Golden Turmeric Milk (Anti-Inflammatory)

A healing, dairy-free drink to warm up and stay well this winter.

Golden Turmeric Mylk

With flu season upon us, it seemed like a great time to share this ancient Ayurvedic beverage known as golden turmeric milk. Turmeric is a powerful therapeutic spice with plenty of science-based evidence to back up this claim. It has been used as a medicinal herb for thousands of years in traditional Chinese and Ayurvedic medicine. Golden milk, or Haldi Doodh, originated in India long before becoming a popular beverage in the western world. Here is a recipe with further dialogue on the origins of golden milk from Manali, a vegetarian/vegan cook and photographer.

Curcumin is the main active ingredient that has been shown to have powerful anti-inflammatory and antioxidant effects. Evidence suggests curcumin from turmeric can:

Unfortunately, turmeric has low bioavailability. Therefore, if we want to benefit from its health properties it must be combined with specific compounds, such as black pepper or fat. Heating turmeric slightly can also increase its bioavailability, but too much heat can degrade it, so keep this in mind when making this healing golden turmeric milk.

Golden Turmeric Mylk
  • 2 cups unsweetened almond or coconut milk
  • 1-2 tsp of turmeric
  • ½ tsp of cinnamon
  • ½ tsp of cardamom
  • ½ tsp of ginger (ground or fresh)
  • pinch of black pepper
  • 1 tsp coconut oil (optional, for additional turmeric absorption)
Golden Turmeric Mylk
  1. Add the almond milk to a small pot on the stove and heat on low temperature.
  2. Add the turmeric, coconut oil, cinnamon, cardamon, and pepper.
  3. Stir frequently for a couple minutes until the milk is warm, but not boiling!
  4. Strain the milk and froth (I used a matcha whisk since I don’t have a milk frother).

Golden Turmeric Mylk

  • turmeric = anti-inflammatory, helps lower blood glucose levels and increase insulin sensitivity, anti-depressant, black pepper increases bioavailability
  • cinnamon = may help balance glucose levels, lower cholesterol, and decrease triglycerides in blood
  • ginger = anti-inflammatory, may help decrease fasting blood glucose, HbA1c, cholesterol and triglycerides

Golden Turmeric Mylk

Drink it straight up or pour over oats to boost your morning oatmeal. Note: turmeric will stain almost everything yellow! So, choose your mug and tea towel wisely.

Have you tried golden turmeric milk before?

More Turmeric Recipes:

Garlic Turmeric Hummus

Hemp Heart Turmeric Salad Dressing

Cinnamon Turmeric Spice Pumpkin Seeds


Golden Turmeric Mylk for Inflammation

Disclaimer: As the sole author of Phruitful Dish, I have based my posts on my own experiences and knowledge obtained through lived experience and during my doctoral degree (PhD). However, I am not a medical doctor. The information in this blog is not intended as medical advice. Nutritional and supplemental choices should be made in consultation with your health care provider. This blog is intended to inspire and encourage readers to educate themselves on how nutrition and lifestyle are important and often overlooked aspects of health. Therefore, please use the information at your own risk. Occasional links may be provided leading to third-party websites. The existence of these links does not infer a responsibility or an endorsement of the linked site, its operator, or its contents.

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Author: Dr. Dylan Cutler, Ph.D.

Dr. Dylan Cutler is the founder of Phruitful Dish. She's a holistic health content creator, vegan, athlete, feminist, social activist, and PCOS fighter. She obtained her Ph.D. in obstetrics and gynaecology specializing in PCOS management using nutrition, movement, and mindfulness. She resides in Victoria, Canada on unceded Lekwungen and W̱SÁNEĆ territories.

148 thoughts on “Golden Turmeric Milk (Anti-Inflammatory)”

  1. I’m always hearing about the benefits of turmeric, so I definitely want to try this mylk very soon!

    1. I really like the taste (more than anticipated). It is unique and difficult to describe. If you are a fan of cinnamon or ginger then you could always add more of those for stronger flavors.

      1. I disagree that it doesn’t change the taste of food. I drink turmeric mixed in water daily and wanted to try this as a different form after I read that it needed black pepper and fat to help your body digest it. This drink is very spicy, which is okay since I’m a huge fan of chai tea lattes! Turmeric has a very chalky somewhat bitter taste to me.

  2. I have never tried it before but a lot of people i know love it. I think its great i just haven’t tried it yet. Could it be combined in soy milk rather than almond milk?

  3. Turmeric really has a lot of benefits that we should take advantage of! I think this is a lovely mix, it’s definitely going to help with inflammation and high blood pressure.

  4. I’ve tried turmeric milk with black pepper to drink. I usually took it to fight inflammation but it’s good to know that it helps for flu. Thanks for the recipe

  5. Funnily enough even my one year old daughter loves tumeric! We put it on our veges but this looks like a delicious way to try it! Thanks for the recipe

  6. That’s an interesting take on tumeric. I didn’t know it could be incorporated into a drink. Usually my mum puts tumeric into fried chicken flour!

  7. Turmeric has some wonderful health benefits and my grandma used it as a healing agent in many foods. The turmeric golden milk looks delicious and so easy to prepare as well. Would love to try it out right away!

  8. Oh you do have perfect timing with the drink. The weather keeps changing so swfitly I know we’re risking getting sick.

  9. I’ve ALWAYS wanted to try Golden Mylk. Totally going to whip your version up this winter! Just pinned it also. Cheers to our health, girl! 🙂

  10. My mom would make this for us when we were sick and we’d complain like crazy! How things have changed now! I love your version of this, will try it the next time I need a boost of health! Well done!

  11. I have not tried anything Turmeric, but my Mom swears by it. Turmeric Milk looks good though. I’m curious though – how strong is the flavor of the Turmeric here?

  12. My mom used to make this for as a kid all the time- except it was much simpler- 1 cup of milk with1 tsp of turmeric and some ginger. My mom would even make a paste with turmeric and use it to treat sprains and bruises! It’s every Indian moms cure-all haha

  13. Ugh, I so need to start doing stuff like this regularly, but I’m so lazy! I had tried mixing tumeric with water in the morning, but obviously that isn’t nearly as tasty as I assume yours is.

  14. Great post!! I have tried tumeric mylk back in the beginning of my journey to becoming vegan. And wanted to try it not only cause it looked soo delicious but for the great benefits as well. I have even found recipes where I can put it in my smoothies since I really love smoothies. I have just recently found out tho that this amazing stuff can help with my heartburn too! I will definitely be buying the ingredients again on my next shopping trip now that the weather is much cooler. It just tastes really good when heated. It puts me to sleep too.

  15. this is awesome. I use tumeric oil so i’m sure this would work as well. saving for later.

  16. I love to make turmeric-based recipes. I usually make a turmeric broth for my soups and stews making sure to incorporate black pepper and coconut oil. I can’t wait to make this healthy and delicious golden mylk. I am featuring this post on the Healthy Living Link Party this week. Thanks for sharing this.

  17. I actually made this today at home, to take into work for the next few days. I actually went to the store and bought some coconut oil and added pepper as well, as I had visited a medical conference a few months ago and they said the same thing that you’ve mentioned about bioavailability of turmeric. I’ve not tasted the drink yet. But I’m real glad to have tried something new. JanD from travelartslife

  18. It sounds absolutely delicious and unlike anything I’ve tried! I knew about the health properties of turmeric so I try to use it regularly while I cook.

  19. I’ve never had anything like this, but I have all of these ingredients on hand and think I may give it a whirl sometime this week. Seems like everyone is getting sick around here and it seems like a great wellness drink! 🙂

  20. I have a friend who is really into Ayurveda. I find it all to be so interesting. Tumeric is something that I love using in my cooking.


  21. I’ve always heard that turmeric had great health benefits. I wish I could get more into natural healing practices. I started using essential oils this summer and felt like I was doing something haha. Thank you for sharing.

    1. I LOVE my essential oils! You are certainly doing more than something. 🙂 I use them to help with sleep and anxiety. There are so many holistic methods of healing that we can use with the proper information. 🙂

  22. I’ve heard of the benefits of tumeric but have not actually tried to make anything with it. Maybe I will start here. This drink sounds like it will be something I like 🙂

  23. Love the healing power of turmeric! As you mentioned, its a powerful natural anti-inflammatory. Golden paste is also good to have on hand if you want to save time when making golden milk (for those that drink it on a daily basis). Just add warm coconut milk to the golden paste and you are good to go 🙂

  24. Turmeric is an elixir, good for blood, good for wounds, good for inflammations and good for health. Thanks for sharing an amazing piece of information.

    1. Well that is wonderful to hear! I tried to add lots of warming, wintery spices as turmeric can be a little much to get used to. Thanks for noticing!

  25. Although I totally am on board with turmeric, I have ignored this trend because I personally can’t bear the thought of drinking milk in any form. But I see that you used almond milk and that sounds mush more palatable to me. I have to try this. Thanks for posting.

    1. I completely understand! I stay far away from dairy milk (and like using the spelling ‘mylk’ to not cause confusion). Have you tried a dairy-free golden mylk yet?

  26. We grew up drinking turmeric milk, it’s something that was forced down us as kids, so I find it amazing to see it becoming trendy now! Your photographs make it look sooooooo inviting and so very different from how I remember ours! Beautiful photographs and a great post.

  27. I have never had or tried to make turmeric mylk but have heard of its healing powers. I usually go out and forage some spruce or pine to make tea with! It’s amazing how various foods can help heal us! Nature alwways provides for us, we just need to do the same in return!

  28. What a gorgeous colour turmeric imparts, eh? I’ve seen golden mylk all over the place but I still haven’t tried it! I’ve got to make some!

  29. I’ve heard quite a bit of health benefits on turmuric so I will have to start using it. This recipe sounds like it would be good on oatmeal. Thanks for sharing !

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