Golden Turmeric Milk

reading time: 2 min

golden milk, turmeric latte, drink, non-dairy, healthy, vegan

Many people like to end their day by sipping on a cup of chamomile tea, but I've formed the new habit of making myself a cup of "golden milk" one hour before bedtime. It's spicy and warming, and lightly sweet. If you haven't heard of it yet, it's the turmeric powder that makes this beverage a "health potion" and that gives the "golden milk" its beautiful orange hue. 

I've provided you with two versions below, one a little simpler than the other. I'll admit to falling in the first (quicker) camp more often than not for my evening fix.

>> Turmeric contains curcumin, the polyphenol identified as its primary active component, which exhibits 600 potential health benefits of turmeric including antioxidant, anti-inflammatory, anti-septic and anti-cancer properties. Additionally, it boosts immunity, helps maintain cholesterol levels, promotes digestive health, detoxifies the liver, regulates metabolism and weight management, as well as high blood pressure, memory and brain function.


(a) Easiest/quickest version (takes about 5 minutes)

1 cup plant based milk (soy, rice, almond, oat or coconut - my favourite is oat milk)
1/2 tsp ground turmeric (heaped)
1/2 tsp ground cinnamon
a good pinch of freshly cracked pepper *
agave or maple syrup to taste, if required

Combine all of the above ingredients (except the agave) in a small saucepan and bring to a gentle simmer for 30 seconds or so - or heat up in the microwave for about 2 minutes, that's what I usually do. Taste and add sweetener if required.

(b)  Longer/more flavourful version (takes about 15 minutes)


1 cup plant based milk
around 125ml water
1/2 tsp ground turmeric (heaped) OR 1 tsp finely grated fresh turmeric
1/2 tsp ground cinnamon
1 tsp high-quality coconut oil or almond oil
1/4 tsp ground ginger or cayenne pepper 
a good pinch of cracked or ground pepper *
agave or maple syrup to taste, if required

Start by adding the water to a small saucepan, whisking in the turmeric powder. Stirring frequently, heat up the mixture until it forms a paste (takes about 10-12 minutes). The colour will change, it will get a little darker and more golden over time - be careful that the paste does not burn! 

Then add the milk and bring to the boil again, turn off the heat and allow simmer over low heat for about 1 minute while constantly stirring. Finally add the cinnamon, pepper and 1 teaspoon of high-quality coconut or almond oil. Optionally, add 1 tsp of maple syrup or agave to sweeten.

TIP: If you have a good blender or an immersion blender at home, you can use it to briefly blend the golden milk so that it becomes foamy :)

* Adding black pepper to turmeric enhances curcumin's bioavailability by 1,000 times, due to black pepper's hot property called piperine. 


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