Golden Milk Recipe

A steaming cup of golden milk with turmeric, ginger and cinnamon powder on the side. Perfect for a cozy evening in or a comforting bedtime drink

What is Golden Milk?

Golden milk, also known as turmeric milk, is a traditional Ayurvedic beverage made by heating milk and adding turmeric, ginger, and other spices. It is often consumed in the evening as a way to relax and promote sleep. The golden color of the drink comes from turmeric, which is known for its anti-inflammatory and antioxidant properties.

Ingredients for Golden Milk Latte:

  • 1 cup of milk (cow’s milk, almond milk, or coconut milk)
  • 1 teaspoon of turmeric powder
  • 1/2 teaspoon of ginger powder
  • 1/4 teaspoon of black pepper
  • 1/2 teaspoon of cinnamon powder
  • 1 tablespoon of honey or maple syrup (optional)

"A latte mug filled with warm golden milk latte, with a swirl of frothy milk on top and a sprinkle of turmeric powder. Perfect healthy alternative to traditional coffee latte"


  1. Heat the milk in a small saucepan over medium heat until it starts to simmer.
  2. Add the turmeric, ginger, black pepper, and cinnamon to the milk and stir well.
  3. Reduce the heat to low and let the mixture simmer for 5-10 minutes.
  4. Remove the pan from the heat and let it cool for a few minutes.
  5. Strain the mixture through a fine mesh strainer into a cup.
  6. Stir in honey or maple syrup, if desired.

Golden Milk Health Benefits

An image of a golden milk with turmeric, ginger and cinnamon on a wooden table with a list of health benefits of golden milk like anti-inflammatory, antioxidant, brain health, cardiovascular health, and improved digestion

  • Anti-inflammatory: The active ingredient in turmeric, curcumin, has been shown to have anti-inflammatory properties. This can be helpful for conditions such as rheumatoid arthritis, osteoarthritis, and inflammatory bowel disease.
  • Antioxidant: Turmeric is also a powerful antioxidant, which can help protect your cells from damage caused by free radicals.
  • Brain Health: Curcumin has been found to improve brain function and may help prevent or delay the onset of neurodegenerative diseases such as Alzheimer’s disease.
  • Cardiovascular Health: Golden milk may help lower cholesterol levels and decrease the risk of heart disease.
  • Improved digestion: The ginger in golden milk can help soothe the stomach and improve digestion.

In conclusion, golden milk is a delicious and healthy beverage that has been enjoyed for centuries in Ayurvedic medicine. Made with turmeric, ginger, and other spices, it has a wide range of health benefits, including anti-inflammatory properties, antioxidant properties, brain health, cardiovascular health, and improved digestion. This recipe is simple to make and can be easily adapted to your personal taste preferences. Give it a try and see for yourself the benefits of this ancient beverage.