My Favorite Anti-Inflammatory Golden Milk + How to Make It

If you haven’t tried turmeric or “golden” milk, then you’re in for a treat! It tastes similar to a chai latte because it contains many of the same spices. I started making this several years ago and now it’s my favorite winter beverage. Golden milk is one of the easiest ways to reap the many health benefits of turmeric. Turmeric has been used in a healing spice in India for over 2,000 years. Turmeric, and its active compound, curcumin is an anti-oxidant and a powerful anti-inflammatory.

Turmeric and curcumin can help: 

  • Reduce inflammation 
  • Ease painful arthritis symptoms
  • Reduce depression
  • Type 2 diabetes
  • Preventing cancer
  • Skin problems and the signs of aging 
  • Alzheimers and brain health 

(source: Healing Spices, by Bharat B. Aggarwal, PhD)

Most golden milk recipes are for 1-2 cups. That means you’re pulling spices out every time you want to make it. What I love about this recipe is that you only have to prepare the recipe once, so it’s ready to add it to your hot milk anytime. If you would like to try making a smaller portion, I have included a reduced recipe below. 

Caution: During ancient times, turmeric had been used as a fabric dye to make colorful clothing for the rich. So be careful about spills – it can be difficult to get of out fabric and can even leave a stain on your kitchen counter.


How to Prepare Turmeric Milk:


  • 1/4 cup turmeric
  • 1/2 cup water
  • 2 tsps. ground cinnamon
  • 1 tsp. ground ginger
  • 1 tsp. ground cloves
  • 1 tsp. ground cardamom
  • 1 cup heated almond, rice or hemp milk
  • 1 tsp. of extra virgin coconut oil
  • Raw honey or your favorite sweetener


  1. In a small pan, bring water and spices to a boil, stirring constantly.
  2. Reduce heat to simmer and keep stirring until it starts to come together and forms a paste (about 4-5 minutes).
  3. Let cool. Transfer to a small glass jar and refrigerate.
  4. Add 1 – 1½ tsps. turmeric paste to heated milk. Add coconut oil and sweetener if using. Sprinkle with a pinch of freshly ground black pepper. (Research indicates you can improve the body’s ability to utilize and absorb curcumin by taking it with an oil, and that black pepper increases the absorption up to 2000 %.)

Can be refrigerated for up to 2 weeks. Makes approximately 1/2 cup paste. Approximately 20 servings.

Reduced Recipe for Turmeric Milk


  • 1 Tablespoon turmeric
  • 2 Tablespoons water
  • ½ tsp. ground cinnamon
  • ¼ tsp. ground ginger
  • ¼ tsp. ground cloves
  • ¼ tsp. ground cardamom

Makes approximately 2 Tablespoons paste. Approximately 5 servings.

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