Golden Milk

I have to admit that I’ve never thought to add Turmeric to anything but my favorite curry recipe. The spice always appealed to me, but with its deep golden color I couldn’t imagine anything but a sense of warmth when I opened the spice cabinet. That is until this “Golden Milk” started buzzing around southern California. In town, we have several juice bars, many of which featured this milk composed of almond milk, turmeric, cinnamon and usually honey or syrup for a sweet touch. As if color wasn’t enough to attract me to it, the products usually touted a myriad of health benefits ranging from reducing inflammation to relieving upset stomachs. Yes please!

Then, Food and Nutrition Magazine came out with a wonderful Cultural Insights article exploring the origins of turmeric and sifted through its ancient and modern uses. The actual plant turmeric looks very similar to ginger. The roots are highly aromatic which adds the bright colors we seek in our curries. The fragrance is dry, musty and has a vegetable like aroma but has a sweet taste upon evaporation. Little did I know this wonderful spice would have a sweet taste! In conjunction with milk, some spices and a sweetener this Golden Milk is one way to incorporate more of this ancient spice in your day. Cooking the spice also reaps most of the health benefits as opposed to seeking out a supplement.

Nutritionally, the spice touts cancer fighting antioxidants, anti-inflammatory properties and is slowly gaining evidence to be beneficial in the use of diabetes, cancer, Crohn's disease and other chronic diseases. Golden Milk is a great way to incorporate this spice, other suggestions include adding it to the cooking water when preparing grains such as brown rice and quinoa, as well as adding to any dishes that maintain an earthy, warm taste for example lentils.

Here’s the recipe I adapted from Nutrition Stripped

Golden Milk


  • 2 Cups Soy Milk (can use any variety- almond, coconut, regular!)

  • 1 tsp Turmeric

  • 1 tbsp.Honey

  • 1 tsp. Cinnamon

  • Dash pepper and Ginger (I used ground, but fresh would be wonderful!)

  • Optional:

  • Dash cardamom

  • Coconut Oil

  • Vanilla Extract

  • Maple Syrup


  1. Combine all ingredients in a small saucepan, set on low for 20 minutes to let the flavors simmer and combine

  2. Top with fresh cinnamon and honey if desired

Traditional medicinal suggestions incorporating turmeric & essential oils include:

For indigestion

4 drops turmeric + 2 drops lemongrass + 4 drops ginger in 4 tsp of carrier oil

Blend and massage into abdomen.

For emotional tension

1 drop turmeric + 2 drops neroli + 2 drops ginger to a warm bath.