Golden milk is trending right now, thanks to its wonderful therapeutic and detox value. But how many of us are drinking it daily?
Not many, I bet. It’s not exactly easy to mix up a batch of this ancient remedy every morning!
Until now… ?
Here’s an easy golden milk recipe that has all the benefits of the original—and then some—but takes just a few seconds to whip up!
What Is Golden Milk?
This liquid gold originated with ancient Ayurveda thousands of years ago. Traditionally, it’s made with cow’s milk, oil, spices, and turmeric. There are many variations out there, but they follow the same basic guidelines.
Turmeric is a potent anti-inflammatory that boasts a wide variety of amazing health benefits, including:
- Supporting healthy digestion and liver function
- Protecting the heart and brain
- Supporting the immune system
- Soothing joint discomfort and relieving inflammation
- Supporting the nervous system
- Promoting wound healing and skin health
- Possibly protecting against diabetes and cancer
To Cook or Not to Cook
Traditionally, golden milk is made with cow’s milk, which is what we’re using here (although you can certainly change it out for almond, cashew or coconut milk.) Ayurveda teaches that only boiled milk should be used, as it decreases mucus production and enhances digestive function better than raw milk.
You can choose to follow the ancient technique and boil your golden milk, or you can keep it raw. I’ve included details for both options in the recipe directions below.
Coconut oil is another key player in this recipe. Its healthy saturated fats may help to protect the brain from degenerative diseases like Alzheimer’s, as well as satiate hunger longer and even help you lose weight. And coconut oil’s antimicrobial properties make it the perfect food for maintaining optimal gut flora balance.
Spices to Increase Flavor and Nutrition
Through the centuries, we’ve learned more about the benefits of spices and how to combine them for maximum effect. Case in point: we’re adding black pepper to this recipe because it increases the bioavailability of turmeric, making it even more potent and powerful. We’re also adding ginger for optimized digestion, reduction of inflammation, and to help take the edge off the bitter turmeric taste.
We also add raw honey for enzymes, antibacterial properties, and of course, a lovely taste. Finally, we’re adding delicious cinnamon. It’s high in antioxidants and helps to regulate blood sugar. Even better, the cinnamon gives this golden milk a nice chai flavor for the best taste possible (which will motivate you to have it daily!).
Creating the Turmeric Paste
The key to making this recipe a daily part of your routine is making a big batch of turmeric paste first. This way, you’ll always have on hand the concentrated paste that brings the golden milk to life.
Then, each morning, you’ll just need a little spoonful of the turmeric paste to mix into your daily cup of Joe or herbal tea. This ensures that you quickly and easily get your daily dose of golden milk without all the hassle.
Buyer Beware: Turmeric With Lead
Be sure you are buying pure, organic, high-quality turmeric from trusted sellers like this one or this one. Some less expensive brands can add lead to their spice to increase its weight and keep costs low. Other manufacturers may add lead-laden dyes to give a more gold appearance to their turmeric.
Take Your Pick
You can use either organic coffee beans in your cup of golden milk, or you can use the herbal-based, liver-loving Dandy blend. I tested it both ways and found that the regular coffee hides the turmeric flavor more, while the Dandy Blend helps to showcase it. Although both are delicious, it just depends on your preference.
Turmeric Paste Recipe
As I mentioned earlier, you will need to make the turmeric paste first to have on hand for your quick daily dose.
- 1/2 cup organic turmeric (where to buy)
- 1 1/2 tsp organic black pepper
- 1T cinnamon
- 1 T ginger powder
- ½ cup coconut oil (where to buy)
- 1 3/4 cups filtered water
- 6 T raw honey (where to buy)
- Combine all the ingredients for the turmeric paste in a saucepan—except for the raw honey—and heat over medium heat, whisking frequently. Once the mixture begins to boil, whisk constantly and let it boil for 10 minutes. Boiling it is crucial to getting a smooth end result and reducing the bitter flavor of the turmeric.
- Remove the saucepan from the heat, and allow it to cool for about 10-15 minutes, until it’s cool enough to touch. The mixture may have separated a little, but that’s OK. Add the raw honey, and whisk vigorously to combine. The honey helps to emulsify the mixture, and gives the paste a lovely taste.
- Store your turmeric paste in a glass jar. The mixture should last for several months in the fridge.
A little dab will do ya!
Easy Golden Milk Recipe
- 1–2 tsps turmeric paste
- ½ cup grass-fed, raw milk
- ½ cup double-strength coffee or Dandy Blend
- Start by making your coffee or Dandy Blend, but make it twice as strong as usual.
- Add your hot coffee or Dandy Blend to a mug and add in 1 tsp. of the turmeric paste. Mix well until the paste dissolves fully into liquid.
- Next, gently heat your milk. Froth it in a blender, or use a milk frother.
- Pour your bubbly milk onto your coffee mixture. Top with a dash of cinnamon or coconut sugar.
If you’re not a latte person, follow steps 1 and 2, then add your cream/milk if desired.
Other Turmeric Paste Uses
Looking for more ways to enjoy your turmeric paste?
Turmeric paste also tastes great in…
- yogurt (1 tsp per cup),
- in smoothies (like this Pumpkin Pie one)
- or on top of sweet potatoes or butternut squash (yum!)
You can even apply the paste to your face as a mask for gorgeous skin!
How About You?
How do you like to consume turmeric? Have you ever tried Golden Milk? Share with us in the comments below.