Golden Milk!! Life-Changing Drink?


Hey there,

So what’s all the hype about Golden Milk?  What is it anyway and how do I make it?  It is a powerful potent warm, soothing bedtime drink that helps to heal your body while you are sleeping.

Interestingly, although Golden Milk has been regaining popularity recently, it has been around since ancient times.  

The main ingredient in Golden Milk is turmeric which contains curcumin.  This ancient spice, used daily by many Asian cultures, has numerous benefits.  The golden milk is meant to be consumed as a warm bedtime drink and has relaxing, anti-inflammatory, and immune boosting properties.  

Other benefits of curcumin include regulation of high blood pressure, increase in metabolism and fat-burning, liver detoxification, pain relief for arthritis, and even anti-carcinogenic.  

The Golden Milk is usually blended with black pepper which increases the absorption of the active ingredients in the turmeric as well as increases metabolism.  Cinnamon helps with blood sugar regulation, ginger is great for digestive soothing, and honey is added forsweetness as well as being a powerful anti fungal and antibacterial agent.  

There are MANY ways to make Golden Milk.  Some make a paste that can be stored in the fridge while others like to blend the spices fresh every single time.  I’m including a couple of variations.  

Try them out and let me know how they taste…and more importantly…how you feel!!


Golden Milk Paste (Turmeric Paste)

1/4 cup turmeric powder

1/2 teaspoon black pepper

1/2 cup water

Heat the mixture over low heat until a thick paste forms.  Cool and store in a jar in the refrigerator.  When ready to make the Golden Milk,


1 cup coconut milk (can also use almond or hemp milk)

1 teaspoon coconut oil

1/2 teaspoon minced ginger

1/2 teaspoon cinnamon

1/4 -1/2 teaspoon turmeric paste

1 teaspoon honey (or to taste)

Heat all together and enjoy warm. If you don’t want chunks of ginger in your drink (I do :-)), you can strain it out.


Golden Milk (on the fly)

1 cup of coconut or almond milk

1 teaspoon coconut oil

1 teaspoon turmeric powder

1/2 teaspoon minced ginger

1/2 teaspoon cinnamon

Pinch of black pepper

Honey to taste

Heat all of the ingredients together and drink warm.  You can also blend all of the ingredients in a blender, warm up the mixture and drink. 


Alternatively, you can make a dry powder mixture to store.  Here’s a sample mixture for you:

Golden Milk Dry Powder Mix

1/2 cup turmeric powder

1/4 cup cinnamon powder

2 teaspoons ground black pepper

1-2 Tablespoons ground ginger

1/2 teaspoon of cayenne (optional for increased metabolism)

When you are ready for your nightly drink, mix 1 teaspoon of the mix to 1 cup of heated non-dairy milk, add a touch of honey, and enjoy.

I would love to hear your variations on this recipe!!