The Original Recipe for Golden Milk and Its 5 Extraordinary Benefits
If you are among the few who still don’t know about this wellness drink, you are in the right place to finally discover its undeniable qualities! Golden Milk is much more than just a social media trend: it’s an ancient remedy from natural Ayurvedic medicine, which has become a staple for daily wellness today. This vibrant-colored drink, made from turmeric, is a true elixir of longevity, an ideal remedy for those seeking natural support against inflammation and stress.
This is why you should drink it every day.
What is Golden Milk?
Turmeric Latte is a hot beverage made with milk (dairy or plant-based) and a turmeric-based paste that can easily be made at home in just a few minutes. Its success in functional nutrition is due to curcumin, a powerful active ingredient with incredible therapeutic properties. However, to be effective, turmeric must be properly activated: without the addition of black pepper and a fat (like extra virgin olive oil or coconut oil), the body would not be able to absorb it. These can be added for convenience directly into the base turmeric paste or when preparing the golden milk.
The 5 Benefits of Golden Milk Supported by Science
Why does everyone drink Golden Milk? Here are the main advantages:
Powerful Anti-inflammatory: Reduces joint and muscle pain thanks to curcumin.
Defense against seasonal ailments: Strengthens the immune system against viruses and bacteria.
Improves digestion: Stimulates the liver and helps deflate the abdomen.
Natural antioxidant: Fights cellular aging and improves skin appearance.
Promotes sleep: If consumed in the evening, it helps relax the nervous system and combats insomnia.
You might be interested in the various culinary uses of turmeric:
- Difficulty: Very Easy
- Cost: Economical
- Preparation time: 5 Minutes
- Portions: 1 Person
- Cooking methods: Stovetop
- Cuisine: Italian
- Seasonality: All seasons
Ingredients
⚠ THIS RECIPE CONTAINS ONE OR MORE AFFILIATE LINKS. The products I recommend are the same ones I use in my recipes; purchasing them through my blog helps support me and my work, while it costs you nothing extra!
- 6.8 oz plant-based milk (Almond, coconut, or oat)
- 1/2 tsp turmeric paste
- 1 tsp honey (or agave syrup*)
- A few drops extra virgin olive oil (if not already present in the turmeric paste, to improve absorption**)
- 1 pinch black pepper (piperine increases curcumin absorption by up to 2000%)
- 1 pinch ground cinnamon (for a warm aroma and metabolic boost.)
Tools
- 1 Small saucepan
- 1 Teaspoon
Steps
For a professional result, the first step is to prepare the homemade turmeric paste. Once ready, here’s how to assemble the drink:
Heat the milk in a small saucepan without bringing it to a boil; it will take about 2′-3′ over medium heat. It is important at this stage to stir continuously to prevent a film from forming on the surface if you use dairy milk or to prevent the bottom from burning in general.
Now place ½ teaspoon of turmeric paste at the bottom of a cup.
Pour 2-3 tablespoons of hot milk and stir with a teaspoon to completely dissolve the turmeric paste.
Remove the rest of the milk from the heat and pour the contents into the cup and continue to stir.
Sweeten with honey or agave syrup.
Flavor with a bit of ground cinnamon.
Finally, if you haven’t done so when making the turmeric paste, add a few drops of olive oil to enhance absorption ability.
And lastly a pinch of pepper, another essential ingredient to increase turmeric’s bioavailability by up to 2,000% (20 times as much).
Drink your Turmeric Latte while still warm, preferably in the morning or before bedtime.
And voilà… the golden milk is ready to be enjoyed!
Bon Appetit from La Cucina di FeFé!
Storage
👉 Golden Milk is a drink that should be consumed while still warm right after preparation; however, if you have already mixed the paste with the milk (dairy or plant-based), you can store the ready-made Golden Milk for up to 2-3 days in the fridge. Before drinking it, gently reheat it in a small saucepan (without boiling it) and stir well with a whisk, as the paste tends to settle at the bottom.
Advice, notes, variations, and suggestions
🟣*The sweetener: Depending on the type of milk chosen (including dairy if you wish), the sweetener is optional. For example, commercially available almond milk is already quite sweet, so I advise against adding more sugar to the drink unless you have no need to reduce sugars.
🟣**Oil and pepper: Turmeric on its own is difficult for the body to absorb. To maximize benefits, experts recommend always taking it with:
Black Pepper: Piperine increases the absorption of curcumin by up to 2000%.
Healthy fats: Being liposoluble, it should be combined with olive oil, coconut oil, or milk.
🟣Contraindications: despite its many benefits, turmeric is not recommended in cases of:
Gallstones or bile duct obstructions.
Taking anticoagulant medications (it may enhance their effect).
Pregnancy and breastfeeding (always consult a doctor).
FAQ (Questions and Answers)
Does Golden Milk make you lose weight?
It is not a magical beverage, but it helps to reactivate metabolism and control glycemic spikes.
When to drink it?
It is perfect in the evening for relaxation, or in the morning to start the day with energy and focus. cv It is perfect in the evening for relaxation, or in the morning to start the day with energy and focus.
Are there any contraindications?
Yes, due to the pepper and turmeric, the drink is not recommended for those suffering from gastritis, gallstones (gallbladder), for those suffering from bile duct stones, or for those taking anticoagulant medications, so I strongly advise consulting your doctor before taking it.
Can I use dairy milk?
Yes, dairy milk can be used freely to prepare Golden Milk. In fact, the traditional Ayurvedic medicine recipe (called Haldi Doodh) actually calls for whole dairy milk over skimmed milk due to the fat content necessary for turmeric if you don’t have particular dietary restrictions. If you use partially skimmed milk, you can add a teaspoon of extra virgin olive oil or ghee (clarified butter) or coconut oil to adhere to tradition and enhance effectiveness.
Using dairy milk offers some specific benefits for this drink:
Natural fats for absorption: Curcumin is liposoluble. Whole dairy milk contains an ideal amount of fat to dissolve it and facilitate absorption by the body.
Nutritional profile: Compared to many plant-based drinks, cow’s milk naturally provides higher amounts of protein, calcium, and vitamin B12.
Consistency: It gives the drink a classic creaminess that balances well with the pungent flavor of turmeric and pepper.
