This Golden Milk Recipe Is Your New Healing Elixir

Renew your body, mind and spirit.

golden milk

Turmeric is just about everywhere. This magical spice can transform any dish, offer up serious anti-inflammatory and antioxidant benefits, and boost the immune system. Turmeric’s starring role, however, may just be as the vibrant ingredient in golden milk: a turmeric-based elixir to help renew mind, body, and spirit. 

Golden Milk and Turmeric Health Benefits

Golden milk is a combination of milk (cow or nondairy milk), turmeric, a sweetener, such as honey or maple syrup, coconut oil, and black pepper, along with other flavorful ingredients like the warming spices cinnamon and nutmeg. Turmeric’s golden hue is how the drink gets its namesake color and the majority of its associated healing and elixir status benefits.

Turmeric has been used for centuries in both traditional Chinese medicine as well as India’s Ayurvedic medical system. Historically, turmeric has been used for the treatment of liver disease, skin problems, respiratory and gastrointestinal ailments, sprained muscles, joint pains and arthritis, inflammation, and wound healing.

The majority of turmeric’s potent healing power is due to a powerful compound known as curcumin, a bioactive chemical with anti-inflammatory and antioxidant properties. Research is showing that turmeric and curcumin may have the abilities to:

Turmeric is also a source of numerous vitamins and minerals including manganese, iron, potassium, magnesium, phosphorus, zinc, copper, calcium, B vitamins, and vitamin C, E, and K.

Organic or Conventional Turmeric?

Look for certified organic turmeric powder in a glass bottle or certified organic knobs of fresh turmeric root. Organic turmeric has been grown in certified organic soil without the use of certain synthetic pesticides and herbicides, making it a better choice than conventionally-grown turmeric.

Organic fruits, vegetables, herbs, and roots often contain a higher amount of beneficial nutrients and antioxidants. A 2014 meta-analysis published in the British Journal of Nutrition, which included data from more than 300 studies, found that organic crops have considerably higher concentrations of antioxidants and other beneficial compounds–about 50 percent more, compared to conventional crops. This means organic turmeric may provide more potent curcumin and antioxidant benefits, compared to conventional turmeric. But the benefits of turmeric–even if grown conventionally–outweigh the risks of pesticide exposure. So if you can only find conventional turmeric, give it a go for this delicious and nutritious golden milk recipe.

If you choose powdered turmeric, look for options without any additives or fillers. The ingredient list should simply read: ground turmeric. Our favorite ground turmeric brands include:

How to Add Turmeric to Your Diet

Turmeric has a pleasant earthy and mild taste that can boost and transform any dish. It works well with vegetables, meat, and even in breakfast and desserts–just remember that the slight hint of turmeric will naturally color any dish yellow. Here are a few ways to get your turmeric fix:

turmeric golden milk recipe
Credit: Image by Kate Gavlick

As you can see, turmeric is a healthy and versatile ingredient in the kitchen. And this golden milk recipe is the perfect place to start. We hope you enjoy this Golden Milk recipe! As a small favor, if you need to buy some of the spices for this recipe, we ask that you use the affiliate links provided above to help support our site and reduce the number of ads. We are an independent publisher.

For your convenience, here are affiliate links to turmeric brands we recommend: Spice Hunter, Simply Organic, Healthworks, Frontier Natural.

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  1. Mix all of the ingredients in a small saucepan over medium-high heat. Bring to a boil and reduce heat to a simmer.
  2. Cook at a simmer for about five minutes or until all the ingredients have come together and reveal a smooth consistency and golden-yellow color.
  3. Pour into a mug and garnish with cinnamon. Enjoy!

Kate Gavlick is a nutritionist with a masters degree in nutrition. Hailing from Portland Oregon, and has a passion... More about Kate Gavlick