If you follow healthy food recipes on Pinterest or Instagram, there’s a very good chance you’ve come across a Golden Milk recipe at some time or another. It’s a popular (and super healthy) drink for sure, but since it also tastes so delicious and can be customized with different spices, I couldn’t resist sharing my own easy, clean version of it with you!
This recipe takes all of five minutes to throw together on the stove and is easily doubled or tripled for larger groups. It’s now a staple around our home during the winter months, but not just because of it’s creamy and comforting deliciousness — turmeric, the spice that gives “golden milk” it’s beautiful color, packs quite a nutritional punch!
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So what is Turmeric?
Turmeric is a root from the same family as ginger, and is most commonly used in Indian cooking as a way to give flavor and color to many dishes like Tandoori Chicken and Curry.
Beyond its distinct hue and earthy taste, turmeric a nutritional powerhouse and was used in ancient times as a remedy for many ailments, long before modern medicine was able to research and document its many benefits.
Health Benefits of Turmeric
Anti-Inflammatory: Turmeric contains high levels of manganese, a mineral that’s proven to help reduce inflammation in the body. Reducing inflammation may help prevent chronic disease in the body, so it’s worth adding this spice to your cabinet.
Antioxidant-Rich: Most of us are aware of the dangers of free-radicals, as they damage DNA and cells in our bodies. Unfortunately, it’s often hard to avoid them as they are prevalent in our modern environment. The best way to fight these free radicals is through the ingestion of antioxidants like Vitamin C or Turmeric, which has been shown to fight free radicals in the body.
How to Make Golden Milk
The great thing about this recipe is that you probably have all of the ingredients and supplies on hand to make it already. Start by heating a few glasses of your favorite dairy-free milk (we love cashew milk for its creaminess, but coconut milk is a great choice as well).
Next, whisk in the ingredients. A blender works great as well if you like your golden tea extra frothy.
That’s it! Pour into mugs, top with extra black pepper, hemp seeds or a cinnamon stick, and enjoy.
Easy Golden Milk
Ingredients
- 2 cups cashew milk or non-dairy milk of choice
- ½ tsp turmeric
- ½ tsp cinnamon
- ½ tsp ginger
- 1 tbsp maple syrup
- 1 tsp vanilla
- 1 pinch black pepper to taste
Instructions
- In a medium-sized pan, gently heat the milk over medium heat. Do not boil.
- Once the milk has been warmed, quickly whisk in the other ingredients.
- Pour the golden milk into two mugs, top with additional black pepper, hemp hearts, or cinnamon sticks, and enjoy!
Notes
- You can use any plant-based milk for this recipe, such as almond milk, oat milk, or coconut milk. The higher the fat, the creamier and more nutritious your golden milk will be.
- Since turmeric is fat-soluble, you can also try adding a couple teaspoons of coconut oil to improve absorption of anti-inflammatory compounds in turmeric. We’ve omitted the oil to provide a good oil-free option for our readers.
- Black pepper enhances absorption of healthy compounds in turmeric, so combining them ensures you maximize the anti-inflammatory, antioxidant and disease-fighting qualities of this drink. But if you don’t like black pepper, you don’t need to add it.
- We like using maple syrup as a sweetener for our golden milk for better flavor, but you can experiment with other sweeteners or use none at all.
- Experiment with other spice combinations to taste. The only essential ingredients for Golden Milk are the milk and the turmeric, so customize to your own taste.
- Golden Milk nutrition information is an estimate calculated by the Spoonacular food database.
Nutrition
I grew up in Colorado under the influence of three generations of knowledgeable women who knew their way around the garden. I graduated from Colorado State University with a bachelor of science in biology and a minor in English. A year before graduation, my life was upended by an unexpected diagnosis of Type 1 Diabetes.
Facing the reality of living with an incurable autoimmune disease I left to reflect hard on my lifestyle. While this type of diabetes cannot be cured or treated with diet, I was certain that focusing on my health and fueling my body with clean food would help better manage the condition. As a lifelong animal lover, it wasn’t difficult for me to transition fully to a vegan diet.
When I'm not constructing articles for clients, you can find me wrist-deep in dirt in my vegetable garden, hiking with my dogs, or back in front of the computer creating imaginative worlds in my quest to become a published fiction writer.
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Hello Just wanted to add, In addition to your suggested ingredients, It is important/essential to use coconut oil.