Golden Milk

Updated: Mar 22, 2019

This is one of my favourite drinks on a cold winter day. It's warming, soothing, and its bright colour brings some happiness to my day! What gives this decadent drink it's bright colour you ask? It's turmeric!

I'm sure by now you have heard something about turmeric. It has gained quite a bit of popularity here in the Western hemisphere over recent years, though it's been an integral part of South Asian cuisine for much, much longer. Why the sudden popularity on this side of the world? Well, there's been a lot more research in recent years showing the benefits of turmeric (1,2). From brain health, to heart health, to pain management, its anti-inflammatory and anti-oxidant properties make turmeric quite a useful root.

What is also important to note is that the ingredients in this Golden Milk recipe not only add to taste but also have an important functional role or their own health benefits as well! We've already talked about turmeric and some of its health benefits but did you know that curcumin (the active constituent in turmeric that gives it its beautiful colour) is fat soluble? That means that in order to best absorb it, it's best to consume it with fat. That's where the milk comes in! Add in some black pepper and the absorption of turmeric increases even more. I also like adding warming spices at this time of year that help with digestion like ginger, nutmeg, and cinnamon. The vanilla and maple syrup add a little sweetness to make for a deliciously healing winter beverage.

Golden Milk Recipe

Prep time: 10 minutes


2 cups milk of choice (I used coconut)

3/4 tsp ground turmeric powder

1/2 inch of sliced ginger root

1 cinnamon stick

1/4 tsp black pepper

1/4 tsp nutmeg

1 tsp of vanilla extract

Maple syrup or honey to taste


  1. Warm milk in pan over medium heat

  2. Add all other ingredients

  3. Simmer for 5 minutes while stirring occasionally

  4. Strain and enjoy!


  1. Daily, James W., et al. “Efficacy of Turmeric Extracts and Curcumin for Alleviating the Symptoms of Joint Arthritis: A Systematic Review and Meta-Analysis of Randomized Clinical Trials.” Journal of Medicinal Food, vol. 19, no. 8, 2016, pp. 717–729., doi:10.1089/jmf.2016.3705.

  2. Qin, Si, et al. “Efficacy and Safety of Turmeric and Curcumin in Lowering Blood Lipid Levels in Patients with Cardiovascular Risk Factors: a Meta-Analysis of Randomized Controlled Trials.” Nutrition Journal, vol. 16, no. 1, 2017, doi:10.1186/s12937-017-0293-y.

#turmeric #curcumin #goldenmilk #winter #health #inflammation #recipe

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