I use the kind in the can. Enjoy!
I feel that the ratio of milk to turmeric is too high. The drink came out too bitter, but I mixed in more milk and then it was ok. Also, it would be good to add ginger to it as well. Thank you.