Whether you found this page while looking for a delicious golden milk recipe— or you clicked the photo to find out what the heck this bright yellow drink is…
…this golden milk latte is about to be your new favorite thing.
Maybe because it was created in Okinawa, Japan where the average lifespan is 81. Or because it’s full of anti-inflammatory properties. Or maybe you’ve just never tried anything like it before.
Whatever the reason, you came to the right place.
I’ll share all you need to know about this neon-colored, anti-inflammatory golden milk recipe that truly does wonders for your mind body and soul.
So pop on your kettle, open up your spice drawer, and let’s get brewing shall we??
History of Golden Milk Recipe
First of all, let’s set the record straight…
…Despite popular belief that this drink is an ancient Ayurvedic tradition, it was actually curated by the people of Okinawa, Japan.
This is important becasue Okinawa is historically known as “The Land of Immortals” and is an anthropological “blue zone”, or location with ideal human health. In fact, the average lifespan for Okinawans is over eighty-one years!
Get it, grandmas!
Not only do Okinawans live longer, they live healthier with extremely low rates of heart disease, cancer, and dementia.
In addition, Okinawans are avid gardeners that value growing their family’s produce, herbs, and medicinal plants in their fertile soils. These soils are the birthplace of turmeric, or golden milk…
…Hence all the buzz about this golden milk recipes
How do you make turmeric milk?
Ginger, turmeric, cinnamon, and black pepper are the magical quartet of spices that lend this golden milk recipe ayurveda healing properties (and its fabulous golden color!)
Literally all you have to do is add these dry ingredients and a spoonful of ghee to a saucepan. Add two cups of your favorite milk and allow your paleo golden milk to simmer.
Once it’s reach a sippable temperature, remove your tea from the heat and mix in your sweetener of choice.
Lastly, savor this satisfying low carb milk on its own, or accompanied with whatever fabulous low carb recipes you’re serving for dinner.
Pro Tips for this Golden Milk Recipe…
1. Turmeric stains:
While working with turmeric, beware that bright orange color will probably stain (not permanently, but it’ll leave an irritating mark you won’t love). Therefore, if you’re a klutz like me, choose your surface, utensils, and clothing wisely.
2. Dried spices work as well:
Fresh turmeric maybe hard to find in the states, although you can find a jar of dry turmeric just about anywhere. Same with ginger.
Keep in mind that dried ginger and turmeric preparations are actually more potent than fresh due to a chemical conversion and concentration of its constituents. If you spring for dried ginger, use sparingly at first! (noted in recipe below)
3. Personal preference, fresh ginger and turmeric:
Although it’s an extra step and dish to clean, I prefer the texture of fresh ginger and turmeric, which I grate using a microplane zester.
I love getting a little “chunk” while sipping on this soothing tea.
Alternatively, you can swap it for your favorite sweetener: coconut sugar, honey, agave or maple syrup.
5. May take some getting used to:
For some folks, turmeric is an acquired taste. I find adding lemon juice/lemon wedges helps round out the flavor profile a lot. We’re going for an eggnog-style treat here, not a pungent, spicy curry dish.
What are the Benefits of Golden Milk?
The benefits of golden milk can kick some healthy butt, just like some of the best green tea! This tasty recipe is revered for its anti-inflammatory and rejuvenating golden milk side effects.
Let’s break down the roles of the various spices in play:
Turmeric is a smoky, savory root spice utilized by Ayurvedic medicine for centuries.
It has historically been used to reduce inflammatory ailments such as arthritis, headaches, and joint pain. It’s potential ability to do this is attributed to it’s high level of curcumin, the plant pigment responsible for it’s bright orange hue.
There’s no peer-reviewed evidence that curcumin is a treatment for cancer, however, inflammation is associated with cancer growth, therefore curcumin may be a beneficial prevention aid.
Scientific research has concluded that curcumin has potential antidepressant-like activity in animals!
The people of India (where turmeric is consumed quite regularly) have the world’s lowest Alzheimer’s rate. Researchers believe this may be directly linked to the role turmeric plays in their diets…
“Extracts of turmeric have been found to contain a number of natural agents that block the formation of beta-amyloid, the substance responsible for the plaques that slowly obstruct cerebral function in Alzheimer’s disease.”
Although it may seem out of place, black pepper is a crucial ingredient in this recipe, as it contains piperine and alkaloid. These help our bodies absorb the benefits of curcumin (the ingredient in turmeric described above).
As an added bonus, piperine is believed to speed up the metabolism.
Ginger contains anti-inflammatory compounds called gingerols, which reduce pain and inflammation in people suffering from some inflammatory illnesses such as rheumatoid arthritis and osteoarthritis. In fact, some studies have found ginger to be just as effective at relieving pain from osteoarthritis as ibuprofen!
Also a digestive aid, immune booster and nausea remedy. Your mama’s ginger-ale flu cure has scientific merit, after all!
A clarified dairy butter that has been used for centuries by Ayurvedic practitioners as a means of detoxification. In fact, it’s used in Panchakarma, the mind-body healing experience practiced by Ayurvedics as a means of removing deep-seeded toxins from the organs.
Cassia cinnamon has been linked with lowering blood sugar and helping to curb sugar cravings. Plus, I mean, YUM!
Is Golden Milk Good for Weight Loss?
Golden has a satisfying decadence that MAY help curb hunger and promote conscious eating habits— although, I wouldn’t consider or even count on golden milk weight loss. As you know, there’s no magical drink that’ll help you shed pounds.
You know the spiel— healthy diet, exercise and learning what’s right/wrong for you body.
That said, this golden milk recipe’s ingredients have particular qualities that may help your mindset along your healthy living and/or weight loss journey:
1. Black pepper’s metabolism boost
2. Cinnamon’s craving blocker
3. Turmeric’s potential antidepressant effect
Use low carb milk like almond milk or coconut milk to shave off a few extra calories, sugars, and carbs!
Low Carb Milk
To turn golden milk into a paleo and vegan superfood, shy away from dairy milk and opt instead for a low carb milk alternative!
These low carb milks are dairy free and may contributes a few plant-based proteins with a luxe, high-end feel.
PS— in order to make golden milk gaia approved and fully vegan, you’ll need to switch out the ghee for coconut oil or nix it altogether.
Using a non-dairy substitute will still yield all the fabulous benefits in your golden milk for joints. If you’re a DIY-er try making your own low carb milk! I use my homemade milk in everything— from an anti-inflammatory smoothie to a delicious green tea latte.
Here are my two faves that
How to Make Almond Milk:
Making almond milk at home is a fun and worthwhile way to reduce the amount of processed ingredients, preservatives, sugar, and calories in your golden milk paste recipe when compared to store-bought milk. If this is your first time milking an almond, check out my handy how to!
How to Make Coconut Milk:
For a heartier, richer golden milk treat, check out my how to make coconut milk. It’s crazy easy, and crazy decadent— the perfect creamy and nut-free recipe variation to try for a little extra yum factor.
Without further ado, here’s my favorite golden milk recipe. Let me know your thoughts in the comments below!
Golden Milk Recipe
This deliciously warm and soothing, super easy golden milk recipe is a low carb way to capitalize on the many health benefits of turmeric!
- 2 Cups Milk , dairy, almond, cashew, or coconut
- 4 Teaspoon Grated Turmeric , 1 teaspoon turmeric dried
- 1 Teaspoon Grated Ginger , ¼ teaspoon ginger powder
- Pinch Black Pepper
- ½ Teaspoon Cinnamon
- 1 Teaspoon Ghee , optional
- 1 Teaspoon Sweetener of Choice , optional, use more if needed. I use a few drops of liquid stevia
- Lemon Wedges , optional
Grate ginger and turmeric. You may want to wear gloves if grating fresh turmeric as it will stain.
Put all ingredients in a saucepan (except sweetener) and heat.
Remove from heat, add sweetener and serve.
Nutritional Information uses almond milk for milk and erythritol for a sweetener.
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Nutrition information will vary based on the specific products. To be safe, check the nutrition facts labels of your products. Optional object listed above have been left out of nutritional data.
Low Carb Drinks
Looking for more low carb drinks? Then you’ve come to the right place!
If you’re anything like me drinking plain ole water gets super boring, super fast. Check out all my favorite low carb drinks recipes for endless sippable inspiration!