Golden Milk with Turmeric: The Traditional Recipe and Its Benefits

Golden milk is a traditional Ayurvedic drink with multiple health benefits. Thanks to its ingredients like turmeric and ginger, this anti-inflammatory drink helps strengthen the immune system, improve digestion, and reduce stress.

🖨️ Print the recipe

Summary
🔍 Information	Details
⏱️ Preparation time	5 minutes
🍳 Cooking time	5 minutes
⏲️ Total time	10 minutes
🔧 Difficulty level	Easy
🍽️ Servings	1
🔥 Calories (approximate)	120 per serving

Ingredients
250 ml of vegetable milk (almond, oat, coconut, etc.) 1 teaspoon of turmeric powder or 1 tablespoon of grated fresh turmeric 1/2 teaspoon powdered ginger or 1 teaspoon grated fresh ginger 1 pinch of ground black pepper 1 teaspoon ofhoney or maple syrup 1 teaspoon coconut oil (optional) 1 pinch of cinnamon (optional)

Instructions
Combine the plant-based milk, turmeric, ginger, and black pepper in a saucepan. Heat over medium heat, stirring regularly, without bringing to a boil. Add coconut oil if desired, then remove from heat. Let cool and stir in the honey or maple syrup. Serve warm, sprinkled with cinnamon if desired.

Nutritional Information per Serving
Nutrient	Quantity
Calories	120 kcal
Proteins	2 g
Carbohydrates	15 g
Sugars	10 g
Fibers	2 g
Lipids	5 g
Saturated fatty acids	3 g
Sodium	80 mg

Health Benefits of Golden Milk

Anti-inflammatory properties

Curcumin, the active compound in turmeric, has anti-inflammatory effects that may help relieve conditions like osteoarthritis. ( Source )

Antioxidant effect

Turmeric is rich in antioxidants, which protect cells from damage caused by free radicals. ( Source )

Improved digestion

Ginger and turmeric aid digestion and reduce bloating. ( Source )

Strengthening the immune system

The ingredients in this drink modulate the immune system and help reduce inflammation. ( Source )

Recommended frequency

To benefit from the benefits of golden milk, it is recommended to consume one cup a day , preferably in the evening, for 4 to 6 weeks . This routine can help boost immunity, improve sleep, and reduce inflammation. ( Source )

Fresh turmeric or powdered turmeric?

• Fresh turmeric : Offers a brighter flavor and increased curcumin bioavailability. Use about 1 grated tablespoon per cup.
• Turmeric Powder : More convenient to use and store. Use 1 teaspoon per cup.

Both options are beneficial for health, but fresh turmeric may be slightly more effective due to its freshness. ( Source )

Fresh ginger or powdered ginger?

Fresh Ginger : Offers a brighter, zestier flavor with a slight lemony note. Contains active enzymes and powerful antioxidants like gingerol. Use about 1 grated teaspoon per cup.

Powdered ginger : Milder in taste and easier to store. The nutrients are concentrated, but drying reduces some active compounds. Use about 1/2 teaspoon per cup.

Both options are beneficial for your health, but fresh ginger is slightly more potent due to its freshness.

Turmeric Golden Milk Frequently Asked Questions

Can we replace plant-based milk with cow's milk?

Yes, you can use cow's milk if you digest it well and prefer a creamier texture. The choice of milk depends on your taste and dietary needs.

Why add black pepper to golden milk?

Black pepper contains piperine , which significantly increases the absorption of curcumin found in turmeric. Without pepper, the body absorbs curcumin less well.

How long can you keep golden milk?

Golden milk will keep for about 2 days in the refrigerator in an airtight container. Warm it gently before consuming.

Can you drink golden milk in the morning?

Yes, golden milk can be consumed at any time of day. In the morning, it can boost your digestion and energy. In the evening, it helps you relax and promotes sleep.

Can I prepare the golden milk in advance?

Absolutely. You can make a turmeric paste by mixing turmeric, ginger, black pepper, and a little water. Store this paste in the refrigerator for a week and use a teaspoon to quickly make your golden milk.

Is fresh turmeric better than powdered turmeric?

Fresh turmeric has slightly higher bioavailability and a more vibrant flavor. However, powdered turmeric is more convenient and also offers many benefits.

Are there any contraindications to drinking golden milk?

Yes, it is advisable to consult a healthcare professional if you are pregnant , breastfeeding , or taking blood thinning medication. Excessive consumption of turmeric can also irritate the digestive system.

Did you know? Spices and their benefits for the body
Turmeric 🔸🔸🔸🔸🔸 Anti-inflammatory and antioxidant.
Ginger 🔸🔸🔸🔸 Promotes digestion and boosts immunity.
Black Pepper 🔸🔸🔸 Improves absorption of curcumin.
Cinnamon 🔸🔸🔸🔸 Helps regulate blood sugar levels.