Golden milk comes from the Ayurvedic healing tradition.  There are variations of the recipe, but it consists mainly of turmeric, some form of milk, a beneficial oil, and perhaps a small amount of a sweetener. Golden MilkTurmeric, with its active ingredient curcumin, provides tremendously healthy effects to a number of our organs and bodily systems.  Some of its powerful benefits include:

  • Anti-oxidant
  • Anti-inflammatory
  • Anti-cancer
  • Protecting the liver and aiding in detoxification
  • Assisting with cholesterol and triglycerides
  • Boosting brain-power and memory
  • Aiding the immune system
  • Killing germs
  • Decreasing pain
  • Aiding digestion
  • Regulating metabolism and weight management
  • Lowering high blood pressure
  • Improving skin conditions

Turmeric is not well absorbed by the GI tract, but taking turmeric with a small amount of Black Pepper helps the body to absorb much higher amounts (2,000% more!) of this amazing nutrient, greatly enhancing the bioavailability and therefore the medicinal value of the turmeric.

Coconut oil is another amazing food with a myriad of benefits.  It is a great source of medium-chain triglycerides (MCTs) which are a good source of energy and very good for the brain.  It increases energy expenditure and lowers hunger, helpful for those trying to lose weight.  It can help with cholesterol and triglyceride levels in the blood, and it even kills germs.

One way to make golden milk would be to simply combine 1 cup of milk (it could be almond, hemp, coconut, etc), 1 tbsp turmeric, ¼ tsp black pepper, 1 tbsp coconut oil, and ½ tsp honey in a saucepan over low heat.  It would be best to start with the turmeric and a small amount of milk or water to first make a paste, then slowly add more milk and the rest of the ingredients, otherwise it will prove difficult to stir.

The better way is probably to make a supply of turmeric paste, then add it to the milk and oil once or twice per day.

Turmeric Paste:

  • 1/4 cup of turmeric powder
  • 1/2 teaspoon of ground pepper
  • 1/2 cup of water

Combine the ingredients in a small saucepan and mix well.  Stir constantly over medium-high heat until ingredients are a well-mixed paste; it won’t take long.  Store the paste in a glass container in the refrigerator.  It should last 2-3 weeks.

Now each time for your golden milk, simply combine:

  • 1 tbsp of your turmeric paste
  • 1 cup of your preferred type of milk
  • 1 tbsp of coconut oil
  • raw organic honey or maple syrup to taste (preferably 1 tsp or less)

Stir together over low heat


–It is recommended to enjoy golden milk 1-2 times per day.  If once per day only, it is nice to drink it a little while before bed.