How to Make Golden Milk

I’ll admit that golden milk isn’t my drink of choice when it comes to flavour as I’m not the biggest fan of turmeric (outside of a curry). But this antioxidant powerhouse of a drink provides a range of fantastic health benefits for its anti-inflammatory properties. I suggest that if you’re using powdered turmeric, that you make sure you are using a fresh, organic brand which will have higher levels of the active phytonutrient curcumin.

It might seem a bit gross adding a bit of pepper like I have here, but the addition of the piperine (the active phytochemical in the black pepper) by freshly grinding some pepper into your drink, will boost the bioavailability of the curcumin by up to 2000%.

I’ve also added cinnamon and a fine dusting of nutmeg for added flavour (I think these make the golden milk more tasty) and provide added anti-inflammatory benefits, but if you don’t like cinnamon or nutmeg, you can leave these out.

Here’s how I make mine:

Ingredients:

Directions:

  1. Place your turmeric juice or powdered turmeric into a saucepan with the plant milk and gently simmer for around 10 minutes.
  2. Before serving, sprinkle on some freshly ground pepper and stir in the sweetener. Then strain it into a glass or mug and drink whilst warm. Grate nutmeg on top.

If you want to find out about the effectiveness of curcumin, I encourage you to read the resources referenced below. Enjoy!

Resources

  1. Prasad, S., Tyagi, A. and Aggarwal, B. (2014). Recent Developments in Delivery, Bioavailability, Absorption and Metabolism of Curcumin: the Golden Pigment from Golden Spice. Cancer Research and Treatment, 46(1), pp.2-18. Available at https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3918523/ [Accessed 21 May 2018].
  2. Whfoods.com. (2018). Turmeric. [online] Available at: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=78 [Accessed 21 May 2018].

27 thoughts on “How to Make Golden Milk

    1. Our Little Organic Life Post author

      Ha, yeah, its not something I’ve ever liked. I think it originates in traditional ayurvedic Indian medicine. Its traditionally just made with turmeric, but I think the cinnamon and nutmeg addition make it much tastier and it is so healthy its worth the hassle. If you know of anyone who experiences any sort of chronic aches and pains, this is a great drink to try to reduce or ideally even eliminate NSAID painkillers. It works in the same way as ibuprofen in the body, but without the damage to the gut lining that NSAIDs can cause.

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    1. Our Little Organic Life Post author

      I agree, its not the most appealing sounding drink in the world, but I hope you give it a try and will agree that the addition of the cinnamon and nutmeg makes it tastier, like a comforting pre-bedtime drink.

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    1. Our Little Organic Life Post author

      Yes, interesting is the word. Traditionally (in Indian ayurvedic medicine) golden milk is just milk and turmeric, but that’s pretty hardcore which is why I’ve added the more delicious (but also anti-inflammatory) spices of cinnamon and nutmeg. A bit of raw honey or coconut nectar sweetens it up a bit too, making it a lovely pre-bedtime drink.

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  1. Alison Rost

    This is my first time hearing about golden milk. Turmeric is really huge these days and there’s no denying on how awesome it is when it comes to improving our health. I think one’s a must try!

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    Reply
    1. Our Little Organic Life Post author

      It definitely is. I think if you’re using it for therapeutic purposes (like here) rather than for flavouring alone (like curry) then quality is key. Organic turmeric will have more of the active phytonutrients in it, so its best to get a good organic one to do the recipe if you’re not using fresh. Give it a try!

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    1. Our Little Organic Life Post author

      Fantastic! I will say that most GMP (Good Manufacturing Practices) supplements will be tested so you know exactly how much active curcumin dosage you’re getting with your turmeric supplement. (The Pukka brand capsules are excellent and you can get them through natural dispensary.com) If you’re using turmeric therapeutically like you are and its working for you, then you might be best off sticking to your supplement, or making the golden milk in addition to your supplement. But if you do give this a try instead of the supplements, make sure you get a really good quality organic turmeric powder. The ones in the supermarkets sit around in storage facilities and on the shelves and goodness only knows how old they are and how active/effective the product still is.

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