Golden milk is one of my favorite drinks to enjoy shortly before bedtime for a good night's sleep. Not only is it warm and cozy, but also very soothing and healing.
This paleo golden milk recipe is also suitable for vegan and keto diets. It takes about 10 minutes to make and can easily be customized to accommodate your preferences.
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What is Golden Milk?
Golden milk is a powerful anti-inflammatory drink with turmeric as its core ingredient. Ginger, cinnamon, and other optional spices are typically added for a blend of good flavors and additional health benefits. The spices are traditionally added to dairy milk, but dairy-free milk can also be used.
Turmeric and ginger give this drink its bright golden-yellow color, which makes this healing hot beverage extra cozy. Golden turmeric milk is also known as a turmeric latte, which is different from making turmeric tea with hot water.
If you haven't been a fan of turmeric tea, due to its bitter taste, golden turmeric milk may be the perfect anti-inflammatory drink for you.
What are the Health Benefits of Turmeric?
Turmeric contains a highly potent antioxidant called curcumin, which is beneficial to your health when consumed on a regular basis. It has the potential to:
- Boost your immune system to fight infection
- Combat chronic inflammation
- Neutralize free radicals that cause damage to the cells in your body
- Lower blood sugar and increase insulin sensitivity
- Provide pain relief
Combined with ginger, it can also soothe your digestive system and calm the nervous system for a better night's sleep.
Ingredients
For convenience, this recipe uses ground spices instead of fresh ginger and fresh turmeric. For maximum health benefits, use spices from a high-quality brand such as Frontier Coop or Mountain Rose.
- Ground turmeric root - also known as turmeric powder or just ground turmeric.
- Ground ginger root - also known as ground ginger.
- Ground cinnamon - I recommend the Ceylon variety because it has little to no toxins and is safe to consume daily.
- Ground cardamom - also known as cardamom powder. This adds a hint of creamy richness that rounds out the other flavors.
- Black pepper - this is an essential ingredient to help the body absorb the benefits of turmeric. Just a pinch of black pepper can boost absorption by 2000%! Another benefit of pairing black pepper with turmeric is that it can improve muscle recovery after intense physical activity.
- Raw honey - local raw honey is the best option if you can find it. "Raw" means the honey has not been pasteurized and no additional sugar has been added. "Local" means the honey was made from bees in your area, so the pollen collected to make the honey is from local plants. This can be helpful if you have seasonal allergies. If you are vegan, use maple syrup instead.
- Allulose (optional) - since honey can also cause blood sugar spikes, you may want to reduce the amount of honey or replace it with allulose. I've tested this recipe with a reduced amount of honey along with 2 rounded teaspoons of allulose. The result still had a nice honey flavor without as much sugar.
- Unsweetened almond milk - this is my go-to plant-based milk, but you can use unsweetened coconut milk instead. It's a good option if you are on a keto diet or when you want a sweeter taste without adding more sweetener.
Instructions
Add the almond milk and spices to a small saucepan. On medium-high heat, bring the almond milk and spices to a gentle boil, about 5 minutes.
Reduce the heat to a simmer. Whisk to combine the spices with the milk.
Stir in the raw honey until melted.
After 3 more minutes of simmering, remove from heat and pour the milk into a couple of large mugs. If desired, sprinkle the tops with an extra pinch of black pepper.
Now it's time for you to enjoy a delicious mug of golden milk while relaxing in a comfy chair with good company!
Variations
Here are some additional ingredients you can add to this golden milk turmeric latte for even more health benefits:
- Add ½ teaspoon of ashwagandha powder per serving to boost your body's ability to handle stress.
- If you are on a ketogenic diet, try adding 1 teaspoon of coconut oil or MCT oil to the finished golden milk for an extra dose of healthy fats.
- For a richer beverage, you can use light coconut milk that comes in a can.
Equipment
My favorite piece of kitchen equipment for making hot beverages is a saucepan with a pour spout and measurement marks. Not only does this save you a step from washing a separate measuring cup, but it also makes it really easy to pour the finished beverage into a mug for serving. You can find a variety of styles on Amazon for a very reasonable price.
Storage
While I recommend making golden milk for drinking right away, you can let it cool to store in a mason jar in the refrigerator for up to 5 days. Gently reheat in the microwave or stovetop.
You can also store the combined dry ingredients in an airtight container for use later. Just add it to the milk when ready to make on the stovetop.
Top tip
Since honey can also cause blood sugar spikes, you may want to reduce the amount of honey or replace it with allulose. I've tested this recipe with a reduced amount of honey along with 2 rounded teaspoons of allulose. The result still had a nice honey flavor without as much sugar.
FAQ
According to research, turmeric does not lose its antioxidant benefits when boiled.
You can drink turmeric milk any time of the day, but it is often consumed shortly before bedtime as it is very calming and soothing.
Yes, it is okay to drink a golden milk turmeric latte every day, in moderation, to benefit from its powerful anti-inflammatory properties. Consuming too much can cause an upset stomach.
Recipe
Anti-Inflammatory Golden Milk
INGREDIENTS
- 3 cups unsweetened almond milk unsweetened coconut milk also works
- 1 ½ teaspoon ground turmeric
- 1 teaspoon ground ginger
- ½ teaspoon cinnamon I recommend the Ceylon variety
- ½ teaspoon ground cardamom
- pinch black pepper
- 1 tablespoon honey see recipe notes
INSTRUCTIONS
- Add the almond milk and spices to a small saucepan. On medium-high heat, bring the almond milk and spices to a gentle boil (about 5 minutes).
- Reduce the heat to a simmer. Whisk to combine the spices with the milk then stir in the honey.
- After 3 more minutes of simmering, remove from heat and pour the golden milk into a couple of large mugs. If desired, sprinkle the tops with an extra pinch of black pepper.This recipe makes two 12-ounce servings.
NOTES
- Local raw honey is the best option if you can find it. Raw means the honey has not been pasteurized and no additional sugar has been added to it. Local means the honey was made from bees in your area, which means the pollen collected to make the honey is from local plants. This can be helpful if you have seasonal allergies.
- Since honey can also cause blood sugar spikes, you may want to reduce the amount of honey or replace it with allulose. Allulose will not cause blood sugar spikes. I've tested this recipe with a reduced amount of honey and 2 rounded teaspoons of allulose and it still had a nice honey flavor without as much sugar.
- For a vegan version, replace the honey with maple syrup.
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