Turmeric milk (aka golden milk) is an Ayurvedic beverage that helps to reduce inflammation, joint pain and boosts the immune system.
Golden turmeric milk is a powerfully anti-inflammatory & nourishing beverage packed with antioxidants. This turmeric milk recipe is an amazing drink my family and I enjoy drinking before bed. I always sleep so well when I make this in the evenings.
Health Benefits of Turmeric
Turmeric is a golden-yellow spice originally from India and is one of my favorite all-time, multi-talented remedies for many different ailments. I try to use it daily in my cooking or always make a cup of turmeric milk before I go to get. While I could write several blog posts on the benefits of turmeric, I’m going to limit myself and mention just a few below.
- Joint Pain: The anti-inflammatory properties of turmeric are ideal for treating rheumatoid arthritis and osteoarthritis. Its antioxidant property also kills free radicals in the body which cause damage to cells.
- Immune Support: Turmeric contains a substance known as lipopolysaccharide that helps to stimulate the immune system of the body. Its antibacterial, antifungal and antiviral agents help to strengthen the immune system. A strong immune system will reduce the chances of suffering from coughs, flu or cold. If you get cold or flu, you should mix one teaspoon of turmeric powder in a glass of warm milk and drink it once a day.
- Brain Health: Turmeric helps in memory and brain health. By taking turmeric, you can improve oxygen intake of the brain which helps it all brain processes and functions. When your brain is working at its best, hormones such as serotonin and melatonin increase.
Turmeric Milk Ingredients
- 2 cups of coconut milk (you can also easily make your own coconut milk)
- 1/2 teaspoon of turmeric
- Pinch of black pepper
- 1 teaspoon cinnamon
- 1/8 teaspoon of nutmeg
- 1/8 teaspoon of clove
- 1/4 teaspoon of vanilla extract (add this DIY vanilla extract recipe to your to-do list!)
- 1-2 tablespoons of raw honey
How To Make Turmeric Milk
I season my golden milk up with warming spices like cinnamon, nutmeg, and clove. These spices work synergically to balance the bold flavor of turmeric. If you want to make a golden milk mix that you can use whenever you’re craving turmeric, try my turmeric milk latte mix!
To get started you’ll need milk (I use coconut milk), raw honey or maple syrup, vanilla extract, and herbs. When using turmeric, make sure to add black pepper. This will enhance the bioavailability of turmeric, making it easy for your body to absorb the curcumin.
Related:
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Golden Milk (Turmeric Tea Recipe)
- Yield: 2 servings 1x
Ingredients
- 2 cups of Coconut Milk (buy here)
- 1/2 Teaspoon of Turmeric (buy here)
- Pinch of Black Pepper
- 1 Teaspoon Cinnamon
- 1/8 Teaspoon of Nutmeg
- 1/8 Teaspoon of Clove
- 1/4 Teaspoon of Vanilla Extract
- 1–2 Tablespoons of Raw Honey (buy here)
Instructions
- Warm coconut milk in a small sauce pan over low heat.
- Mix in turmeric, spices, vanilla and honey.
- Stir well.
- Pour into two cups and enjoy!
This blog post was originally published on April 6th, 2019 and has been continuously updated since.
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yummy recipe
Tiffany, thanks so much for all you have contributed to our lives!
I want to make Golden Milk with raw numeric we’ve grown. Can I grate it fine and then filter it out of the tea?
Best to you always with deep gratitude!
Rose
I honeslty haven’t tried it with raw tumeric! I think grating it and straining it will work. Please report back if you try it. I’m curious!
Is this turmeric tea good for sleep?
I helps me to sleep well 🙂
I just made this and it tasted great. My only concern is that at the bottom of my cup we’re a bunch of spices. Did I do something wrong. Should I cook it longer?
What is the problem with using cow milk?
Cow milk is an inflammatory. Which will work against the turmeric.
My family raises milk cows and we have the dna and natural probiotics which most of the world does not have, thus milk may cause risk to many but be very healthy for some. Secondly most world peoples must boil milk because they do not have the skill or ability to test milk free of pathogens, this cooked milk kills most benefits of raw life giving milk. Yes cooked milk is highly inflammatory but raw milk is healing. If you give kittens fresh raw milk they grow healthy but if you give them cooked milk they become ill. Most testing done on milk is done on cooked milk not raw milk, thus so many negative tests and the genetic background of individuals are not included in the tests as to whether they can digest milk or become ill from it. I drink raw milk daily for twenty years with no negative inflammation or negative effects! Just don’t cook it or kill it!
I’ve found an Amish farm near us that does not cook their milk. It only uses organic natural ways and slow temperature pasteurization. I’ve found no gastrointestinal issues like with any other milk or inflammation issues. So agree with you.
Hi Tiffany,
Can this turmeric milk be done in bulk and store in fridge to be had later (heated up in serving portions in microwave? if so, how long would it last in fridge?
Thank you,
Margarita
Hi Margarita, yes I think that’ll work fine. I have a turmeric tea mix recipe that’s good for making a single serving.
Can I put the rest in the fridge if I don’t drink all of it? How long will it last?
thanks!
Sandra
I’ve recently been been diagnosed with spondylitis and heard golden milk helps ease the pain and inflammation. Tried a few recipes and this is definitely the best!
can you use oil of cloves instead of cloves?
Yum! I just made this Golden Milk and it is delicious. I added some fresh grated turmeric root (looks similar to ginger root) I also added some Silk coconut milk for coffee to it, it was a bit too thick at first.
So easy and so tasty!
I’ve been adding fresh grated turmeric root to almost anything; salad dressings, sprinkled on a salad, in muffins for a pop of colour, the list goes on… and now Golden Milk! Note: grating fresh turnmeric root stains things yellow, I bought a separate tiny grater for it and try not to get it on me or the counter!
Thank you for sharing your recipe!
Looking forward to trying golden milk.
This golden milk looks amazing- am definitely going to try it!
Looks like 5*
I wish to try this with Almond Breeze (30 calories). I am fearful still of coconut milk with my anorexic past, however, I have tried, LOVE, & keep my freezer stocked with Tiffany’s chocolate recipe candies using coconut oil…love, love love! I have always been underweight, however in last 4 yrs of serious therapy I have developed a much unwanted menopausal belly. I thought coconut oil was supposed to help you to lose your belly fat. At 55, I am living, breathing proof to the contrary. But, about the Almond Breeze…successfully substitutable?
What can I use instead of coconut milk? I’m allergic to coconuts
I have tried this recipe for Golden Milk and it is really delicious and a nice drink to have before bedtime. 🙂
Can you use dairy milk for this recipe instead of coconut milk?
I used half coconut and half dairy to make it a bit thinner. Turned out great!
The problem with using dairy is, dairy causes inflammation in the body. Better to stick with a non-dairy.
Can you give this to a 2 and half year old?
Just tried this recipe. Delicious. I heard so many great things about termeric. Looking forward to a good night’s rest.
I have acid reflux and read somewhere that anyone with stomach problems should not use tumeric. Do you know if this is true, would really like to try this tumeric milk.
I have an esophageal hernia and I have been taking omeprisol
(Prilosec)for 15 years……I do not take it any longer……drinking golden milk has literally freed me from the medication. I can’t imagine where you got the idea that you couldn’t use turmeric for digestion…..
I just made these and they were easy to make and taste great! Thanks
Where can I buy tumeric?
How do you get round the fact that it can stop the absorbtion of iron in the body?
Silly, silly question I am sure, but you say to pour into two cups. Is that two cups for me or one to share??? ?
Im excited about this;lookin forward to all the lovely recipes.
Hi Tiffany… A Q for u… Can I use coconut powder instead of fresh coconut water ???
Thank You
Can this be made in a larger quantity and drunk throughout the week, or does it need to be mixed each night?
Just wanted to mention that I am very sensitive to any kind of pepper and you can use ginger in place of pepper to help with the bioavailability. Ginger! Even more delicious1
four questions:
How often should you drink this? and How quickly do you notice benefits.
Also, I notice young living oils ads on your site do you sell young living oils? do you use oils?
I am doing Keto. Can I replace the honey?
Hello from Greece! My husband just ran the marathon today for the first time and I’m thinking of making him this drink. Do you think it’ll help?
How many cups a day do you recommend. We are in our 70’s and this old age gig is painful. You, my dear, are wonderful.
Hi Tiffany, many thanks for your recipe. Instead of using 1/2 teaspoon of turmeric powder, can I use fresh grated turmeric? If so, what is the quantity?
Cheers
Can a diabetic drink this.
I’m not able to download the coconut flour recipe e-book even after signing up for the newsletter. The site just keeps taking me back to the sign-up page.
Hi, if you add ginger to it, it is also good for sore throaths and a cold (Old indian home cure).
Will try this out. Just wanted to say how much I appreciate your time in sharing your recipes and tips. I would love to adopt you lol. I love coconut and you!
Aww you’re so sweet, Cheryl! Thanks for reading. 🙂
For “golden turmeric milk” do you use coconut milk from the can (thick), or from the refrigerated carton (thinner)?
Both will work but the canned will be thicker (and yummier in my opinion). 🙂
Do you know if this safe to drink while breast feeding?
Could canned coconut milk be used in this drink ?
Yes! I’ve used homemade and canned. The canned will be thicker, but still very good.
I just made it with caned coconut milk, it was thicker while it was cold but as soon as I heated it it became watery… It is really good, I love the combination of the coconut flavor and turmeric! Can I make it at night and drink it cold the next day?
Thank you.
Sure!
I put 1 cup water to boil and I add cloves powder
Ginger powder
Pinch of black pepper
1/2 tsp turmeric
Pinch cinnamon
Pinch of black salt
1 cup milk
One boil and stop.
I like it but not sure it is okay.
Thanks Tiffany for your wonderful life saving recipes.