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Anti-Inflammatory Turmeric Tea Recipe (How To Make Golden Milk)

Golden Milk Recipe Elizabeth Rider

If you haven’t tried golden milk (a.k.a. turmeric tea or turmeric latte), then now is the perfect time to whip up a batch.

This traditional Ayurvedic drink is nourishing and smooth, and it’s quite simple to make. Ayurveda is one of the world’s oldest holistic medical systems; it was developed more than 3,000 years ago in India and is still widely-used today in many parts of the world.

The star ingredient in golden milk is turmeric, which gives it a beautiful yellow color and healing benefits. Curcumin, turmeric’s most significant compound, has medicinal properties and is used to reduce joint pain, arthritis, inflammation, and even treat depression.

Turmeric Benefits:

Anti Inflammatory
Antioxidant
Antidepressant
Antibacterial
Antiviral
Antimicrobial
Pain Relief

There are myriad uses for turmeric including but not limited to treatment for: heartburn, stomach pain, Crohn’s disease and ulcerative colitis, diarrhea, intestinal gas, stomach bloating, loss of appetite, jaundice, liver problems, stomach ulcers, irritable bowel syndrome (IBS), high cholesterol, skin inflammation from radiation treatment, and fatigue. It is also used for headaches, bronchitis, colds, lung infections, fibromyalgia, fever, menstrual problems, itchy skin, recovery after surgery, cancers, Alzheimer’s disease, diabetes, water retention, urinary bladder inflammation, and kidney problems. (1)

Basically, it’s anti-everything bad and a total wellness rockstar.

I was first introduced to golden milk on one of my Sanoviv Retreats—they serve it every day as part of your stay. I’ve since enjoyed it at healthy cafes across the country and recently started making my own at home. It’s simple and really feels like a treat each night, kind of like a night cap but way healthier.

Everyone can benefit from the anti-inflammatory and high-antioxidant activity of golden milk. It’s a wonderful addition to your evening ritual to wind down and enjoy before bedtime. You can drink it any time of day, but I find it to be especially nice before bed. This drink will make you healthy from the inside out while you sleep—it’s a no-brainer.

There are two methods to preparing golden milk:

1. Blend all ingredients then simmer on the stove to cook the turmeric, OR
2. Make turmeric paste and add it to milk and spices as needed.

The most important aspects are that the turmeric is cooked and combined with a small amount of black pepper, as the black pepper increases the absorption of the curcumin.

Use a stainless steel pot or other non-reactive cookware to keep your golden milk pure. Avoid the microwave or nonstick cookware that contains teflon or synthetic fluoropolymers like PTFE.

Also, use clean/organic ingredients whenever possible since the point of this drink is to provide anti-inflammatory benefits and detox the body.

Serving Size

Think of golden milk as a small healing treat, not a starbucks-size drink. 1/4 to 1/2 cup is traditional, and the perfect amount to obtain the healing benefits without overloading your digestion.

Key Golden Milk Ingredients

  • Ground turmeric powder. In the case the ground turmeric powder is actually better than the fresh root as it’s more concentrated.
  • Freshly ground black pepper
  • Homemade nut milk or other dairy-free milk. Whole, raw, fresh cow’s milk was used traditionally, but with current practices of pasteurizing, homogenizing, and adding hormones & antibiotics to dairy milk these days I think it’s best to avoid most of it. If you have access to whole, raw, fresh dairy milk that you trust you can use that too.
  • A small amount of fat—traditionally the fat in the cow’s milk was sufficient, but when using dairy-free milk a little extra healthy fat will help you absorb it better. Almond oil, coconut oil, or organic ghee all work well.

Spices & Aromatics For Flavor & Even More Health Benefits

Add any of the following to your golden milk for extra flavor and health benefits:

  • Ground Cardamom
  • Fresh or Ground Ginger
  • Ground Cinnamon
  • Vanilla (extract or pods)
  • Raw honey (optional)

I encourage you to try golden milk with very little added sweetener as you’ll drink it before bed. A small amount of raw honey or liquid stevia both work great. The sweeteners are not necessarily traditional but they can be used if desired. Add to the pan off the heat if using. You could also put a few dates in your batch of homemade almond milk to sweeten the base.

While I love vanilla in most recipes, I personally usually don’t use it here. The cardamon, ginger and cinnamon already give this treat a wonderful flavor without being too overpowering.

How To Make Golden Milk Paste

Golden Milk Paste

Combine a ratio of 2:1 purified water to turmeric powder in a small sauce pan, then add a sprinkle of freshly ground black pepper. Simmer over low heat until a paste forms. This method is slightly flexible, just watch it on the stove until the water is evaporated and you have a thick paste. It takes about 15 minutes. I often use 3-4 tablespoons of turmeric powder, a few turns of the pepper grinder (1/8 teaspoon), and 1/2 cup purified water.

Golden milk paste can be stored in the refrigerator up to two weeks.

To use, simple heat your milk on the stove. Remove from the heat and add the paste. The measurements don’t have to be exact, but generally 1/4 teaspoon of golden milk turmeric paste to one cup of milk works perfect. Add a dash of your desired spices from the list above and you’ll be set to go.

Here are two recipes to get you started:

Golden Milk Recipe with Coconut Milk

Serves 2

  • 1 cup of organic coconut milk (buy organic full-fat coconut milk in a bpa-free can )
  • 1/2 teaspoon of ground turmeric OR 1/4 teaspoon of golden milk paste (see above)
  • big pinch of freshly ground black pepper if using ground turmeric, omit if using the paste
  • 1 small (1/4 inch) piece of ginger root (peeled and grated)
  • big pinch of ground cardamom
  • 1/4 teaspoon raw honey added off the heat (optional)

Method: Blend all ingredients then warm on the stove. Simmer (do not boil) for 15 minutes if using ground turmeric powder (see notes above). You can blend the ingredients manually by hand or in a high-steed blender for a frothier drink.

Golden Milk Recipe with Almond Milk

Serves 2

This is my personal favorite

  • 1 cup of homemade almond milk
  • 1-2 teaspoons of almond oil
  • 1/2 teaspoon of ground turmeric OR 1/4 teaspoon of golden milk paste (see above)
  • big pinch of freshly ground black pepper if using ground turmeric, omit if using the paste
  • 1 small (1/4 inch) piece of ginger root (peeled and grated)
  • big pinch of ground cardamom
  • 1/4 teaspoon raw honey added off the heat (optional)

Method: Blend all ingredients then warm on the stove. Simmer (do not boil) for 15 minutes if using ground turmeric powder (see notes above). You can blend the ingredients manually by hand or in a high-steed blender for a frothier drink.

How To Make Golden Milk

Making your own golden milk at home is simple and healing. It’s a great way to bring a wellness retreat right into your own home. If you’re ready to take it up a notch and want to escape for 5 days of total wellness, then check out the information for my next Sanoviv Retreat here.

Enjoy!

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Comments

  1. I just made the Golden Milk Paste and its great 🙂
    I already tried to make Golden Milk a few times, but it never tasted like smth I would like to drink regulary.
    I added the spices right to the paste (some Chai Masala I just made) and it worked really well.
    With a dash of honey really delicious!
    Thank you 🙂

    • Hi Nicole! Glad you make it. Sometimes putting the spices right in the paste makes it too strong, so it’s recommended to make the plain paste. Also, the small serving (1/4-1/2 cup) might make it easier to make a quick habit of it–not like tea that you’d sip on for a few hours. Hope that helps!