Golden Milk Recipe and Benefits

Golden milk is a great recipe to boost immunity and ward off sickness. It contains some powerful herbs with curcumin, ginger and cinnamon, along with honey which is soothing for a cough.

One of the top ingredients that makes Golden Milk beneficial is Curcumin An ancient spice, turmeric is the bright gold ingredient found in many Asian dishes, mostly curries.

Curcumin is a polyphenol and the component of turmeric responsible for its rich color. It has been used in natural healing in Indian and Ayurvedic medicine.

Curcumin has been studied extensively and found to be a powerful antioxidant, antimicrobial, brain protectant, detoxification agent, and anti-inflammatory.

It reduces pain in the body using a similar to the inflammation reducing molecule found in Non-Steriodal Anti-Infammatory Drugs (NASID’s) - such as paracetamol, Tylenol etc. – albeit without the negative side effects.

Did you know that Curcumin has been used to reduce inflammation from arthritis, lower back pain, tennis elbow, joint replacement, cancer, infections, auto-immune diseases (e.g. multiple sclerosis), Crohns disease, Alzheimers, diabetes, and depression?

One very important thing to note is that not all herb products are the similar. Keep in mind that for curcumin to provide such a powerful effect, the extracts must be pure and potent. To ensure maximum uptake a specific formulation of curcumin that is a phytosome, which means the the curcumin is a lipid (fat) molecule. This phytosome allows it to be absorbed into the lymph system for greater distribution to our body-wide blood supply. The phytosome is called Meriva. Note that Meriva is a trade name and not a brand name. The founding company is Thorne (which sells Meriva without any binders).

Golden Milk Recipe


1.5 cups of of an unsweetened ideally plant based milk of your choice, almond, oat, brown rice milk etc.

2 tsps of turmeric

1 small piece of ginger or 1 tsp of ginger powder

1 tsp of cinnamon powder

1 pinch of ground black pepper

1.5 tsps of honey or maple syrup (optional) depending on how sweet you like it


Simply mix all ingredients except in a small saucepan or pot and bring almost a boil. Reduce the heat and simmer for a few minutes. Then use the immersion blender to blend up the small piece of ginger (or you can grate the ginger prior to putting it in.) . Add in the honey and mix around with a spoon. Then poor in a coffee mug.

You can store any leftovers from a large batch in the refrigerator for up to four days. You can reheat it on the stove before drinking.