Turmeric milk is a traditional Indian beverage that is commonly referred to as “Golden Milk” because of its many healing properties. It’s very soothing, helps with sleep, is anti-inflammatory, decreases muscle and joint pain and will help your body to gently detox.

It is well known that turmeric taken on its own is poorly absorbed, therefore we use additional ingredients to enhance its absorption, as well as the taste. These are fats such as coconut oil, ghee or butter as well as black pepper and other spices.

Here are my favourite, traditional golden milk recipes!

Golden Milk Recipe #1

Serving: 1 medium glass
1/2 cup organic turmeric powder
1 tbsp coconut oil
1/2 tsp cinnamon
1/8 tsp cloves
1/2 tsp ginger
1/8 tsp Pepper
1 glass coconut milk
Raw honey to taste

Make the turmeric paste first

Mix ½ cup of organic turmeric powder to 1 cup of water and bring to a low simmer. Keep an eye on it as it can boil over quickly. Add a tablespoon of coconut oil, ghee or butter (choose one). Stir for 8-10 minutes and add extra water as required.

I added quite a bit of water to keep it soft. The final consistency should be a soft paste – see my photo below as a guide. Store the paste in a glass container in the fridge for 2-3 weeks.

golden milk recipes - paste

Make Golden Milk

To make one glass of golden milk, put one teaspoon of the paste into a saucepan with a level teaspoon of cinnamon powder, 1/2 teaspoon of powdered ginger, 1/4 teaspoon of powdered cloves, and 1/8 teaspoon of freshly cracked black pepper. Mix well. Sometimes I also add cardamom and/or all spice but you can make your own blends, of course!

Pour in 1 glass of milk of your choice (coconut milk is great but other nut milks are also fine) and bring to low simmer. I usually use 50% of coconut milk and 50% water for a lighter consistency and a better taste. Continue to stir continuously for a few minutes. Cool down a bit and then dissolve in a teaspoon (or to taste) of raw honey to sweeten.

I find this drink is very soothing and calming when taken at night an hour or so before sleep. It helps to have a more relaxing sleep and soothes any muscle or joint pain.

golden milk recipes

Golden Milk Recipe #2

Serving: 1 cup
2 cups of full fat organic coconut milk
1 tsp turmeric
1 tsp ginger
1 tsp black pepper
Raw honey or stevia to sweeten
Cinnamon

Mix all ingredients in a saucepan, except honey, and whisk to combine. Heat over medium heat until it starts to bubble, then turn heat down to low and simmer for about 5 minutes so the flavours combine. Cool down a bit then add honey and stir, top with cinnamon.

golden milk recipes - naturimedica

Golden milk works well when having on a regular basis such as 2-4 times per week.

Please note that if you have severe gut and liver issues/ symptoms, start slowly. Try 1/3 of a glass/ cup first and see how you feel. Increase if you there is no discomfort.

Please share your favourite golden milk recipes in comments below. I’d love to find out your methods and tips!

Best of Health

Joanna - signature-segoe-line


Joanna Sochan
Wholistic Health and Lifestyle Therapist
Natural and Lifestyle Solutions for Abundant Health

Additional resources

Joanna Sochan is a Natural Therapist and founder of Naturimedica Wholistic Wellcare. She has a passion for helping clients transform their lives by becoming healthy and well naturally. Joanna has 12+ years experience in clinical practice and has special interest in solving complex cases, gut health, food sensitivities, hormone imbalances, autoimmune disorders and weight loss. She helps clients individually (mostly online) Australia-wide and also offers online therapeutic programs, eCourses and self-help eBooks. View full bio.

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