Golden Milk with Turmeric (Jiāng Huāng 薑黃 )

Golden Milk Drink

The delicious drink called ‘Golden Milk’ can be made by adding 1/8 – 1/4 teaspoon organic dried turmeric powder to a cup of warm milk on the stove (cow milk, goat milk or any one of the delicious nut milks*).

Fresh Turmeric Root and Powder

Fresh Turmeric Root and Powder

Add a sprinkle of black pepper at the same time, in order to boost the bioavailability of the turmeric and bring out its medicinal benefits.  In cooler months, I also like to add 1/4 teaspoon dried ginger powder, which is warming and in the same botanical family as turmeric.  (Or you can add a little cinnamon bark powder.) Some folks also like to add a touch of maple syrup.

Let the mixture simmer for 4-5 minutes before pouring into a tea mug to drink.  For people who are easily cold in the evening during the cooler months, this recipe can be taken before bed to help them sleep.


Turmeric has many healing benefits, including:

  • increases blood flow – for muscles, joints, injuries and menstrual difficulties
  • anti-inflammatory – for reducing arthritis and other pains
  • lowers the risk of cancer
  • detoxifies the liver

Turmeric Cautions:

  • pregnancy
  • folks taking blood thinning medications (Coumadin, Plavix, etc)

*See here for how to easily make your own nut milks, without any preservatives.

If you’re going to make ‘Golden Milk’ on a regular basis, here’s another method:

Make a Turmeric Paste (for your main supply):

First, prepare golden yellow turmeric paste by taking 1/4 cup of turmeric powder to ½ cup of water.  Then, boil in IMG_2255a saucepan until a thick paste is formed. This paste can be used for the next 40 days, so make sure it will be stored in the refrigerator in a jar.

Another Recipe For Turmeric ‘Golden Milk’:

For each cup of Golden Milk you want to use, mix with 1-cup raw milk, 1/2 -1 tsp of almond oil or coconut oil and 1/4 tsp of turmeric paste, then honey for taste. While stirring on low heat, bring milk just under the boiling point. Serve with a little cinnamon sprinkled on top.  Can be consumed once daily.

* The mixture may be blended together in the blender as well for a beautiful drink*



1.     Anti-inflammatory:  Golden Milk is a drink which is a great help for stiff joints and is a source of lubrication for the system.  This above recipe used by yoga teachers for beginning students who do yoga and have cracking joints. In addition to lots of cracking, it’s used for pain in the knees and back from sitting in a crossed legged position.

2.    Drug Use / Addiction / Detox:  To restore nerve centers damaged by various polluting drugs, drink Golden Milk once daily for forty (40) days.

3.  Anti-Cancer:  Many studies show that turmeric root and powder are preventative for cancer



Thanks Radha, for sharing your turmeric paste recipe that you learned from Yogi Bhajan, The Ancient Art of Self Healing

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  1. I tried making this at home with the dairy free milk option. It tasted like a sweet & creamy dessert drink. I was cold with joint pain and it did make me feel better. I thought it was really interesting to see that Tumeric goes directly to the shoulder area. Thank you for another fun recipe.

    Comment by Melissa Kordela — February 11, 2013 @ 6:04 pm

  2. The dairy-free version sounds nice… What did you use for that? Almond milk? I also like adding 1/8 to 1/4 tsp dried, powdered ginger (Gan Jiang) to the recipe if there are cold symptoms.

    Comment by Lana — February 11, 2013 @ 11:14 pm

  3. Some of the super markets around here, like Raley’s, is now carrying a fresh bottled almond milk made by a company called Califia. It’s great stuff for all you lactose intolerant people. It would make a really good version of golden milk, I think.

    Comment by Jodi Host — March 9, 2013 @ 1:04 pm

  4. I was fortunate enough to taste this in Lana’s Intro to Herbs class.
    The taste was sublime. I’d been kind of anxious that day. Within 15 min I noticed feeling calmer and more grounded. I attribute the change in feeling to the Golden Milk. Perhaps my nerves were reacting to its properties.

    Comment by Robi — April 3, 2013 @ 9:36 am

  5. Turmeric is also a wonderful remedy for your dogs with joint pain and inflammation. You can stir into wet food if your dog will eat w/out detecting, or make a paste of turmeric (about a tsp. of turmeric powder) and water and roll up in a treat.

    Comment by Diana Rogers — April 6, 2013 @ 11:44 am

  6. I am so happy to see that this can be used by someone detoxing from drug or alcohol addiction as I know someone dealing with this right now, so over break will make them some of this. Thanks for the great recipe. I thought it was delicious when we had it in class. Thanks Radha, and Lana!

    Comment by Cynthia Lester — April 9, 2013 @ 11:01 pm

  7. I agree! This was a really great recipe. When I drank it I felt super warm, so I will probably save it for cool nights and evenings after yoga class, or to serve to my yoga students! Thanks Radha!

    Comment by Katherine Walters — April 11, 2013 @ 1:43 pm

  8. I made this and loved it! A healthy alternative to hot chocolate on a cold and stormy night.

    Comment by Elizabeth Spurlock — April 18, 2013 @ 9:43 pm

  9. I love putting turmeric with milk, sometimes i even just use curry. it really does change it’s properties and makes the milk a good balance of tonification. i think the milk brings the turmeric in the lymph.”

    Comment by jonathan — August 13, 2013 @ 1:36 pm

  10. This sounds good. It’s good to know that this can be made dairy-free. I’ve been wanting to try to make my own almond milk and plan to use it to make this yummy-sounding recipe.

    Comment by Lisa Polson — August 16, 2013 @ 12:49 pm

  11. This is perfect! I am constantly trying to keep myself from sitting cross legged, but somehow always end up that way. I recently started having pain in one knee and it cracks constantly, every time I work out. I will definitely be trying this at home!

    Comment by Kim O'Berry — December 6, 2013 @ 1:29 pm

  12. I made this today and was surprised by how delicious and comforting it was. I’m definitely going to make some for my mom when I’m home over the holidays to help her arthritis pain.

    Comment by Heather Cochran — December 13, 2013 @ 4:29 pm

  13. I make a modified version of this recipe at home. Instead of dried turmeric, I juice fresh turmeric root. Fresh and organic are difficult to find – you can order Hawaiian Red Turmeric online in 10 lb boxes (10 pounds is a lot, so I end up freezing the stuff I’m not using right away). Cardamom is a nice addition, too.

    Comment by Alli Darling — January 12, 2014 @ 3:51 pm

  14. I’m always looking for ways to consume more turmeric, I wonder how it would be with a little bit of cracked pepper to help with absorbing it’s nutrients?

    Comment by Kelsey Rumfello — August 13, 2014 @ 9:06 am

  15. I make this paste with turmeric and black pepper. It is very tasty. I use almond milk and sweeten with organic locally farmed honey. It is absolutely delicious and wonderful for reducing swelling in the body!

    Comment by Dancin Cat — June 6, 2015 @ 10:19 pm

  16. Sounds great!

    Comment by Lana — June 30, 2015 @ 9:03 am

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