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Golden Milk - gold for your body, mind and soul!

Just in case you haven't yet heard of Golden Milk, let me introduce you to this absolute favorite of mine. It's especially good (and recommended) during the colder months of the year and the transitional periods of fall to winter and winter to spring.

If you're new to the world of spices it might take you a while to get used to it- I know I didn't fall in love with it at the first sight, or at the first taste, but I spiced it up gradually and right now it's a drink I treat myself to almost every single day!

(If you don't wanna read the whole post, feel free to scroll down straight to the recipe.)

The basis of a Golden Milk aka Turmeric Latte or Turmeric Tea recipe is simply some plant-based milk and some turmeric powder. When using turmeric I also recommend a little bit of fat as well as some freshly ground black pepper to increase its bio-availability and absorption. I like to also add some ground ginger, cinnamon and nutmeg (and sometimes also cardamom) to the mix- both for the taste as well as all for their benefits. I highly recommend drinking Golden Milk warm, first of all because it's extra-warming this way, and second of all, because heat increases many of its benefits, especially the properties of turmeric and ginger. Drinking it warm will also aid your digestion, or at least it won't hamper it as cold drinks usually do.

Some people add a little bit of sweetener as well, I personally don't do it, because I find plant-based milks to be really sweet just the way they are, plus, I don't really like to use simple sugars if I don't absolutely feel I have to. But in case you wanted to sweeten your Golden Milk, the tastiest would be sweeteners in syrup form, because they will dissolve best, you could try maple syrup, agave syrup, or liquid stevia. If you use honey I'm sure that could taste quite delicious as well. The best option, however, would be to not sweeten the drink, but instead pair it with a little bit of something sweet that's also got lots of fiber, like the vegan, gluten-free and refined-sugar-free banana bread in the picture (recipe coming soon!) or even just a couple of dates.

Before I get to the recipe I currently use, here's just a quick list of some of the benefits that come with sipping this golden potion.

(I've written a whole post about the wonderful benefits of Turmeric so if you're interested you can read it over here, because there are soo many!)

Golden Milk

-aids digestion (turmeric, ginger, cinnamon, cardamon)

-supports liver function (turmeric)

-helps naturally cleanse and detoxify your body (turmeric, cinnamon)

-helps relieve congestion (turmeric, ginger)

-makes you feel warmer from the inside (ginger, turmeric, cinnamon)

-strengthens your immune system (turmeric, ginger)

-has antioxidative properties (turmeric, ginger)

-helps regulate your blood sugar levels (cinnamon, turmeric)

-has anti-inflammatory properties (turmeric, ginger)

-has antibacterial and antiviral properties (turmeric, ginger)

-can have a calming effect on the body (nutmeg)

-there's also research that suggests that the properties of turmeric, ginger and cinnamon may slow down or even suppress the growth of cancer cells as well as help prevent their occurrence in the the first place. Those studies are still mostly lab and animal studies but the results seem very optimistic.

-can improve your mood and relieve depressive symptoms --- although we still need more research showing the direct link between consuming these spices and their positive effects on our mood, especially for those out there who like scientifically proven data, to me, to be completely honest, this research isn't that necessary. Because here's how I see it. We are now scientifically proving what Ayurveda has been teaching for centuries (and what many of us have surely intuitively always known about our bodies) - how much of what's happening with the microbiome of our gut actually influences our brain function (and therefore also our mood).

I've been carefully observing my body for many months now, looking at how not only what I eat but how, how much, and when I eat, as well as how well I digest food influences my mood, and I can assure you from experience that smooth digestion always equals a happiness boost, no matter how happy or depressed you were to begin with. You can take my word for it or just try it for yourself if you like- I do realize no two people are the same and what works for me may not necessarily work for you, but the bottom line is, however you tend to your gut, a happy gut definitely leads to a happier mind.

So even if we don't have a straightforward scientific support for the claim that Golden Milk makes you happier, if it aids your digestion, I know it does contribute to your overall well-being. I speak from experience:)


Golden Milk Recipe

yields: 1 cup

prep time: 5 minutes max!


  • 1 cup of unsweetened plant-based milk of choice (I use an unsweetened almond milk, but if you like something sweeter you might want to try the unsweetened rice, coconut or oat milk- just make sure you go for the unsweetened ones because they really are so sweet you don't need any added sugar in them)

  • about 1/2 tsp of ground turmeric

  • pinch of freshly ground black pepper

  • about 1/3 tsp of ground ginger*

  • about 1/3 tsp of ground cinnamon

  • about 1/4 tsp of ground nutmeg**

  • about 1/3 tsp of unrefined coconut oil (or any other plant-based oil)***

  • optional: sweetener of choice**** (as little as possible, just to taste)

  • optional: 1/4 tsp of pure vanilla extract

  • optional: 1/4 tsp of ground cardamom

* Ginger: If you are someone who tends to be hot most of the time or if you know you usually have a lot of "fire" in your stomach, (you digest things quickly in your stomach, tend to experience heartburn, high acidity) I'd recommend using very little of the ground ginger or omitting it all together. If, however you're often cold or your digestion tends to be varied or more on the sluggish side, by all means include the ground ginger as it will add an extra warming quality to your Golden Milk and will definitely aid your digestion.

** Nutmeg: One of the properties of nutmeg is that it is a calming spice, it's been recommended to take it if you have troubles falling asleep. For that reason when I find myself drinking Golden Milk during the day I skimp on nutmeg, however, if I drink it as my last drink of the day I tend to add more of it and that definitely helps me wind down for the night.

*** Fat: Whether you're vegan or not, I generally do not recommend consuming dairy, however if you do make this with cow's milk (or if you ever make it with a full-fat coconut milk- the one that's usually canned) you may omit the added fat cause the natural fat in these milks should suffice.

**** Sweeteners: I wrote a little bit about the sweetening options at the beginning of the post- scroll up;) but generally liquid sweeteners such as a few drops of liquid stevia or about 1/4 tsp of maple syrup or (if not vegan) honey would be fine... But if you really need something sweet, like I said, try to have a bite of something that's got some fiber in it as well... even if it's just a couple of dates.


It's best to warm up the milk on the stove and add all the ingredients, mix well and simmer for a few minutes (but don't let it boil).

Alternatively, if you're on the go, you can warm up your milk in the microwave and after you take it out mix in all the ingredients. I don't recommend it but I would be lying if I said I haven't been guilty of doing that myself when I don't have time or don't feel like having more than just one cup to clean afterwards.

Drink your Golden Milk warm, as soon as it's the right temperature for you.

(edit: here's a link to a recipe for a Golden Milk Spice Mix, if you don't want to make it from scratch each time you feel like a cup)


I've heard of many people drinking Golden Milk right before bed, I do intermittent fasting so I've never tried it, but I often drink it as the very last thing, at the very end of my eating window, to improve my digestion and to help me wind down for the night. Sometimes I drink it as the first thing, at the beginning on my eating window, to enkindle my digestive fire before I strat eating. Or just anytime I feel I might need a little pick-me-up, immunologically-speaking;)

I've also been known to make it into a meal by adding in some oats or even millet and enjoying it in the form of a delicious Golden Milk Oatmeal (recipe coming soon!).

As I said at the beginning, it did take me a while to adjust to consuming these spices, but the more I noticed their amazing effects on my body the easier it got for me to persuade myself to give it a chance. I first started with more of a brown milk, with little turmeric and more cinnamon, but with time I was able to switch it up and now it's really a golden milk with some cinnamon just to taste:) So I encourage you to experiment, see what works for you and to not be afraid to adjust as your pallet changes or according to the time of day/year when you drink your golden latte.

Whether you use your Golden Milk to strengthen your immune system, enkindle your digestive fire or help you wind down in the evening, I hope you enjoy this amazing potion as much as I do!


Some of the research pointing to cinnamon and turmeric's cancer-fighting properties:

For other references see the Resources page.


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