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Warm up from the inside-out with this delicious hot drink called Golden Milk! Made from nourishing and warming spices like turmeric, ginger, cinnamon, cardamom, cloves, black pepper, coconut oil, and your milk of choice. This is truly food for your soul!
Let’s talk about all the health benefits, answer your burning questions, and then I’ll share my tried and true recipe for making one serving of Golden Milk Recipe AND for a bulk mix recipe – making a cup of liquid gold as quick as a pinch! You are going to love this!!!
We’ve had golden milk on repeat around our house, and I’ve learned a lot about making it so it is the most delicious cup of food medicine we have ever drank! I ordered it on a menu once at a tiny obscure cafe – and I knew I needed more of it in my life. One sip of this delightful yellow beverage and I was instantly hooked!
WHAT IS GOLDEN MILK?
Turmeric Golden Milk is a creamy Ayurvedic drink full of healing properties and flavors that will remind you of your favorite Indian restaurant.
What is Ayurvedic – you ask?
The basic idea of Ayurvedic is to prevent and treat disease and illness with a holistic approach to achieve balance through proper drinking, diet, lifestyle and herbal remedies. It is a traditional form of alternative medicine originating from the subcontinent of India – and highly practiced there. Basically – “let thy food be thy medicine”.
Let me just say – if Ayurvedic medicine can taste this good . . . sign me up!
WHAT ARE THE HEALTH BENEFITS OF TURMERIC GOLDEN MILK?
All the ingredients in golden milk hold amazing benefits – but turmeric stands out as the power house. Turmeric is known to have these incredible benefits:
- antioxidant
- anti-inflammatory
- immune boosting
- liver and gallbladder support
- can inhibits growth of lymphoma cells
- can help lower blood cholesterol
- anti-coagulant actions (can help prevent blood clots)
- digestive aid
- stimulates the flow of bile (milk laxative)
- calming and relaxing properties
- aids in fat metabolism
- boosts brain function
- includes vitamin C, calcium, potassium
Pretty amazing, huh?! If you want to read another great article going into more detail on it’s benefits and precautions, I liked this one and this one.
BUT HOW DOES TURMERIC DO ALL THIS?
Modern research has shown that turmeric can help by sensitizing the body’s cortisol receptor sites – which is what makes it so great at fighting inflammation and can be an effective aid in arthritis, osteo-arthritis, joint pain and other inflammatory conditions.
Curcumin is one of turmerics major constituents that can apparently reduce joint inflammation, cholesterol, blood sugar, as well as tumor, fungal and bacterial growth.
It really is amazing to learn about, and much of what I’ve learned has been in my favorite book by Rosemary Gladstar – Medicinal Herbs: A Beginner’s Guide.
You can also take turmeric in supplement form – but why not drink it up with a delicious cup of Golden Milk!
SHOULD YOU USE TURMERIC IN FRESH, POWDERED OR PASTE FORM FOR GOLDEN MILK?
You can definitely make golden milk with fresh, powdered or paste ingredients!
FRESH TURMERIC AND GINGER
If you have fresh turmeric root and ginger root, you’ll want to chop them up and gently simmer them with your milk and oil. This will take you the longest to make a cup of golden milk, but can be an enjoyable process that prevents a lot of the spices settling on the bottom of the cup – which can come from using powdered ingredients. You’ll use more fresh proportions than powdered, and will want to play around with potency and length of cooking to your liking.
ALL POWDERED INGREDIENTS
Whipping up a cup o’ gold is super easy with powdered ingredients! This is how I am going to show you today. If you make a mix with all the ingredients, it is even quicker when you want a cup. The taste is great!
USING TURMERIC AND GINGER PASTE
If you have paste available, this is also a great option. The paste does often have added ingredients, so check the label and potency before going this route and see if that is what you want.
INGREDIENTS IN GOLDEN MILK
A little goes a long way when it comes to adding the powdered spices to your cup of milk. These ingredients are potent, so it doesn’t take much to reap the flavor and health benefits included in a cup.
- Ground Turmeric
- Ground Ginger
- Ground Cinnamon
- Ground Cardamom
- Ground Cloves
- Black Pepper
- Milk of choice (we love using raw cows milk)
- Coconut Oil
- Pure Maple Syrup or Honey
The fresher your spices and ingredients, the better. I love to order all these spices in bulk from Mountain Rose Herbs. Organic herbs are always best! Treated herb crops can be heavily contaminated.
VARIATIONS AND SUBSTITUTIONS FOR THIS GOLDEN MILK RECIPE
Vegan? Lactose and tolerant? Despise the taste of cloves? Serving up kids? Need a bit more umph or nutrition? Great news!
Everything is completely adaptable in this recipe. Here are some options:
- Use non-dairy milk like coconut milk, almond milk, cashew milk, oat milk, goat milk (you get the idea) or any milk of choice. It will still taste great!
- Add a splash of vanilla extract
- Leave out any of the spices you choose (Except maybe the turmeric and ginger. That kinda defeats the purpose)
- Olive, almond or avocado oil would work great too!
- Control your sweetener! You can do a little or a lot – natural and unrefined or refined sugars. But I do ADORE the maple note in it from just a bit of pure maple syrup.
HOW TO MAKE GOLDEN MILK AT HOME | VIDEO AND STEP BY STEP PICTURES
Make your own golden milk with this easy recipe and reap its many health benefits.
STEP 1: WARM UP YOUR MILK AND OIL
I simply heat my milk and oil gently over the stovetop in a small saucepan. Be sure to stir to avoid burning on the bottom and watch it careful. Then either add it to your cup or directly to the blender if you are going to blend it up (which I highly recommend).
STEP 2: ADD YOUR SPICES
If you are using the recipe for just one cup, add the appropriate proportions right to the milk. When you are adding your pre-made mix, I like to add just 1/2 -1 teaspoon per cup of milk. For a stronger more pungent taste, aim for 1 teaspoon. For a more mild taste, start at 1/2 teaspoon.
STEP 3: ADD YOUR SWEETENER AND OTHER DESIRED INGREDIENTS
Include your sweetener of choice just before mixing or blending.
STEP 4: BLEND AND/OR MIX IT UP!
For the best flavor, blend it really quick in your blender. You could also whisk, stir, and even use a milk frother. Top it off with a sprinkle of cinnamon.
TIPS FOR THE BEST TASTING GOLDEN MILK
Froth it up baby! We have found the flavor is absolutely best when you can blend up everything together after heated. Use your blender or even a milk frother.
The taste is sweeter and more consistent. The powdered herbs also incorporate throughout the milk much better.
Plus – that yellow froth is just about as good as life gets. Trust me! Top it off with a sprinkle of cinnamon or nutmeg for beautiful perfection.
WHY DO YOU ADD OIL AND GROUND BLACK PEPPERCORNS IN YOUR GOLDEN MILK?
Fun fact! Curcumin (the shining constituent in turmeric) has poor solubility in water. But if paired with an oil, we absorb more of the nutrients and benefit from the full potential turmeric has to offer.
Black pepper also has an active constituent called “piperine” to help us absorb the curcumin. Both ingredients also taste great in this warm drink – so add it in!
SHOULD YOU DRINK TURMERIC GOLDEN MILK IN THE MORNING OR AT NIGHT?
Any time of day is a good time to drink it up! However, if you want to make the most of the soothing and relaxing benefits of the herbs and spices found in this golden milk recipe, try drinking it just an hour before bedtime.
Because this drink will help you lower blood sugar levels, lessen aches and pains and sooth your stomach – you will likely sleep much better!
WILL GOLDEN MILK STAIN MY TEETH?
Turmeric does have staining potential, due to the bright yellow pigments. Use paper towels to clean up spills! Because of this, it is likely that it could stain your teeth over time with excessive drinking (just like coffee will). To combat this, I am sure to drink before bed or early morning, and brush my teeth soon after consuming.
IS GOLDEN MILK GOOD FOR WEIGHT LOSS?
Word on the street says that golden milk can help you with your weight loss goals. Is this true?
Yes – in fact it is! Turmeric and ginger can suppress fat tissue growth (particularly in the belly), regulate your sugar levels, suppress your appetite, encourage digestion and boost your metabolism. Regular consumption may be something to add to a healthy diet and exercise routine to help you meet your weight loss goals. I then recommend making it with unsweetened almond milk to cut calories.
TURMERIC GOLDEN MILK RECIPE FOR ONE SERVING
A printable recipe is also included below.
INGREDIENTS
- 1 cup of milk of choice
- 1 teaspoon coconut oil
- 1/2 teaspoon ground turmeric
- 1/4 teaspoon ground cinnamon
- 1/4 teaspoon ground ginger
- 1/8 teaspoon cardamom
- pinch of ground cloves
- pinch of black pepper
- 1 Tablespoon of pure maple syrup or honey (or other sweetener of choice)
INSTRUCTIONS
- Warm your milk and oil over the stovetop until as hot as you like it and the oil is melted. Be sure to stir to avoid burning.
- Add your spices and sweetener to the milk.
- Blend well together.
- Pour in your cup and enjoy!
TURMERIC GOLDEN MILK MIX RECIPE
These proportions of spices will get you a Golden Milk Mix with approximately 20 servings, when using 1 teaspoon per serving. It’s so nice to blend it all beforehand and makes a great gift idea too!
BULK INGREDIENTS
- 3 tablespoons + 1 teaspoon ground turmeric
- 1 tablespoon + 2 teaspoons ground cinnamon
- 1 tablespoon + 2 teaspoons ground ginger
- 2 1/2 teaspoons cardamom
- 1 1/4 teaspoons ground cloves
- 1 1/4 teaspoons black pepper
INSTRUCTIONS
- Add all the dry spice ingredients to a jar and shake/stir together well.
- When ready to make a cup of golden milk, warm up 1 serving of milk and oil.
- Add 1/2 – 1 teaspoon of the dry mix (depending on how strong you like it).
- Add your sweetener.
- Blend and serve.
MORE FREQUENTLY ASKED QUESTIONS ABOUT GOLDEN MILK
One serving a day should be just fine, but keep in mind curcumins ability to act as a laxative. More than one cup can cause unpleasant side effects. If you notice any sensitivities from too much consumption, decrease your intake.
Warming up and blending a big batch is a great way to have a cup quickly each day. Be sure to store it in the fridge and keep only as long as your milk is good.
Golden milk is the most common name for this drink, but it is also known as Haldi Doodh, Turmeric Milk and Turmeric Latte.
If drinking golden milk for the health benefits, avoid refined and artificial sweeteners. Its best sweetened with raw honey or pure maple syrup. Adding a bit of sweetener can make it 2 thumbs up for kids and adults. My kids beg for golden milk! I’d much rather give their precious bodies this goodness over sugary hot chocolates.
Absolutely. If drinking it hot in warmer months is not appealing, give it a go cold! Or store your leftovers in the fridge in an airtight container. It is still delightful!
The spices can settle to the bottom of your cup. If that bothers you, try running it through a fine mesh strainer.
Starbucks has introduced a latte with added turmeric, ginger and other spices found in this golden milk recipe. They call it the Golden Turmeric Latte. However, these spices are added to your espresso, so if you are avoiding coffee or caffeine, you’ll want to make this drink at home without the coffee!
OTHER WARM DRINKS TO ENJOY ON TIDBITS
* Disclaimer: The statements made on this website have not been evaluated by the United States Food and Drug Administration. The information presented is not intended to diagnose, treat, cure or prevent any disease. It is intended for informational purposes only and is not a substitute for professional medical advice or treatment for specific medical conditions. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition.
The Best Golden Milk Recipe and Mix Recipe
Ingredients
For one serving of Golden Milk
- 1 cup of milk of choice
- 1 teaspoon coconut oil
- 1/2 teaspoon ground turmeric
- 1/4 teaspoon ground cinnamon
- 1/4 teaspoon ground ginger
- 1/8 teaspoon cardamom
- pinch of ground cloves
- pinch of black pepper
- 1 Tablespoon of pure maple syrup or honey or other sweetener of choice
For 20 servings of Golden Milk Mix
- 3 tablespoons + 1 teaspoon ground turmeric
- 1 tablespoon + 2 teaspoons ground cinnamon
- 1 tablespoon + 2 teaspoons ground ginger
- 2 1/2 teaspoons cardamom
- 1 1/4 teaspoons ground cloves
- 1 1/4 teaspoons black pepper
Instructions
To make one serving of fresh Golden Milk
- Warm your milk and oil over the stovetop until as hot as you like it and the oil is melted. Be sure to stir to avoid burning.
- Add your spices and sweetener to the milk.
- Blend/mix well together.
- Pour in your cup and enjoy!
To make from the Golden Milk mix
- Add all the dry spice ingredients to a jar and shake/stir together well. Seal and store, preferably in a dark cupboard. For expiration date, note the dates on the spices you have used.
- When ready to make a cup of golden milk, warm up 1 serving of milk and oil.
- Add 1/2 – 1 teaspoon of the dry mix (depending on how strong you like it). This recipe allows for 20 servings of 1 teaspoon per cup. However, you and kids might like it more mild and prefer just 1/2 of a teaspoon. This would then get you 40 servings per mix recipe.
- Add in your sweetener of choice and blend and serve.
Notes
I found this recipe while looking for hot drink alternatives to coffee and tea, as I’m trying to reduce my intake. This is PHENOMENAL! Made the 20 serving mix after trying it once, and it’s become my favourite part about my bedtime routine. I have it with oat milk, avocado oil, and fruit syrup. Absolutely DIVINE. Thank you for the recipe!
I am so delighted to hear that!!! Thank you for letting me know.
Well explained Blog! Most of us don’t give that much importance while choosing the right turmeric. If we want good health, we must go for pure ingredients. I tried Yellowraw premium turmeric from Nature’s Box.
I absolutely love this recipe for golden milk! The turmeric powder in this recipe adds such a great depth of flavor and it’s well known for its health benefits. It’s so easy to make and the flavors are perfect. I’ve been using it as a bedtime drink and have noticed a significant improvement in my sleep. Thank you for sharing this recipe!
This sounds great and so healthy!
I just mixed up the 20 servings today. I made myself a cup and it was delicious! My husband said where’s mine? I made him a cup and he liked it also. Thanks for the healthy drinks recipes. I will try the hot chocolate next. I made the chai tea the other day and it’s really good too!
Hi Cami – I REALLY loved this recipe! I need to be dairy-free, so used Califia unsweetened oat milk and added 1 T pure Canadian maple syrup. I’ll be making the dry mix and adding it to my mother-in-law’s Christmas gift.
I adore Golden Milk! I have my own custom mix that I make, and I even add some reishi mushroom powder to the mix. You cannot tell it’s in there, and it also had added immune benefits, which are helpful this time of year. I think the Golden Milk tastes best using coconut milk, which gives you your milk and fat (oil) in one ingredient. Plus I use a splash of vanilla extract. Lovely post! Have a blessed Christmas!
What a brilliant idea to add mushroom powder! I’ll have to try that! I wanted to keep it basic for the recipe to not overwhelm people, but I bet you could add in lots of good stuff to make it better. I’ve trie the coconut milk too, and it is delish! I’m so glad to meet another golden milk fan!