This delicious drink is one of my favourite ways to stay warm and healthy through the colder months, so I thought I’d share how to make golden milk so you can do the same! Golden milk is an excellent alternative to tea and coffee, especially in the colder months when you want something soothing, warming and comforting. It’s made from non-dairy milk blended with spices like turmeric, ginger and black pepper. I also add cinnamon and maple syrup for a subtly sweet, spicy, healthy drink. I find all 4 spices are key for the best flavour and health benefits. I love the punch of turmeric, sweetness of the ginger and cinnamon and spicy kick of black pepper.
How to Make Golden Milk
So, how to make golden milk? Well, there really isn’t much to it. To make golden milk, simply blend your spices and sweetened with your favourite non-dairy milk, gently heat, pour into your favourite mug and enjoy!
It can be enjoyed sweetened or unsweetened and the spices can be adjusted to your taste preference. My favourite way to enjoy it is warmed and sweetened. I like to let it blend until it’s nice and frothy and then warm it slowly on the stove top.
I always add turmeric, ginger, cinnamon and black pepper. The black pepper is key to help increase absorption of the curcurmin, which is a compound found in turmeric. Curcurmin is a polyphenol with potent antioxidant and anti-inflammatory properties. You can also add a splash of pure vanilla for flavour or some coconut oil blended into to help increase absorption.
I also sometimes simmer it with a chai tea bag for a chai tea golden milk!
The Health Benefits of Golden Milk
The star ingredient of golden milk is turmeric. Turmeric has been used medicinally for over 4,000 years and is excellent for arthritis, skin health, heart health, digestion, immune system, and even cancer.
Turmeric contains a compound called curcurmin which is responsible for its incredible health benefits. Curcumin is one of the most potent natural anti-inflammatories and since many chronic diseases have inflammation at their root, turmeric can be beneficial to help treat and prevent a wide range of health issues. Turmeric may help prevent the buildup of plaque in the arteries that can lead to heart attack or stroke and studies are also showing curcumins antioxidant and anti-inflammatory properties may inhibit tumour cell growth and suppress enzymes that activate carcinogens.
Ginger adds it’s own range of benefit such as relief from symptoms of arthritis, digestive issues, immune health and more. Black pepper contains a number of essential nutrients as well, including manganese, iron and vitamin K.
Key Benefits of Golden Milk
- improved immunity
- soothe a sore throat and cough naturally
- treat indigestion
- reduce inflammation in the body
- detoxify the liver
- blood purification
- prevent chronic disease
- contains potent antioxidants
Fresh Turmeric Root or Turmeric Powder?
I almost always use turmeric powder, it may not be quite as potent as fresh turmeric root but it’s more practical. I’ve only made golden milk once with fresh turmeric root when I found some in my local grocery store. If you’re using fresh turmeric, peel and grate an approximately 1 inch piece. If you’re using fresh turmeric or ginger, you may want to strain the milk before drinking to remove any small pieces.
What kind of sweetener to use?
You can drink golden milk unsweetened but I prefer it sweet. I usually use 1-2 teaspoons of pure maple syrup or a few drops of organic stevia to sweeten my golden milk. Other recommend sweeteners are raw honey, agave syrup, organic stevia or blackstrap molasses.
What kind of milk to use?
You can make golden milk with any non-dairy milk. Homemade nut and seed milks are the best option but store-bought works fine too. I’ve made it with homemade hemp milk, homemade oat milk, homemade almond and cashew milk, as well as store-bought almond milk and canned coconut milk. If you’re using canned coconut milk, you may want to use equal parts coconut milk and water as it will be very thick and quite high in fat if you use all coconut milk.
Golden Paste for Golden Milk
Golden milk can also be prepared with a turmeric-based paste made with black pepper and coconut oil. I’ve never made golden paste but if you find yourself drinking golden milk often, it may be helpful to make a batch of paste. Taking turmeric daily in this paste is designed to improve absorption and an easy way to benefits from turmerics incredible healing properties. You can also just take 1 tsp of the paste without even making milk but I just really love warm golden milk as a healing, detoxifying and comforting drink during the colder months. To find out how to make golden milk paste, instead of with the recipe below, click here.
- 1.5 cup non-dairy milk of choice, try coconut or almond milk
- 1 tsp turmeric powder (or 1 inch piece fresh turmeric root, peeled and grated)
- 1 tsp cinnamon
- ¼ tsp ground ginger (or ½ inch piece fresh ginger root, peeled and grated)
- pinch of freshly-ground peppercorns
- sweetener to taste, try 1 tsp of maple syrup, raw honey, agave or some organic stevia drops
- optional: 1 tsp coconut oil
- Blend all ingredients until smooth and frothy.
- Gently simmer in a small pot for 5-10 minutes.
- If using fresh turmeric and ginger, strain before drinking.
To make a golden milk chai tea latte, brew a mug of chai tea then top with blended golden milk. Alternatively, you can add a chai tea bag and some extra water to the golden milk as it heats.