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    Home » Vegan & Dairy-Free Recipes » Fresh Turmeric Golden Milk

    updated: January 31, 2021

    Fresh Turmeric Golden Milk

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    This post may contain affiliate links. Please see our privacy policy page for details.

    This Fresh Turmeric Golden Milk (or sunshine in a cup as I like to call it) is surprisingly quick and simple to make! It's naturally sweetened, full of anti-inflammatory goodness and contains a secret ingredient that adds a heavenly touch!

    An iced golden milk latte in front of a ceramic milk jug and spilled turmeric root.

    While Golden Milk and Turmeric Lattes have become all the rage in the western world, its easy to assume its a new-age trend. But, believe it or not, Golden Milk is an ancient medicinal drink derived from India. Traditionally called Haldi Ka Doodh and made with just hot milk and turmeric. It was used to remedy many minor ailments. Its also long been consumed as a preventative measure for overall health.

    The Best Times to Enjoy Golden Milk

    Autumn / Winter / Sping

    One of the best things about Golden Milk is that it's delicious both hot and cold! It makes for a refreshing, creamy sip on sunny spring days. But, it especially makes for the perfect cup of warm sunshine on cold, snowy days.

    Warming

    Cinnamon, Turmeric and Ginger are all warming spices. This means they heat the body and are beneficial to consume during the cooler seasons. A hot cup of this delicious dairy-free Golden Milk is perfect for those bitter or damp days, helping to warm us from the inside out!

    Grounding

    These warming spices, along with the good fats in this golden milk, also offer a grounding effect. Eating grounding foods is especially beneficial during the seasons of change (spring and fall). Since we are in the ether/space and air elements during these seasons, its easier to get lost in the mind and other realms. For some, this can provoke anxiety, stress and depression. Grounding foods (and practices) help bring us back into our bodies; into the physical and into the present moment.

    Frothy yellow golden milk in a mug with a spoon resting beside.

    There's an herb for every system, every organ, every gland and every tissue of our body. Mother Nature has put medicine in our food.

    ~ Bob Marley

    Health Benefits of Fresh Turmeric Golden Milk

    Turmeric

    Anti-Inflammatory

    Turmeric is known as a super-food. Which means its incredibly nutrient-dense and offers powerful nutritional benefits. It's so powerful that it's comparable to over-the-counter anti-inflammatory agents. And there's more than one benefit to using turmeric as opposed to a synthetic anti-inflammatory agent!

    Curcumin is the compound responsible for these powerful anti-inflammatory effects as well as turmeric's vibrant yellow-orange colour.

    The word on this little compound's health benefits has spread like wildfire and for good reason! High doses of turmeric can provide relief for countless conditions including arthritis, toothaches, bruising and PMS symptoms (to name a few).

    Potent Antioxidants

    Although turmeric is known for its potent anti-inflammatory effects, it quietly boasts some pretty powerful antioxidant activity as well. The antioxidants present in turmeric are known to be protective against cancer, heart disease and degenerative neurological diseases.

    A burlap bag with turmeric tubers spilling out.

    Ginger

    Carminative

    Much like turmeric, ginger also offers natural medicinal power. We all know the old ginger ale remedy for a nauseous stomach. This is because ginger ale was originally made with real ginger. Unfortunately, that's not usually the case today. The good news is, it's easy to make your own remedies with fresh or ground ginger!

    This powerful root is known as a carminative. This means its very effective in relieving nausea and motion sickness, as well as promoting healthy elimination. One great thing about ginger is that its safe to consume during pregnancy!

    Anti-Inflammatory

    Another great thing about ginger is that it also adds even more anti-inflammatory power to this Golden Milk; thanks to some mighty compounds called gingerols!

    Cinnamon

    Blood Sugar Balancing

    We often only think of cinnamon as a yummy spice to add to autumn and holiday baked goods. However, cinnamon is another medicinal powerhouse. One extremely beneficial quality of cinnamon is that it is very effective at balancing blood sugar levels.

    Antibacterial & Immune Supporting

    Cinnamon also has antibacterial effects and can aid in soothing gastrointestinal distress. In fact, cinnamon has an extensive list of ailments it has treated throughout both Eastern and Western history. It's a spice that has countless benefits and is great to consume during the cooler seasons to support the immune system and overall health.

    Cacao Butter

    Beneficial Fats

    If you've been wondering, cacao butter is the secret ingredient in this Golden Milk! When making it dairy-free, it adds some good fats, more grounding power and a deliciously subtle flavour that blends so nicely with the warming spices.

    Although cacao butter is a saturated fat, its an extremely beneficial fat with loads of health-protecting qualities. For one, it contains certain plant sterols that inhibit the absorption of cholesterol, so it is actually beneficial for cholesterol levels!

    Antioxidants

    Cacao butter also contains powerful flavonoids that are known to have the same effect as aspirin in preventing blood clot formation. Despite what the mainstream narrative says about saturated fats, it's important to look at how the whole food interacts with the body. And in the case of cacao butter, there is much more than just saturated fat present. The many other antioxidants and compounds make it a powerful superfood, beneficial to heart health and cholesterol.

    A mug of frothy golden milk in front of turmeric and cinnamon sticks.

    Naturally Sweetened

    Enzymes

    Golden Milk is commonly sweetened with honey. Which if its raw and unpasteurized (and of course ethically sourced) offers some great benefits. Raw honey is full of beneficial enzymes, is a complete protein and is a great source of many vitamins and minerals.

    Minerals

    If you are making this Golden Milk Vegan, I recommend using pure maple syrup. Maple syrup is an excellent source of the trace minerals manganese and zinc.

    Pepper

    Bioavailability

    Now, you might be wondering why on earth would you add pepper to this sweetened twist on traditional Golden Milk. And my answer is simple, bioavailability! You see, it's quite hard for the body to absorb and distribute curcumin, but when consumed with our friend pepper its bioavailability increases by 2000%! And no, that third zero isn't a typo. Pretty amazing stuff, eh?

    With all the benefits listed above, it's no surprise that Golden Milk and Turmeric Lattes have made appearances in many coffee shops and even on grocery store shelves (in instant powdered form). It's an exciting time in the health and wellness world, and while this is wonderful and very convenient, you really don't need to head out to your favourite coffee shop or spend big bucks to enjoy this dreamy, medicinal delight.

    How to Make Golden Milk

    Making Golden Milk is surprisingly easy and quick if you have the ingredients on hand. Plus, this recipe uses fresh turmeric rather than powdered, so all that anti-inflammatory goodness is in full force! (and not to worry, I also provide powdered turmeric and ginger measurements for those times when fresh is not available).

    If you're making this Golden Milk with powdered ginger and turmeric, all you need to do is throw all the ingredients in a blender and blend until smooth (a few seconds).

    The ingredients needed to make Golden Milk.

    Peel & Chop

    If you're making this Golden Milk with Fresh ingredients, you will just need to peel and chop your ginger and turmeric before tossing in the blender. You'll want to use about 1-2 inches of fresh ginger and turmeric (or more or less depending on how strong you like each flavour).

    A turmeric tuber being held between a finger and thumb.
    Freshly peeled and chopped turmeric.

    Blend

    Once the turmeric and ginger is peeled and chopped into small cubes, throw it all in the blender with the remaining ingredients and blend until smooth (30 seconds to a minute).

    Chopped turmeric being added into a blender jug.
    Freshly blended and very frothy golden milk.

    Enjoy!

    To enjoy cold, pour over ice.

    Golden Milk being poured into a small glass over ice.

    To enjoy warm, heat in a small saucepan over medium-low for a few minutes. Stir often to prevent any sticking. Once steam begins to rise, remove from the heat and pour into your favourite mug!

    THIS RECIPE IS...


    • Vegan
    • Warming
    • Grounding
    • Anti-Inflammatory

    Making This Golden Milk Dairy-Free? Check Out These Homemade Plant-Based Milk Recipes

    • Homemade Coconut Milk
    • Homemade Tigernut Milk
    • How To Make Cashew Cream - A Complete Guide
    A frosty glass of iced golden milk centred between spilled turmeric and a ceramic milk jug.

    If you try this Golden Milk recipe, let me know how it was by leaving a comment and/or a rating below! And make sure you're following along on Pinterest, Instagram and Facebook for more wildly nutritious recipes!

    Golden Milk being poured into a small glass over ice.

    Fresh Turmeric Golden Milk

    Recipe By : Michelle McCowan
    5 from 1 vote
    A delightful twist on the ancient medicinal drink, Haldi Ka Doodh!
    Pin Recipe Rate Recipe
    Prep Time 5 mins
    Total Time 5 mins
    Dietary DF, GF, Nut Free, Soy Free
    Season(s) Autumn, Spring, Winter
    Difficulty Moderate
    Yield 2 Cups

    Equipment

    • Blender

    Ingredients
      

    • 2 cups Milk of Choice (I like using Coconut)
    • 1.5 - 2 teaspoon (A 1-2 inch peice) Fresh Turmeric, peeled and chopped (½ teaspoon if using powder)
    • ½ teaspoon (About a 1 inch chunk) Fresh Ginger, peeled and chopped (¼ teaspoon if using powder)
    • 1 - 2 teaspoon Maple Syryp / Raw Unpasteurized Honey (ethically sourced)
    • ½ teaspoon Cinnamon
    • ½ teaspoon Pure Vanilla Extract
    • 1 teaspoon Raw Cacao Butter
    • Dash of Pepper

    Instructions
     

    • Place all ingredients into a blender and bend until smooth.
    • To serve cold, pour over ice and enjoy!
    • To serve hot, pout into a small saucepan and heat over medium-low for a few minutes, stirring often to prevent sticking.
    • Once Golden Milk has reached your desired temperature or begins to steam, remove from the heat and pour into your favourite mug and enoy!

    Notes

    Sprinkle more cinnamon on top or add some coconut whipped cream for an extra special treat!

    Nutrition

    Serving: 1cup | Calories: 514kcal | Carbohydrates: 18g | Protein: 5g | Fat: 51g | Saturated Fat: 44g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Sodium: 31mg | Potassium: 597mg | Fiber: 1g | Sugar: 9g | Vitamin A: 1IU | Vitamin C: 3mg | Calcium: 53mg | Iron: 9mg
    Total Servings : 2 Cups
    HAVE YOU TRIED THIS RECIPE?We love seeing your Beet of the Wild creations! Tag @beetofthewild on Instagram & use the hashtag #beetofthewild

    Aggarwall, B.B., Prasad, S., Tyagi, A.K (2014). Recent Developments in Delivery, Bioavailability, Absorption and Metabolism of Curcumin: The Golden Pigment from Golden Spice. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3918523/#__ffn_sectitle

    Murray, M., Pizzorno, J., Pizzorno, L. (2005). The Encyclopedia of Healing Foods. Atria Books, New York.

    Posted by Michelle McCowan on June 16, 2019 Filed Under: All Recipes, Autumn Recipes, Drinks, Gluten-Free Recipes, Spring Recipes, Vegan & Dairy-Free Recipes, Winter Recipes Tagged With: Anti-inflammatory, Golden Milk, Naturally Sweetened, Turmeric, Vegan

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    Reader Interactions

    Comments

    1. Lucia says

      September 26, 2020 at 1:34 pm

      I absolutely can’t wait to try this!! I be done Golden Milk before but never thought to add cacao butter!!

      Looks so good!

      Reply
      • Michelle McCowan says

        September 26, 2020 at 2:01 pm

        Yay, I can assure you won't be disappointed. It's such a yummy touch! ❤

        Reply

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    I'm Michelle,
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