Golden Milk: Anti-Inflammatory Turmeric Milk

This delicious traditional drink is a wonderful way to enjoy anti-inflammatory (and delicious spices).  It's gently sweetened with honey (you can use manuka honey for added benefits!) -This is a great beverage to enjoy right before bed. It's so creamy and comforting. - The Nourishing Gourmet

Comforting, rich, and deliciously spiced, this wonderful beverage has a lot of oomph from anti-inflammatory spices. I used to be wary of this beverage because I find that one of the main ingredients – turmeric – can easily overpower certain dishes. I figured that something as gentle as milk could especially be overwhelmed with it.

I was wrong.

This is delicious! This is a traditional Indian Ayurveda beverage that harnesses some of the most potent known spices. I recently started drinking golden or turmeric milk (traditionally named: Haldi Ka Goodh) for it’s anti-inflammatory and immune building properties, but I was pleased to find that I love its taste.

Being on the AIP diet right now limits certain foods and beverages, including coffee. But I’ve found a lot of enjoyment with what I’m left with, such as this recipe.

Some of the ingredients in this recipe are some of the most researched too. For example, check out this overview of some of the research conducted on ginger and this one (out of hundreds) on turmeric – including both of their potential anti-oxidant and anti-inflammatory properties .

If you want to read some of the research done on these two spices so far, you can search the website NCBI. Very interesting information! Because of studies that I read on this site about manuka honey, I try to have it on hand (You can read these four studies on manuka honey to give you an idea of possible benefits: 1, 2, 3, 4). Because of the possible benefits, I have been using manuka honey in this recipe, and it’s very delicious! But any favorite honey will work.

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This delicious traditional drink is a wonderful way to enjoy anti-inflammatory (and delicious spices).  It's gently sweetened with honey (you can use manuka honey for added benefits!) -This is a great beverage to enjoy right before bed. It's so creamy and comforting. - The Nourishing Gourmet

This is the brand of manuka honey I happen to have on my shelf right now.

What I love about this recipe is that it combines traditional wisdom with well-researched ingredients. On that same note, pepper and turmeric are traditionally combined in Indian recipes, and it turns out that science has finally confirmed that not only is this a delicious flavor combination, but the pepper is what allows the good stuff from turmeric to be bioavailable to us! (Source)

Note to my AIP friends, if you are still on the strict form of the AIP diet, you can’t have pepper yet. However, it’s often one of the first things people add back in, so you may be able to add it in quickly. Until then, this still tastes delicious without it. Follow the link below to find out what coconut cream I use that is AIP-friendly.

Ingredients:

Other Dairy-Free beverages you may enjoy:

This delicious traditional drink is a wonderful way to enjoy anti-inflammatory (and delicious spices).  It's gently sweetened with honey (you can use manuka honey for added benefits!) -This is a great beverage to enjoy right before bed. It's so creamy and comforting. - The Nourishing Gourmet

Golden Milk – Hot Turmeric Milk

You will see that I have a list of other possible additions to this recipe. All of them are good. But it tastes great just with the basics too (which is what I use most of the time). I recommend that you start with the lowest amount of ginger and turmeric for your first cup.

Ingredients:

  •  ½ cupCoconut Cream and ½ cup of filtered water, or 1 cup of coconut milk (or milk of choice.)
  • ½-3/4 teaspoon Ginger
  • ½-3/4 teaspoon Turmeric
  • Dash of freshly ground pepper, optional for those on AIP
  • 1 to 2 teaspoons honey (I used, Manuka honey, see above), or to taste
  • Other possible additions: ¼ teaspoon cinnamon, ½ teaspoon vanilla extract, ½ teaspoon cardamom

Directions:

1. In a small pot, heat the coconut cream and water (or coconut milk), ginger, turmeric, and ground pepper until just simmering. Turn off the heat and allow the mixture to steep for ten to twenty minutes (not completely necessary, but will give the flavors time to meld).

2. Reheat to the desired temperature. I heat until it’s warm to the touch, but not hot so that it doesn’t cook my raw honey when I add it. Stir in honey to taste, and enjoy.

Serves 1

Golden Milk - Anti-Inflammatory Turmeric Milk
 
Serves: 1
 
Ingredients
  • ½ cup coconut cream and ½ cup of filtered water, or 1 cup of coconut milk (or milk of choice.)
  • ½-3/4 teaspoon ginger
  • ½-3/4 teaspoon turmeric
  • Dash of freshly ground pepper, optional for those on AIP
  • 1 to 2 teaspoons honey (I used manuka honey, see above), or to taste
  • Other possible additions: ¼ teaspoon cinnamon, ½ teaspoon vanilla extract, ½ teaspoon cardamom
Instructions
  1. In a small pot, heat the coconut cream and water (or coconut milk), ginger, turmeric, and ground pepper until just simmering. Turn off the heat and allow the mixture to steep for ten to twenty minutes (not completely necessary, but will give the flavors time to meld).
  2. Reheat to the desired temperature. I heat until it’s warm to the touch, but not hot so that it doesn’t cook my raw honey when I add it. Stir in honey to taste, and enjoy.

 

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I love beautiful and simple food that is nourishing to the body and the soul. I wrote Fresh: Nourishing Salads for All Seasons and Ladled: Nourishing Soups for All Seasons as another outlet of sharing this love of mine. I also love sharing practical tips on how to make a real food diet work on a real life budget. Find me online elsewhere by clicking on the icons below!

Comments

  1. mom24boys says

    I am going to make some right now. My hub has fibro myalgia and I think he would benefit from this. I just hope he likes the taste cuz he is one of those guys that won’t just do it for the health benefit.

  2. says

    Hey KIMIHARRIS,

    Very great article.
    Definitely this Golden Milk, is an Indian Ayurvedic recipe, that would immune bind of your whole body.

    This could bring instant action if your are suffering from cough and cold.
    Very useful article to share.

    This would help many out there.

    Thank you.

    Shantanu sinha

  3. Susan says

    Sounds fantastic! I have been having so many inflammation issues lately even after diet change, so I really want to give this a try, but I have a question. Re: the pepper/turmeric absorbability relationship, when you recommend ground pepper, does it have to be specifically black pepper, or do you know if white peppercorns would okay to substitute? I seem to prefer the white pepper in a lot of things that I cook (not everything, but a lot.) Also, with the honey and ginger, does the drink seem to have a sweet rather than savory flavor profile? I was thinking about following the original recipe for testing (with freshly ground white peppercorns) and then trying it again with possibly a little cinnamon added in to help balance and perhaps mediate the blood glucose spike that I assume would come from the honey. What do you think? Thank you for sharing this information, I can’t wait to test it out! -Susan

  4. Natalia says

    Hi, I was wondering if you use fresh or dried ginger and turmeric? Ginger I could use fresh but turmeric root I dont normally buy. Thanks!

  5. says

    Great post. Only thing I would add is to make sure the UMF or the Unique manuka factor be 16+ The brand you are using has a different rating system which is MGO. The product you have has an MGO of 400+ which is roughly equivalent to UMF of 16+. Thanks for the recipe

  6. NN says

    Turmeric is a pretty strong flavor, too much of it and any nice dish can be ruined.
    Nice write up, and incredibly tempting pictures.

    Although – a small typo, if you don’t mind me saying so. Its Haldi “Doodh” (not Goodh – which in case you were curious, reads like the word for Jaggery).

    Haldi being Turmeric, and Doodh meaning milk.
    While Wikipedia says “Haldi ‘ka’ Doodh” which literally translates to “Milk of Turmeric”, IMO that is incorrect. Its just Milk + Turmeric, not milk of turmeric.

    Wishing you happy gastronomic adventures.

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