We’ve been digging golden milk for a while now, so it was due time to share my go-to recipe.
If you haven’t tried golden milk yet, you’re missing out! It’s a creamy (dairy-free), hot milk drink that’s filled to the brim with nutrients.
Yes, a delicious beverage with health benefits. Dreams do come true.
What Is Golden Milk?
Golden milk is a traditional Indian drink that has its roots in Ayurveda. In its simplest form it’s a blend of hot milk and ground turmeric, such as in this traditional recipe.
Our plant-based version is inspired by the lovely Nutrition Stripped and requires just 8 ingredients, 1 pot, and 5 minutes. We’ve been making McKel’s version for quite some time now with a few modifications, and it’s now a daily obsession.
What Are The Benefits of Golden Milk?
Also known as haldi doodh, golden milk is touted for its healing, anti-inflammatory properties largely thanks to curcumin found in turmeric.
Turmeric has been used in Ayurvedic medicine for thousands of years for conditions such as breathing problems, joint pain, fatigue, digestive issues, and more.
Modern research also suggests that turmeric is a potent antioxidant with antimicrobial and anticancer effects.
Although turmeric gets most of the spotlight, the other spices in golden milk are also health-promoting! Both ginger and cinnamon are known for their anti-inflammatory and antimicrobial benefits.
How to Make Golden Milk
I’ve found that using a mix of light coconut milk and unsweetened almond milk creates the perfect creamy base. I’ve tried using both fresh and ground turmeric and have to say ground is better in terms of flavor!
Coconut oil adds richness and makes the turmeric more available for our bodies to absorb because it is fat-soluble. If oil-free, consider using a coconut milk with at least some fat content (canned vs. boxed). And by some wizardry, black pepper also makes the curcumin in turmeric more bioavailable, so it’s an important addition as well.
To sweeten, you can go any number of ways. I typically go for a spoonful of maple syrup, and if it still needs some sweetness, a dash of stevia is perfect.
I hope you all love our go-to Golden Milk! It’s:
Creamy
Comforting
Coconutty
Turmeric + ginger-infused
Slightly spicy
Perfectly sweet
Super healthy
& Delicious
This is the perfect afternoon pick-me-up when you need something to tide you over till dinner. The health perks alone have made it a daily ritual for us. Anything anti-inflammatory and antioxidant-rich is a win in my book.
This drink is delicious on its own, but it pairs especially well with treats like Blueberry Muffin Breakfast Cookies and 1-Bowl Carrot Apple Muffins. And if you’re into golden milk, be sure to check out our Golden Milk Ice Cream and Dark Chocolate Golden Milk Macaroons!
If you try this recipe, let us know by leaving a comment, rating it, and tagging a photo #minimalistbaker on Instagram. Cheers, friends!
5-Minute Vegan Golden Milk
Ingredients
- 1 ½ cups light coconut milk (or sub other dairy-free milk of choice)
- 1 ½ cups unsweetened plain almond milk (DIY or store-bought)
- 1 ½ tsp ground turmeric
- 1/4 tsp ground ginger (or 1 tsp freshly grated ginger*)
- 1 whole cinnamon stick (or 1/4 tsp ground cinnamon)
- 1 Tbsp coconut oil (optional for richness // see notes for oil-free)
- 1 pinch ground black pepper
- Sweetener of choice (i.e. maple syrup, coconut sugar, or stevia to taste)
Instructions
- To a small saucepan, add coconut milk, almond milk, turmeric, ginger, cinnamon, coconut oil (optional), black pepper, and sweetener of choice (I usually add 1 Tbsp (15 ml) maple syrup // adjust amount if altering number of servings).
- Whisk to combine and warm over medium heat. Heat until hot to the touch but not boiling – about 4 minutes – whisking frequently.
- Turn off heat and taste to adjust flavor. Add more sweetener to taste or more turmeric or ginger for intense spice + flavor.
- Serve immediately, dividing between two glasses and leaving the cinnamon stick behind. Best when fresh, though leftovers can be stored covered in the refrigerator for 2-3 days. Reheat on the stovetop or microwave until hot.
Video
Notes
*If oil-free, consider using a coconut milk with decent fat content (canned vs. boxed).
*Nutrition information is a rough estimate calculated with fortified almond milk and without sweetener or coconut oil.
*Recipe heavily adapted from the lovely Nutrition Stripped!
mac says
Really nice but way too much oil overpowers the milk
Jackie says
I made this as written except left out the coconut oil. Very tasty and comforting, a new winter obsession. This morning I made a latte with 10 oz golden milk, 6 oz espresso, and a touch more sweetener. Delicious! There was a nice layer of separated coconut oil on the milk that has kept me full for hours, too.
Brooke says
Just made , so simple and delicious ?
Erica says
So delicious – I made this recipe this morning, but I had no coconut milk. I used 1.5 cup almond milk and 1.5 cup filtered water, but I blended it all together with 2 tablespoons of chia seeds.
The chia seeds are a great placeholder for the creaminess you would get from the coconut milk!
I used 1 tablespoon of MCT oil (coconut derived), and also added 1 tablespoon of maca powder for some pep :)
Amazing!
Eli says
Yum. Looking forward to making this! As a 12+year vegan, I find a healthy amount of fats important to feel good. Usually, I’ll feel a bit off when not getting enough fat as I eat minimal nuts and very rarely nut butter or mylks..mostly just cook with coconut oil and sometimes milk for curry and a handful or two of walnuts and some hemp seeds sprinkled. Balance…
VLADIMIR PATIC says
I have chronic hep B that has been under control by suppressant medication for few years. Recently, ultra sound discovered that I have mild to moderate fatty liver due to my weight gain. So instantly I jumped in panic mode. My wife suggested to try Golden Milk. However she has warned me endlessly…..’it is super disgusting’! I spent some time trying to find the most pleasing recipe. Your story and how you went about describing how you got to this recipe got me to choose YOURS! I am currently drinking my first cup……and my wife is NUTS! it is sooooo soothing! I think coconut oil is the key here. BTW, I decided your ingredients in half and it was perfect for one nice size mug. Thank you so much for sharing!
Emily says
This is amazing!! It tastes and feels good. I put 1 tsp of maple syrup instead of a tablespoon but I think next time I’ll try 1 tablespoon. Thanks for the delicious recipe :)
Jennifer says
I have been wanting to try golden milk for some time now and came across this recipe, I decided tonight was the night and it was not a let down, wow! So creamy and delicious and perfectly sweet, I put about a tsp of agave. Thanks for all of your amazing recipes!
Yasha says
Thank you for the recipe.. I’m going to try it now.. I have a sore throat/cold..
As for diet & the comments that were made.. I strongly believe that anything in excess isn’t good & it’s best to keep your diet varied.. That’s what’s good for me,lol
Julia says
I love all your recipes! You’re amazing and so creative!
Latisha says
Delicious! Great warm drink and a nice fall day like today.
Alyssa says
SO good. The mix of cinnamon, ginger and turmeric along with the creamy coconut milk makes for a surprisingly decadent drink to sip! Definitely worth trying :)
RubyTuesday says
This sounds great. Turmeric is an important anti-inflammatory. The only thing I would like to add is that ingesting a lot of Turmeric can increase your Bilirubin levels. So if your levels go up while you are taking this simply discontinue it for a while and your levels go right back down. Doesn’t happen to everyone but did to a family member. Otherwise I have seen Turmeric work wonders so just be aware and enjoy.
Britt says
Dana where did you get that beautiful cup? looking forward to trying this recipe!
Sandra says
I just made this and it is AMAZING! I didn’t add any added sweetener as coconut milk is already sweet and grated fresh ginger using a microplane and it turned out so delicious. I didn’t even have to strain the ginger because it blended in so nicely. Also, our society needs to get rid of the notion of “fat makes you fat.” Not ALL saturated fats are created equally and our bodies break down different types of fats, different ways. Healthy saturated fats, such as coconut oil, [Pacific Islanders show nearly non existence rates of heart disease and coconuts are a staple in their diet] are digested differently because they are made up of medium chain fatty acids vs bad fats [you find in vegetable oils & processed foods] are made up of long chain fatty acids. But don’t take my word for it, research it yourself, as I did :) Thanks Dana for yet another incredible recipe!
Elle says
Consuming coconuts is much, much different than consuming coconut oil. Pacific islanders don’t consume nearly as much of the refined stuff as “health conscious” hipsters.
Elle says
“Yes, studies of people on traditional Polynesian diets have found that they have relatively low rates from heart disease despite high LDL cholesterol levels, but other aspects of their native lifestyle are very healthful, and probably help counteract the cholesterol-raising effect of the coconut fat. Their traditional diet, for example, is very high in dietary fiber and heart-healthy omega 3 fatty acids from fish, and very low in sodium. Historically, native Polynesians also tended to be nonsmokers, and were physically very active. All these factors would certainly promote heart health.”
Alex says
Recently came down with a cold, so I decided to try out some golden milk given the turmeric and ginger component. This was really nice. I only had soy milk on me, so I used that; however, the coconut oil and the milk made this super creamy nonetheless. I added in only about half a teaspoon of honey as I normally drink my teas without any sugar, and it was still awesome. I also put in some extra ginger, and it still was not overly intense. This is definitely going down as one of my favourite drinks ever.
Celia says
Can you use olive oil if you don’t have coconut oil?
Alex says
I would maybe try using pure olive oil as I would imagine using extra virgin olive oil would give it an overwhelming olive oil flavour, which, personally, I would not be a big fan of in my tea. Maybe also try reducing it as I found the coconut oil did give it a flavour in the quantity given in the recipe. You just gotta try and find out I suppose.
K miranda says
Great recipe… I use raw honey to sweeten and Vitamin World has a product called Daily Tumeric that already has black pepper in it and also tart cherry! Anyone suffering from Raynaud’s disease should try this! Haven’t had an episode since using this!
Perri says
Hi Dana!
Just wanted to mention that adding a small pinch of black pepper will help activate the turmeric for this drink :)
And the fat is really important, too! It helps with the absorption of the turmeric.
Thank you,
Perri
Cristina says
You are an inspiration for me and i love all your recipes!
Ps. I got rid of heartburn with coconut oil – is the only oil i cook with!
Sabi says
This is AMAZING. I halved the recipe, but kept the same amount of spices and it’s incredible. Using it as my homework pick me up!
Alexandra says
Delicious drink! Thank you for the pick me up! I will be making this often!
Laura says
Hi,
I just made this after having tasted it at my local farmer’s market (made with almond milk). However, this turned out to be very bitter and I cannot drink it. Could it be the tumeric? I just bought it this past spring from an Indian store, so it shouldn’t be too old. Any suggestions?
Alex says
It could be that you aren’t used to drinking such a strong amount of turmeric at once. I have made turmeric tea where I put so much turmeric that it made drinking the tea a highly unpleasant experience. I’d say try reducing the turmeric and maybe straining the milk so you don’t end up with the powder right at the end.
Emily says
Amazing! I love, love, love it and Hubs gives it two thumbs up too.
Jodi Sutton says
Is there a good way to cut the sodium content in the recipe?
Lauren says
Just made this for the first time today! I used organic cassava (my new go-to sweetener) instead of maple syrup and it’s absolutely delicious.
Michele says
delicious! this recipe is a keeper!
Sarah says
This is super yummy! I added more of all the spices, a touch of salt, and maple flavoring (in addition to some stevia).
Faiza says
Hi there, I’m making this as we speak. Not as a point of criticism but just out of curiosity: what does the oil do to the latte? Does it make it more smooth or?
Liz says
I made this last night. The drink is really good! It’s so good that even my husband, who used to complain about how he didn’t like tumeric, wanted seconds. I would love to see a matcha drink next!
Ana Valencia says
Just made this…Wow. Sooooo good!!! I’ve been trying a few of your recipes lately…Simply amazing! Super simple and SO good! Thanks for sharing! :)
Katelyn says
Amazing. Amazing. Amazing. I love this! I’m slowly making my way through all your recipes, Dana. And they all make me so happy!
Phil says
Has anyone tried replacing the almond and coconut with Nutpods? It’s made from both and has zero calories, since some people were complaining about the fat content.
T says
Ok seriously, I tried golden milk a few months ago and I wanted to throw up it was so terrible and jolting to my taste buds. I finally bucked up the courage to try again with this recipe because I’ve never had anything from this site turn out badly. It’s seriously a different world this is so delicious and not bitter at all. Thank you!
Mindy says
Second time making this, love it! Makes my belly feel great! Thank you
Stephani @ In Fine Fettle says
I am obsessed with this recipe! It’s the first golden milk I tried and it’s super delicious. I make it just for one, so I modify the recipe a little. In a measuring cup I do 3/4 cup homemade almond milk, about 1 heaping tablespoon coconut cream from a can of full-fat coconut milk and then fill the measuring cup to 1 1/2 cups using the light coconut milk from the can. Since I use full-fat coconut milk I skip the coconut oil altogether. I halve all the rest of the ingredients and do just a little less sweetener. I make this all the time now! I prefer ground cinnamon to a cinnamon stick. The stick didn’t seem to impart much flavor for me. Thanks so much for this recipe!
Vicky says
Just did it right now. Omitted the coconut oil. It was yummie!!!
Thanks
Vicky
Macey says
I made this today and it was delicious. Only thing I did differently was use the canned coconut milk, as you recommended, and unsweetened soy milk. It turned out lovely. Thank you
Adriana says
Isn’t it a lot of calories just for half the amount? What is you do sports moderetaly?
Lauren says
I’ve been nervous to try golden milk after my friend said turmeric tastes similar to tree bark… but I found the courage and tried it out! It’s so good!!! Feels good on the throats and easy on the tummy. For someone who despises coconut usually, I don’t mind the coconut oil or milk at all! Super creamy and delicious and this will definitely become a staple for me. Thanks!!
Neha says
Dana, love you all the same, but this is actually Haldi Milk, it’s an Ayurvedic staple and has been around in Indian culture/food/medicine for literally thousands of years. You should include some cultural reference for this recipe and others like it so that people understand where it comes from. The blog that you cited, nutrition stripped, attempts to do this:
“Traditionally, Turmeric Milk comes from Ayurvedic practices and medicine in Indian cultures and is nothing new to Eastern cultures. In fact, it’s been known as a “healing spice” and used to help anything from sore throats, colds, flus, and stomachaches to wound healing and treatment of abrasions and skin issues (due to it’s antibacterial and antimicrobial properties).”
I would encourage you to give credit to the cultures that you draw inspiration from. It’s important for people to realize that the food they are enjoying and loving actually has some deep cultural significance to literally hundreds of millions of people.
Faiza says
agreed!
Carol says
Delicious! Thank you!!!!!
KENDRA ROULETTE says
I just tried this recipe and it’s Fantastic! I used a little honey for my sweetener (so it’s not 100% vegan) and it turned out great. Thanks for info and the adorable blog! I just started following and I love it ❤️
Alyssa says
I tried this recipe today and enjoyed it! I had heard about golden milk before, but was pretty sceptical, as I don’t like the taste or smell of plain turmeric. When blended with the other ingredients it tastes great! I used 1 cup of macadamia nut milk (Milkadamia brand) and about 1/2 cup of ice cubes in the blender (kept it cold). Next time, I think I will brew a bag of chai tea in the milk before mixing. If I get really motivated, I will make milk ice cubes to keep it creamier. Iam wondering – on this (and many other websites) the milk is a light sunshiny yellow. Mine turned out creamy tan – not yellow in the slightest. I used a tsp of honey for sweetener – perhaps that darkened the color? Has anyone else experienced this? I used powdered tumeric. Thanks!
Lori says
This sounds great ……I’m going to try this with 1/4 of an avocado. Wish me LUCK !!
Megan says
Hi Dana,
Love, love, love Minimalist Baker. I used to consider a vegan lifestyle as completely impossible for me; your quick, easy and cheap recipes blew that out of the water – so big thanks there!
Anyway, could you do one of your round ups on dinners/lunches that freeze well? I’m only cooking for once so eating the portions of the same meal for 4-5 days can be dry.
Thanks again. :) :)
Will consider adding! Thanks Megan!
Andria Sutton says
My family loved this, even my very picky 3 year old! We dumped all of the ingredients in the Vitamix and put it on the hot soup setting. It was perfection! And the left over we put in the fridge and enjoyed cold the next morning! Oh, and we only had Ripple, the pea milk, on hand and it worked out well as a substitute for both milks.
Louisa says
I just made this and it was so delicious! Better than hot chocolate as its not too sickly but really lovely and comforting.
People need to remember that we all need fat in our diets as some vitamins are fat soluable! And I thought the coconut oil worked in it really well.
Thanks for another great recipe!
Danielle says
Holy Love In A Cup!!! I tried this after a run as I was feeling a bit sore, but didn’t want to take meds. I absolutely fell in love with this and drink it after runs as part of my recovery. I am so in like be with recipe! I am anxious to try your Golden Milk Nice Cream and Macaroon as well! I think I may be obsessed ??
Kris says
Great recipe!!! I have made “golden milk” before and love it so much! I tried this without the coconut oil and I added a bit of cardamom. This is actually really tasty if you drink it cold/iced in the summertime as well! <3
Liz says
Just made this – yum! I added some vanilla and used flax milk – so now it’s full of omega 3’s, too :-) I’m going to try it without the coconut oil next time, just to compare. Thank you, Dana!
raima says
I have tried it and it’s really takes 5 minutes to make! thanks Dana :)
Alyssa says
Can’t wait to try this! Have been looking for a simple golden milk recipe. One of my favorite restaurants does golden milk matcha, so I may add that in there. Any suggestions on that route?
Natalie says
Just made it this morning and I’m already hooked! It’s so delicious and comforting. Thanks for sharing your great recipe!!
Julia Fremder says
Hey Dana,
first of all I want to say that I really appreciate your blog and your recipes! It’s great that most of the recipes are gluten-free and I already tried a lot! Me and my husband felt in love with the TAHINI CHOCOLATE BANANA SOFT SERVE!
I tried the golden milk too and it’s amazing! I changed it a bit and took quinoa-rice-milk instead of almond/coconut milk and I used fresh ginger additionally. It’s wonderfully warm and spicy! Wish you all the best and king regards from Hamburg, Germany :)!
Deidra says
I make a drink similar to this but never thought to add coconut oil. I tried your version, and the coconut oil makes it next level flavourful/creamy/satisfying! Yum!!
Jayne says
Loving the recipe! I’ll probably sub out cashew for the almond milk but that’s just personal taste. Can’t wait to try it!
Liz s says
I love you. I really really really love you, whoever you are behind minimalist baker, I love you. Every recipe I make off this website is on point. Delicious! Love the golden tea x ten!
Krystal says
Such a fan of this golden milk! Made it, love it, have had it every night since.
Norah says
Absolutely delicious! I have been trying to incorporate turmeric in my diet for the anti inflammatory benefits and this is an amazing recipe to do it!
Julia P says
WOW! This stuff is so good I can’t believe it’s the first time I’ve tried it. I know this sounds cheesy but I just felt instantly “good” while drinking this. Going to start having this as an evening treat on the regular!
I also am going to poor a little in my morning iced coffee tomorrow and see how it tastes? it might taste terrible but I’ll give it a go! although I would probably have to omit the coconut oil if its going to be iced…
Ana Hale says
Found this recipe years ago in a yoga book, they call it “yogi milk” as it helps keep joints flexible, it also benefits the female reproductive system! Never used coconut milk , just almond milk and my recipe called for 1Tbs almond oil per cup. I use honey because let’s face it, it’s yummy ? and nutmeg for the same reason. If using a dry turmeric, it had said to boil it first. I now add maca as well, again yummy! Mahalo for all the incredible recipes, you are one of my favs! Aloha
Heather@WillSingForDessert says
I have been wanting to try this for a while. I am taking this wonderful recipe as a sign to make some. It sounds absolutely delightful!
Lizzie || Wholehearted Life Coach says
Delicious, I always wondered how they made golden milk. And I never knew that coconut oil helped aid the turmeric to digest – amazing.
Allie says
Yessss! I’ve been experimenting with golden milk for a few months now and haven’t found the right recipe yet, so I’m excited to try out yours! I see you make it on Instagram all the time and so I figured it would be popping up here soon!
Sam says
I had turmeric milk in laguna beach and it was cold. I loved it. Could you drink this warm?
Sam says
I mean cold ha ha
I think so, Sam!
Saffia says
This looks so good! Can’t wait to try it.
louise says
Hi, I’ve just found fresh turmeric root how would I use it in this recipe? Thanks
Hi Louise! You can grate 1 tbsp peeled, grated fresh turmeric root!
Max says
Thank you for sharing! btw love your recipes!!
In case I wanted to use freshly cold-pressed turmeric and ginger, cHow much extracted juice should I use for each rhizome?
Thank you!
Natmari's Corner says
Nom nom nom golden milk is delicious!
Kena Shah says
It’s great that the western world is just beginning to discover turmeric milk! This has been a part of India’s history for millennia; we, Indians, call it haldi doodh (haldi meaning turmeric and doodh meaning milk).
Love your recipes by the way!
Sending love from Canada!
Christina says
Thanks for sharing Kena Shah! I’m curious… is coconut milk used in the traditional recipe, or cow’s milk? In India today, would it be served with coconut or cow’s milk?
Kena Shah says
Hi Christina,
It’s definitely cow’s milk that’s used in India today! You might find coconut milk in South India, since coconuts are part of traditional South Indian cuisine but in the rest of India, I highly doubt it.
Swati says
Hey Dana! I love your blog and am a big fan. Just wanted to point out that this is heavily inspired by a traditional Indian recipe (it’s called “haldi dhoodh” in Hindi, “haldi” = turmeric, and “dhoodh” = milk). It would be nice if you could attribute that here.
Clara says
This is a lovely suggestion! It’s so nice to learn about the origin and history of my food. Health bloggers didn’t invent everything from scratch :)
Kena Shah says
Haha, I just saw your comment Swati and realized I made the exact same comment below you!
Monique says
I cannot believe I waited this long to make this!!! Absolutely delicious!!
Diana Davies says
I just made this, and I love it! Next time I make this, I’ll leave out the coconut oil to compare. Delicious!!
Sophia says
This looks so good! I haven’t tried it yet, but I was thinking you could turn it into a pudding by adding a cornstarch slurry and maybe some vanilla extract, too.
Bradford Speck says
I disagree wholeheartedly with the folks saying that the oil is unhealthy, regardless of type, & should be eliminated from the recipe.
First of all, dietary fat is NEEDED by the human body, & is necessary for production of different cells throughout the body, including brain cells. Do some research online & see for yourself.
2nd, if this were just for a nice tasting healthy drink then fine, eliminate the fat if you want to, but for those of us who take Turmeric for the multiple beneficial effects of Turmeric, ( in my case as an anti-inflammatory to ease the pain of my bursitis & arthritis, which it does very well), & the fat is required for us to absorb it well, then it behooves us to KEEP the fat in the Golden Milk, & the black pepper, or else we’re just “spinning our wheels”.
If necessary or desirable to limit or eliminate fat from a persons diet then he/she can eliminate it from other foods where it’s not needed, like butter on our toast etc.
Kait says
I just made this! So yummy. ☺I substituted local ghee for coconut oil.
Hany says
Really nice and made me replace all other unhealthy drinks
Kait says
Just made this… So yummy! I substituted ghee for coconut oil. ☺
Megan LaCross says
I love golden milk but make it without oil. I blend flax seeds or chia into mine instead. I’m curious why coconut oil is the standard fat used. Wouldn’t any type of fat have the same effect to unlock the turmeric benefits ? Do you know ?
Hmm, that’s a good question. I’m thinking the fat from coconut milk might be sufficient?
Angelica says
Exactly was I was about to point out. No need for extra fat because the fat in the coconut milk is sufficient for curcumin absorption. I used full fat coconut milk here and that is plenty, bordering on too much, for me. I usually make my golden milk with soy milk and don’t add a fat. I’d say most plant milks naturally have some degree of fat, that may be enough as well. If not I’d add Udo’s 369 Omega oil at the end. Some cardamom sounds like a great addition. I’ve seen premixes that include ashwaghanda! Thanks, Dana☮️
Lorraine says
I’m wondering where the Sodium content is from .??…it seems rather high at 161 mg in 3 cups of liquid…
I haven’t yet worked out the % age. Sounds good otherwise…Thanks Lorraine
Josephine Smith says
Hello, I am looking forward to making this for my children tomorrow, I am just wondering what’s the thinking behind using light coconut milk and then adding the coconut oil? Many thanks for the recipe!
I personally just prefer the texture that way! But you can certainly use full fat and omit the oil if desired.
Anita says
I have not tried golden milk with coconut oil. Perhaps that would dissolve the turmeric and get rid of the unpleasant sludge that I have found in the bottom of the cup. Using stick cinnamon would probably help also.
Carlin says
Aside from the fat discussion, the coconut oil is what disolves the turmeric so that your body can absorb it. Turmeric is not water soluble so it won’t melt or dissolve in awater based liquid, your body will not absorb the curcumin (active ingredient) and you will just pee it out. Olive oil is good too (not that I’d like it for this recipe).
Eva says
That’s why we traditionally made it with raw whole milk. Another option is fat from coconut milk (not lite).
Melissa says
Really want the anti inflammatory benefits of this delicious looking recipe. I am concerned, however, that my reflux symptoms may be aggravated by the spices. Any insight on this? Thanks!
Hmmm, maybe just start with half the amount of spices, and leave out the pepper?
Melissa says
Sensible idea! I will try it, and see how it goes. Thanks?
Julie says
Black pepper increases the bioavailability of the turmeric which increases it’s anti-inflamatory benefits. I have really severe acid reflux and golden milk has never aggravated it so far! :)
Abby says
Hey there. This is to the individual with reflux. I have gird and Ive had ulcers previously (due to stress). I dont know how your body will react to it, but I can tell you with all honesty that this recipe has never set my reflux off. If anything, it seems it may have helped it.
Jess says
Have you tried mixing this with a dark coffee or espresso to make a … golden latte? I’ve not tried this recipe before and I can’t think to if that would taste good or horrible.
I haven’t! But that’s definitely gonna be next on my list!
Cait says
I’ve recently discovered golden milk and love it– one thing I do to make things easier is to make a larger quantity of paste with all of the spices (turmeric, cinnamon, cardamom and pepper), grated ginger, coconut oil and a little bit of water. I cook it a little to get all the flavors to mingle, add some honey and then pour it into a jar to store in the fridge. With the paste I only have to mix a dollop into almond or coconut milk instead of messing around with all the different spice jars.
I’ve seen this done, too! Good to know you have found success with it!
Cait says
Ahhh I just had to respond to this coz I’m a Cait too! I never see any other Caits around so I just wanted to say hi ??
Leslie says
How would it taste with Cashew milk instead of almond or coconut?
Eva says
Would be creamy and tasty
Joyce says
Healthy fat is one of the most important things in our diet. I eat pasture raised organic butter every day and have lost weight. I also eat coconut oil on a three times weekly basis and my cholesterol is way down. So obviously healthy fat is a good thing. Won’t be changing my mind on this issue. Thanks for the recipe.
Rachel says
Hey!! Thank you so much for putting this recipe up. I’ve been having it every night for a while with just almond milk. It’s does wonders to detox your liver and reduce bloting after meals. I can’t wait to try your version!!
Martín says
thank you!! wayyyy better option than the bulletproof coffee (pure venom). Regards from Argentina.
Dont worry about the fat if you train daily basis.
Lin says
Thank you for this recipe. I purchase our organic golden milk locally but will add some of those good spices to mine and warm it up. I have only had the golden milk cold so this will be a new way to try it.
Linda Raymond says
Sounds Yummy!! Im going to add some matcha powder tea to it for the antioxidants. Thanks for the recipe!
DO IT! Let me know how it goes!
Diana Davies says
That sounds delicious!
Nancy says
Ah, the “fat” debate. How about we just review the recipe for flavor, and let everyone decide for themselves about what is “nutritious”? I’m recently diagnosed with pre-diabetes and am reading a LOT about the benefits of a low carb/high fat diet for controlling diabetes. For me, the culprit is sugar and carbs, and not the fat. I’m seeing results. Its a fabulous recipe, and I think we should stick with that!
Thanks Nancy! Hope you love this recipe!
Izzy Bruning says
This looks really good!
Izzy | Pinch of delight
Dee says
Golden milk has been on my radar for some time, but wondering if I could sub soy milk for the as we have nut allergies in my house.
Kristi says
I’ve made this with soy milk. It won’t have that yummy coconut flavor, but if you’re allergic, you probably won’t miss it.
Eva says
You can use coconut milk or hemp/sunflower seed milk. I grew up drinking this with Raw milk.
Lukullicious says
Hi everyone, I use oatmilk (this recipe thank you @veganlovelie contains also coconut) and I add cardamom seeds and dates as sweetener, fresh ginger, fresh or ground tumeric, cinnamon and pepper. Then I blend all ingredients well and strain it. It tastes great cold or you can heat it.
Melody says
I appreciate your comments Jim, but there are people who are underweight and appreciate recipes like this with good fats as a way to add a few pounds. I have never been overweight and lost a lot of weight when I eliminated dairy in my diet and now I’m slowly gaining to be my ideal weight.
Zory says
Are you a vegan? I have that same situation as you, I wouldn’t mind getting a few tips from you. I am vegan btw.
Zory says
The above comment was for Melody
Elyzabeth says
I cant wait to try this receipe!!! I am vegan and breastfeeding and always as been underweight. I have a very fasy metabolisium. The high healthy fat option will be good for me! Eating processed fodd and unhealthy to gain weight is not en option for me.
Natalie Nunn says
I made this today instead of my usual afternoon coffee and WOW! I’d never had turmeric in a drink before and it’s actually really good! I think I’ll be switching to this for my afternoon pick-me-up now :) Thanks!
Yay! Thanks for sharing! xoxo
littleblackdomicile blogger says
Hey- New to your blog. Detoxing is important in our food and also our decor. Life can be grand!-Laurel Bledsoe
Ashley Trudo says
This looks delicious! Can’t wait to try your recipe friend! :) xo
Thanks lady! xoxo
Vickie says
I love your site and the recipes are healthy
Beautifully photographed and inspiring!
Thanks so much! I’m trying two of them today!
Jim Campbell says
That looks good but contains wayyy to much fat. Read 80/10/10 by Doug Graham or watch Forks Over Knives. Total daily percentage of calories from fat should not exceed 10%. If it does go above 10% that’s when all of the western diseases that are killing everyone begin to show up. The research on this is overwhelming, unavoidable and very clear.
And contrary to popular popular belief “healthy” oils are not good for you…they are pure fat. You would do well to keep them out of your diet. So have this drink, but greatly reduce or even get rid of the coconut oil. You will lose weight and have more energy without all of that fat in your blood.
Best,
Jim
Thanks for sharing your insight, Jim. I’ve actually been reading about this diet philosophy too recently. While I understand many have committed to this diet, there are still plenty of other folks who like to incorporate a bit more fat, and I like to give options for both.
To keep this recipe low-fat/oil, simply use light coconut milk OR almond milk as the base, and omit the coconut oil!
Lauren Smith says
You’re just so lovely! Loving the positive vibes!! ✌☮
Thanks Lauren!
Faiza says
Hi there,
For someone that’s focusing on gaining weight, I appreciate this option!
Jonathan says
I have a high metabolism and suppressed immune system, so I’ve been eager to try this. In the absence of coconut oil or milk, I used unsweetened almond milk and I will admit, 1/4 tbsp vegetable oil – and I’m not sorry! Mmm, the butteriness… The rest I used fresh, grated right into the pan. Anyway, it resembled something in between egg nog and horchata. I added an organic raw cane as sweetener, I think local honey will be a better choice next time. I also have a very swollen lip currently and while it’s still quite plump I can already feel a loss in pressure.
Tom says
As someone who struggles with weight gain and keeping weight on, a slightly fattier option suits me just fine! Thank you for publishing this version!!
(Also, thanks Jim for not just bashing the recipe but sharing sources of information for people to study if they like)
Daniela says
Hello. Thanks for the recipe. I had originally seen the recipe with almond milk only but this one with coconut milk is delicious! I would not change a thing! You don’t like the fats then don’t make it. It’s that simple.
Mayo says
?
Sarah H says
Hi Dana, I recently made the switch to 100% plant-based diet, and I LOVE your blog! So much inspiration, thank you!!
I have a question about this recipe. You mentioned the turmeric is fat soluble which I understand, but I’m wondering if you need to use oil as the fat? Would the coconut milk (or another nut milk with fat content) work just as well as a sub for the coconut oil? Or if I wanted to sprinkle it on avocado toast, would the natural oil in the avocado do the trick? Thanks!
Dahlena Pretorius says
Thanks for this recipe, Dana. Going to live on this tasty drink and everything my body thrives on. I put organic coconut oil in everything possible, our brain needs the healthy fat, lubricates intestines and great for the skin. Can’t wait to try your other recipes!
Andrea Marie says
I was thinking the same thing, it being fat soluble means it should respond well to any fat. I’m sure the turmeric is not prejudice. Best wishes!
Moksha says
Wow. Thanks for this. Ayurvedicly this fat- and this kind of fat, is necessary for absorption and uptake of all the necessary minerals in this. I add a bit of ashwagandha and will add some shiajit when I replenish my supplies. Love the idea of canned coconut milk, I hadn’t thought of that for this.
I use a bit of raw honey as that works better for my body.
All things being in balance, this is a lovely recipe. Yummy with a kick!
Thanks again!
MArina says
You should not omit coconut oil in this medicinal recipe. If you use tumeric as an antiinflamatory ingredient, it requires a bit of black pepper and some oil for those to get active in you’re body.
MARY says
I actually make it without the coconut oil, love it!
Marika says
This is a lovely response. I am making this for my son and my self for a before bed drink ❤.
I also wanted you to know that I have tried a number of your recipies and I love how they have turned out. You must test them a bunch because they always turn out well.
Carolyn says
Totally agree. Stopped adding any oil. Actually makes me really sick. Thanks for options.
Yuki says
You have an option to not make the recipe.
Melissa says
Well said :)
Mary says
Love this. Keep being awesome.
John says
Good answer Yuki
Julie says
Can I use Lactaid milk instead of coconut or Almond milk. very lactose intolerate
Jennifer Joyce says
Hi Julia,
All plant milks are dairy free, therefore they are lactose free as well. You can use both of the plant milks in the recipe with no issues.
Thanks
Andrea Marie says
If you do not use oil it will not absorb into your lymphatic system and it’s pretty much pointless. If you are against adding oil make sure to add pepper it’s very important for absorption.
Jenni says
Thank you for this. I am trying to find anti inflammatory recipes and might have tried to omit the oil, until I saw this response!!!
Michelle says
You can replace the coconut oil with a high grade unsalted butter.. see if that helps..
Mimi says
These recipes are completely personalizational (is that a real word?). You can add or take away any ingredient that you desire to either put in or remove for whatever your reasons. I WAS using a recipe that did not include coconut oil, but I wanted it (excellent brain food) so I put it in….THEN I found this recipe that has it included. So, no one should feel stuck to having to use incompatible ingredients. Pick what you like, dump what you don’t like…and see what you come out with. Who knows, you might just stumble on a real winner that works for lots of folks.
Becky says
❤️
Suzanne says
I find this as an awesome bedtime beverage BUT I omit the cinnamon for the morning drink cinnamon makes Me perky lol great tasting and diversityed ingredients that I’ve wanted to incorporate into my diet ! THANKS, Suzanne
Tony says
Damn right, man. Everyone is arguing which one is bad for them, sugar or fat and they just don’t want to see that it’s both. People, please start thinking about your health in evolutionary terms!
Tessa says
Healthy fat, and much of it is actually really good for the human body and for the brain to function properly. In evolutionary terms, there was plenty of natural fat in the diet.
Alice says
And there it is. Therr is a hige difference between healthy and not so healthy fats/cholesterols. Our brains need fat to function. Good fats help keep the arteries clean.
BarbaraAnne says
How about don’t make it (just like I don’t make recipes containing animal products cause I chose to not consume them) and also not take nutrition advice from a chiropractor.
Tonya says
I think most likely people respond differently to different diets. But I just want to add my thoughts actually facts…. I went and did my own clinical trial simply to prove what you are saying is correct. I went and had complete blood work done. Then I followed a very strict high fat low carb diet for 3 straight months then had complete blood work done again. Asked my Dr to compare. The end result it had absolutely zero negative effect and I lost 15 lbs and felt great. Honestly I was a bit disappointed to be wrong. But lesson learned on my part. Take it as you want I know I wouldn’t and didn’t believe but now I do.
Danielle says
Kellie,
There’s actually quite the consensus on this. The Dietary Guidelines (DGA) for 2015-2020 state that your total fat should be <10% SATURATED FATS of your total intake (as well as your daily added sugar be <10% and your daily sodium <2300 mg.) If you convert that to a 2000 calorie diet that’s ~1tbsp of butter or equivalent. And a total oil intake of 27g/day, or about 2tbsp of oil.
If you’re following a healthy eating pattern you will have no problems getting in adequates amounts of omega 6 and 3.
Eating is a lot more intuitive than people make it. Eat fruits, veggies, whole grains, lower fat dairy, protein with 2 more seafood choices a week and limit your sat. fats, added sugars and sodium and you’ll be happy and healthy.
Since coconut oil is a saturated fat, an easy option to keep a little oil in this recipe but closer adhere to the recommendations would be to sub out the coconut oil for sunflower oil (unsat. fat) etc.
Kellie says
Danielle – you seem to have missed one of the main points of my post. Which is that there are evidence and recommendations for a multiplicity of diets. And so we’ll all believe what appeals to our individual sense of what is right. Let’s talk when we’re 90 and figure out who was right – haha! Or maybe it’s that certain diets are right for certain phenotypes. Who the heck REALLY knows. I know enough to know that we still have a long way to go in figuring out what the truly ideal human diet is.
But, if you want to argue the facts, we absolutely DO NOT get the right balance of omega 3:6 – this has been steadily trending in the wrong direction since the introduction of seed oils (which were initially waste products!!) into our diets in the late 1800’s. And we’ve been getting sicker since then. Go figure.
And “lower fat dairy” – if eating is so intuitive – why wouldn’t we eat what we could before food was so processed – which means full fat.
ashley says
You took the words right out of my mouth! This is the realist comment I have read yet.
Reading what that man has to say and being so set in his idea of thinking was a bit cringey to me. There are no 100% truths in nutritional science. Far to many variables. Thank you for adding your comment.
Brooke says
Hi Jim,
I am interested in learning more about what you are saying. Would you like to exchange emails?
Thanks,
Brooke
Sheay says
Well I hope no one intends to drink this daily! But it’s a great alternative for the vegan suffering from ulcerative colitis! And as she stated turmeric is fat sellable so it’s needed to fully absorb it! Good luck to you on your journey. I personally don’t believe in any one diet I’ve heard way to many conflicting things over the years I just believe in things being as organic and unprocessed as possible!
Mags says
Totally agree Sheay and of course the real culprit is sugar! ?
Mags says
Just tried the recipe and it delish even if I didn’t ground but just grate the turmeric! The Ayurvedic recipes calls for fresh tumeric but now I’m wondering if the spice is as good? I know it’s easier and less expensive. Also wondering if it’s good to use anything that was sitting in an aluminum can…such as the coconut milk, unless the cans are not aluminum?
Peggy Sun says
Our brains are made of fat, it is essential for optimal brain function, nutrition should be based on healthy fats in combination with fresh vegetables and lean proteins and of specific caloric intake based on activity. The problem is not the fats, it is how you combine it and of course as my grandmother always said “eat whatever you want but eat a little of it” the eliminating fats in your nutrition will effect your concentration abilities. Though I can lose more weight, my cholestestral is at healthy levels, actually low. I am 46.5 years old.
Teri says
I made this last night and loved it. EASY! DELICIOUS! I used ground turmeric and fresh ginger. Plan on making this my go-to anti-inflammatory daily drink. THANK YOU!!!
Woot woot!
Sheila Malone says
I beg to differ with Jim the latest research clearly shows fat such as avocado and organic cold pressed coconut oil are not only beneficial but necessary for our bodies to work properly. I am a retired nurse and have been a vegan over 70 years. I was a patient of Doctor John McDougall (little vegan meal cups in stores) many years ago as I was born with a congenital heart condition. I still have his and his wife’s cookbooks in my house and raised my kids and grandkids on many of his recipes. While animal fat is certainly deadly much research has been done since Doctor McDougall started his research and small amounts of medium chain triglycerides are absolutely necessary for our bodies to function properly. Cholesterol is our bodies defense mechanism of filling up the cracks that form in our blood vessels and arteries when we do not have enough vitamin E (a fat soluble vitamin) and the right kinds of fat in our diet. Numerous nutrients including the turmeric in the recipe, also need small amounts of fat for our bodies to be able to utilize them. Our skin, our hair even the digestive process require small amounts of fat in our diet everyday to work properly.
mai kizen says
I have high choloesterol. Is coconut oil on my golden latte everyday bad for people with high cholesterol like me?
Pat says
That is very true, I have been drinking this for the past 6 to 7 months. I drink it with lemon and very rarely with home made coconut milk. I have managed to lose and keep my weight down and loste my belly fat/ bloating. (No more yo-yo weight, Am costant) combine with 30 to 45 min excersise.
I used to work out for more than 90 min most of the days, 5 to six times a week. But I never lost my belly fat, I had eliminated anything made with flour and rice,pasta. Anything processed. But I still did not lose weight.
Drink this every night before bed and you will also sleep like a baby.
Jason says
I couldn’t disagree with Jim more. It’s not so much about quantity of fat consumption as it is proportions of fats consumed. 30% of calories from fat is ok if the ratios of omega 3, 6, and 9 are correct, mainly the 3 and 6. The modern diet has thrown this way out of wack. They say the ratio for most people for omega 6 to 3 is 10:1. Realistically, its probably greater than that. It’s recommended that the ratio should be 4 to 1 – I believe even closer balanced is better, but very difficult to do. Keeping this ratio balanced will naturally decrease your percentage of fat calories. Omega 6s are inflammatories, so consuming these in such high numbers without the anti-inflammatory properties of omega 3s to offset them is what leads to the health problems that many suffer from due to the western diet.
Kanoe says
I have been on a Paleo diet that is very low sugar and very high in fat for health reasons and have lost all the weight I wanted to since I began eating this way in Feb of this year. I’m extremely healthy and have lots of energy during the day, sleep well at night, etc. Maybe the low fat thing works for you, but it doesn’t for many others.
Charles says
As you probably know Jim there is a ketogenic diet craze going on in this country. People are eating high fat low carb because they find it cuts their cravings and helps them lose weight fast. I personally had been philosophically predisposed to a vegetarian/vegan lifestyle and Forks Over Knives helped solidify that perspective. However, I could never keep up that lifestyle. One of the things Forks Over Knives discusses extensively is the massive amount of sugar eaten in modern diets. So for both the Forks Over Knives camp and the Ketogenic Diet camp both agree that sugar is an enemy. I personally lost 28 pounds in 3 months and have kept it off even after going back to eating a standard american crap food diet 2 to 3 times a week. The argument that high fat diets lead to heart disease is being seriously challenged. The newer model is that heart disease is caused by chronically elevated levels of inflammation caused by high carb diets. High carb diets have been shown to cause more weight gain than high fat diets and as noted above, high fat diets are being used by so many people for weight loss. God bless.
Mary Dorsey says
4 people making this recipe that are doing so for the benefits of the tumeric the fat is necessary. This helps with joint pain. The fat helps the body to be able to absorb and utilize the tumeric. If watching fat intake calculate the amount into your daily intake. Coconut is a healthier fat that my Dr reccomended I take to improve my triglyceride ratios so while I am watching my intake of fats and eliminating many,I do use coconut oil and avacado oil sparingly.
Mags says
I lost 15 lbs. and 30 points on my cholesterol numbers by eating more fat….from high quality olive oil, nuts and organic veggies. Sugar is the killer?
Jeanette says
Totally incorrect about the oils.
You only want to consume olive oil, coconut oil, avocado oil, sunflower oil (best for baking).
There’s a couple of more good ones, but stay away from vegetable oils, and canola oil.
Coconut oil has the “good fat” which actually helps one lose weight.
It is the sugar that’s the killer. not to mention most grains.
Heaps says
You are so wrong. It’s the sugar that kills not the fat. You are unfortunately ill- informed.
Fani says
Right. Because the “low fat” diets worked so well for people on this country. Europe has a much better life expectancy and they incorporate all sorts of fatty oils and fish and meats. They just eat in moderation which people tend to forget about. Fats feed your brain, especially a growing child’s brain.
Janet says
Jim: I’ve used nothing but coconut oil, EVOO, avocado oil, and once in awhile ghee for several years now. I’m skinny and my blood levels are pristine. I’m nearly 60 years old. At the last check my triglycerides were 19 and the ratio of HDL/LDL was that of a teenager! Coconut oil is processed completely differently than dairy fat, which DOES gives me problems. Go figure. Maybe we’re all just different.