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Anti-Inflammatory Turmeric Tea Recipe (a.k.a. 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.

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
  • 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)

Key Golden Milk Ingredients

  • Ground turmeric powder. In this 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 for a little sweetness)

Basically, Golden Milk is 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 nightcap 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 for 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.

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 saucepan, 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 for 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 perfectly. Add a dash of your desired spices from the list above and you’ll be set to go.

HOW TO MAKE GOLDEN MILK

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-speed 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-speed blender for a frothier drink.

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.

Anti-Inflammatory Turmeric Tea Recipe (How To Make Golden Milk)
 
Prep time:
Cook time:
Total time:
 
Author:
Yield: ¼ - ½ cup
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)

    Golden Milk Recipe with Coconut Milk:
  • 1 cup of organic coconut milk (buy organic full-fat coconut milk in a bpa-free can )
  • ½ teaspoon of ground turmeric OR ¼ 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
  • ¼ teaspoon raw honey added off the heat (optional)

    Golden Milk Recipe with Almond Milk:
  • 1 cup of homemade almond milk
  • 1-2 teaspoons of almond oil
  • ½ teaspoon of ground turmeric OR ¼ 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
  • ¼ teaspoon raw honey added off the heat (optional)
Instructions


  1. How to Make Golden Milk Paste:
  2. Combine a ratio of 2:1 purified water to turmeric powder in a small saucepan, then add a sprinkle of freshly ground black pepper.
  3. 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.
  4. It takes about 15 minutes.
  5. I often use 3-4 tablespoons of turmeric powder, a few turns of the pepper grinder (1/8 teaspoon), and ½ cup purified water.
  6. Golden milk paste can be stored in the refrigerator up to two weeks.
  7. To use, simply heat your milk on the stove. Remove from the heat and add the paste. The measurements don’t have to be exact, but generally ¼ 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.

    Golden Milk Recipe with Coconut Milk of Almond Milk:
  8. Blend all ingredients then warm on the stove.
  9. Simmer (do not boil) for 15 minutes if using ground turmeric powder (see notes above).
  10. You can blend the ingredients manually by hand or in a high-steed blender for a frothier drink.
Notes
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.

 

Happy Sipping,

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Add A Comment

  1. Nicole

    January 2nd, 2017 at 8:51 am

    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 🙂

  2. Elizabeth Rider

    January 2nd, 2017 at 9:56 am

    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!

  3. Anne Jackson

    February 7th, 2017 at 2:34 pm

    From everything else I’ve read about golden paste, it requires more than 1/8 teaspoon of black pepper to help with absorption. The original recipe from the veterinarian calls for 1 full tablespoon (using your measurements of 3-4 T turmeric + 1/2 c water). Your thoughts?

  4. Connie Gilbert

    January 3rd, 2019 at 11:01 am

    My sister has Rheumatoid Arthritis and I am going to send this to her! Thank you,Elizabeth for sharing it with us! And I hope it works for Osteo-Arthritis, as well,which is what I have! Thank you once again and I will continue to check out all of the recipes and tips on this web-site! All the best to you,Elizabeth,for the New Year 2019!

  5. Elizabeth Rider

    January 4th, 2019 at 11:28 pm

    Thanks for being here, Connie! So glad to have you in this online community. ~E

  6. Margot fretz

    February 6th, 2019 at 10:03 pm

    I so enjoy your golden milk tea I drink it every day and have noticed improvements in my body. How often can I drink it a day

  7. Elizabeth Rider

    February 7th, 2019 at 4:56 pm

    Margot, that’s so nice to hear! Glad to know you feel improvements. Wishing you well. ~E

  8. Mini

    February 7th, 2019 at 8:47 am

    Hi, when can u blend the ingredients in a blender?
    After u boil it?

  9. Elizabeth Rider

    February 7th, 2019 at 4:55 pm

    Mini, any time is fine, but I would caution against blending boiling (or very hot water) as hot liquid expands and can explode the lid off your blender. Whisk, or cool it to blend. ~E

  10. Shelly

    February 17th, 2019 at 5:03 pm

    In all the recipes it states to use the actual ginger root but at the bottom it says you can use the powder but doesn’t state how much. Can you give me that measurement please? Or should we not be using the powder for the full effect?

  11. Elizabeth Rider

    February 19th, 2019 at 2:10 pm

    Hi Shelly, Fresh ginger is best because it will have more enzymes and active ingredients, but if you only have ground ginger you can use 1/4 teaspoon per serving. Ground ginger has some benefits, but again fresh is always best. ~E

  12. Sally Summers

    February 24th, 2019 at 10:52 pm

    Can I use milk that is dairy free

  13. Patina Samuel

    April 3rd, 2019 at 11:57 pm

    Thank you thank you so much!My mother has water on the knee. She doesn’t fair well with rx drugs, they wanted her to take prednisone, a steroid for the inflammation. She was very worried about the side effects. I made this golden milk. She drank. She took a nap and literally her grapefruit size knee went almost down to normal! The smell, the comfort, the taste, the medicinal results ….OUTSTANDING!

  14. Elizabeth Rider

    April 5th, 2019 at 3:30 pm

    Patina, this is great to hear! Thanks for sharing. Wishing you and your mom well. ~E

  15. Anthoney

    April 8th, 2019 at 1:16 am

    Hi Elizabeth,

    Thank you for sharing. Any advice on storing once the milk has cooled down? Shelf life?

  16. Denise Speight

    April 25th, 2019 at 9:37 am

    Sounds perfect for me. My son recommended me to try this

  17. Angie

    May 5th, 2019 at 4:00 pm

    I am new to Turmeric period and want to try making golden milk . A friend who has an organic farm and raises turmeric plus ginger etc .brought some fresh ground turmeric to me because I have arthritis in my fingers wrist etc. I need all the help I can get!!! Looking forward to your book etc.

  18. Joshua Howard

    August 29th, 2019 at 4:05 pm

    Hi! This natural home-made product is definitely better than the ones full of chemical. Thanks for sharing this tea recipe!

  19. KimParker

    September 2nd, 2019 at 2:57 am

    I have RA and OA I drink golden milk every morning and every night it helps with pain and inflammation, only thing I add is tumeric and black crushed pepper

  20. Dani

    September 19th, 2019 at 1:33 pm

    Why viewers still use to read news papers when in this technological world
    all is accessible on web?

  21. Judith

    October 1st, 2019 at 10:48 am

    I have just purchased some ground turmeric so that I can make golden milk.
    I noticed that on the back of the packet it says that it is in hear treated turmeric, is this still OK to use?

  22. Clara

    October 3rd, 2019 at 9:14 pm

    I just made this and drank it without heating it.
    Is it ok? Must I boil it always before consuming?
    it sure does taste awesome! The smell of the tumeric puts me off but with this tea. I’ll be having more golden milk every evening

  23. Kristen

    October 6th, 2019 at 10:46 pm

    I tried it with water is that okay

  24. Elizabeth Rider

    October 18th, 2019 at 4:59 pm

    Hi Kristen, yes, that is totally fine! ~E

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