Golden Milk

Golden Milk is the hipster drink of the decade. Also called golden latte or turmeric latte, it is turmeric that gives golden milk it's lovely hue. But even more specifically, it is the curcuminoids in turmeric that are bright yellow. Curcumin acts as a powerful antioxidant, anti-inflammatory and possible anticancer agent. 

For more ways to add turmeric to your life, check out my article, 7 Ways to add Turmeric to your Life.

To make golden milk, you can either purchase a ready-to-go mix - I especially like Gaia's Golden Milk, which contains another herb, Ashwagandha, an adaptogen that helps the body deal with stress and also has anti-inflammatory properties.

If you use the powder mix, simply heat up some coconut milk or almond milk. Mix a teaspoon of the powder into your milk of choice. If you like a frothy top to your milk, you can either use a stand up steamer, the steam setting on your espresso machine, or a simple frother (doesn't heat the milk but does a great job frothing it up hot or cold). You may choose to add a little sweetener - usually the mixes are sweet enough as is.

If you want to do it yourself you will find literally hundreds of recipes online - just search it. Get creative. Generally, you can prepare it with fresh or ground ginger and turmeric root, ground cinnamon or cinnamon stick, a few peppercorns, optional vanilla bean, and honey or agave nectar. Note: Adding black pepper to turmeric or turmeric-spiced food and drink enhances it's bioavailability and benefits.

Here's my basic go-to recipe:

  • 2 cups unsweetened milk of choice ( I like coconut)
  • 1 tablespoon honey or agave
  • 1 tablespoon coconut oil
  • 1 teaspoon ground turmeric
  • 1 teaspoon ground cinnamon
  • Dash of black pepper

Heat all of the ingredients in a small saucepan over medium-high. Bring to a simmer and turn heat down to low so it doesn't continue to boil.

Simmer and stir until all of the ingredients have come together in a smooth consistency. Serve warm and enjoy!

I love this as a nighttime treat about an hour before bed.

Note: If you prefer to use the fresh roots and such - slice up a few tablespoons each of turmeric and ginger root, use a few peppercorns and one cinnamon stick and prepare as above but simmer for about 20 minutes and then strain out the milk. It may not have as deep a color. You can also blend all the ingredients together in milk of choice, strain, and then heat up and add your sweetener.



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