I first tried Golden Milk several years ago when my husband was a student at the California School of Herbal Medicine. He made me a nice warm cup when I was complaining of an upset stomach. One sip and I was in love. Little did I know how powerful this beautiful golden concoction really was.


Golden Milk is based on ancient Ayurvedic medicine and brings balance to the three Doshas (I’m not an Ayurvedic practitioner, so, unfortunately, I can’t elaborate further). Its main active ingredient is Turmeric. Fresh Turmeric is a root that looks similar to ginger and can sometimes be found nuzzled in with the produce in your local grocery store. More often it can be found in its powder form which is perfectly fine, if not preferred, for making Golden Milk. Turmeric has curcumin in it which is a strong anti-inflammatory that gives Golden Milk many of its healing powers.


I’ve personally used Golden Milk in a variety of ways, but it’s my go to in these three situations:


Irritated Skin – Golden Milk truly does help swollen irritated skin. I struggle with cystic acne, and it really helps when I am having a breakout. I notice that without the inflammation my skin can recover more quickly and looks less red. If you are using Golden Milk to help calm irritated skin, it is important to include the coconut oil or creme. The healthy fats in the coconut are great for the skin, whether you slather it on or digest it.


As a mild painkiller – I recommend Golden Milk in replace of Ibuprofen often to clients who are suffering from an injury, low back pain, or if they have just finished a particularly hard workout. I find that it really helps when my muscles feel achy or overworked. I also drink Golden Milk when I have cramps, it’s great to ease cramps caused by swelling, and the ritual of drinking warm liquid is soothing.


To soothe an upset digestive tract – bloating and nausea. I suffer from a sensitive digestive tract and am often bloated, nauseous, or both. I spent so much of my 20s bloated I didn’t even realize I was bloated until I started drinking golden milk and probiotics ritually. Golden Milk is great to ease the swelling that causes bloat and some forms of nausea. When your digestive tract is healthy, you can digest your food more efficiently, which means you may get fuller faster!


Let me know how turmeric helps your health in the comments!
Since the first time I tried Golden Milk, I have worked on perfecting my recipe which I am now happy to share with you.

1 cup almond milk (prefer unsweetened vanilla)

½ tsp dry turmeric

Two thin slices of fresh peeled ginger

1 cinnamon stick or ⅛ tsp ground cinnamon

1 Tb coconut oil or creme from the can (the solid bit that separates to the top)

¼ tsp black peppercorns

1 tsp honey (or to taste)


Pinch nutmeg

2 whole cloves

¼ tsp vanilla extract

Combine all ingredients in a small saucepan and bring to a simmer. Do not boil. Turn heat to low and cover letting steep for about 15 minutes.

Strain into a cup to remove all spices.

Sprinkle with cinnamon.


You may be wondering why the black pepper and coconut oil. Coconut oil is great for your digestion and skin, so you get an added health benefit while adding some healthy fat to your drink, making it perfect for breakfast. Black pepper and turmeric are buddies and should be paired together for the full benefits of either.

Add anything unusual to your Golden Milk? I believe recipes should always be improved so let me know how you make yours special in the comments.