The golden spice turmeric has been utilized as a fragrant ingredient in cuisines and as a powerful medicine throughout Asia and in Ayurvedic traditions for centuries. While we mostly know it for its use in curries because of its rich color, turmeric is also the pillar of an ancient therapeutic milk known as “Golden Milk,” designed for warding off colds, flus and various infections during the cooler months.

Traditionally, Golden Milk was considered a calming “vata dosha,” a force that inspires activity and motion in the body. It was thought to be great for digestion, boosting circulation, treating coughs, strengthening the bones, increasing immunity and vitality, cleansing blood and beautifying the complexion.

Most of these claims are now supported by science. Recently, modern medicine has discovered the full extent of turmeric’s abilities, particularly as a potent anti-inflammatory and disease fighter, with antioxidant and even anti-cancer abilities!

The downside to turmeric is that it’s very poorly absorbed by the body, but that’s resolved when turmeric is consumed with fats, such as those from full-fat milk or coconut oil. Black pepper also boosts turmeric absorption, so adding a small amount goes a long way.

Ginger in Golden Milk is not only a potent anti-inflammatory food itself, but it further fights colds and flus and can be used to treat nausea and relieve allergies. Cinnamon is a killer flavor addition, and has the added benefit of helping with fat metabolism and preventing insulin resistance.

So using the traditional Ayurvedic “Golden Milk” recipe as the base, we enhanced it to pack more of a health punch, using some science-based evidence.



  • 1 cup of full-fat organic coconut milk or organic whole cows milk
  • 1/2 tsp organic coconut oil
  • 1/2 tsp fresh ginger, chopped
  • 1/2 tsp dried organic turmeric powder
  • 1/4 tsp dried cinnamon powder
  • Organic raw honey or coconut syrup, to taste
  • A pinch of black pepper


Warm the milk in a small saucepan over low heat, stirring occasionally.
Once warm, add the spices and coconut oil and stir. Mix or blend with a stick blender until everything has been dissolved into the milk, then strain into a heatproof mug.

Once the temperature has cooled slightly, add the honey or an alternative sweetener. Sit, relax and enjoy!

Tip: We recommend drinking Golden Milk with a straw. This protects your teeth from being stained by the “golden” color of the turmeric.