How to Make Anti-Inflammatory Turmeric Tea Recipe (Golden Milk) by Elizabeth Rider (2024)

If you haven’t tried turmeric tea (also known as golden milk or turmeric latte), then you are in for a serious treat.

Golden milk turmeric tea is a traditional Ayurvedic drink. It’s nourishing, silky smooth, and easy to make.

Ayurvedais one of the world’s oldest holistic medical systems; it was developed more than 3,000 years ago in India and is still widely used today around the world.

The star ingredient in golden milk is turmeric, which gives it a vibrant yellow color and ample healing benefits. I learned how to make this turmeric tea over 10 years ago on a wellness retreat, and I’ve been making it at home ever since!

Curcumin, turmeric’s most significant compound, has medicinal properties and is used to reduce joint pain, arthritis, and inflammation, and has even been used to treat depression.

Key Ingredients for Turmeric Tea (Golden Milk)

• Ground Turmeric Powder:
  In this case, ground turmeric powder is actually better than the fresh root as it’s more concentrated. Ground turmeric powder is traditionally used in golden milk turmeric tea.
• Freshly Ground Black Pepper:
  This is key to the absorption of the nutrients in turmeric — you only need a pinch.
• Homemade Nut Milk, Full-Fat Coconut Milk, or Another Plant-Based Milk:
  A little fat is needed to help you absorb all of the nutrients in golden milk. Because this is a healing drink, I like to make my own almond milk or use full-fat coconut milk from a BPA-free can. If you have to buy your nut milk, look for something unsweetened that is not overly processed (the fewer the ingredients the better.) Avoid coconut milk in cartons; the stuff in BPA-free cans is less processed. Whole, raw, fresh cow’s milk was used traditionally, but with current practices of pasteurizing, hom*ogenizing, and adding hormones & antibiotics to dairy milk these days I think it’s best to avoid most of it. If you have access to whole, raw, fresh dairy milk that you trust you can use that, too.
• Heart-Healthy Fats:
  As I mentioned above, traditionally the fat in the cow’s milk was sufficient, but when using dairy-free milk a little extra healthy fat will help you absorb it better. Almond oil, coconut oil, or organic ghee all work well if you’re using nut milk. You don’t need to add extra fat if using full-fat coconut milk.
• Spices & Aromatics For Flavor & Even More Health Benefits:
  Add any of the following to your golden milk for extra flavor and health benefits-
  • Ground Cardamom
  • Fresh or Ground Ginger
  • Ground Cinnamon
  • Raw honey (optional for a little extra sweetness)
  • Pure vanilla extract (not traditional but some people like it)

Cardamom, ginger, and cinnamon not only add a wonderful flavor but they are each packed with antioxidants and offer a plethora of impressive healing benefits.

While I love vanilla in most recipes, I personally usually don’t use it here. The cardamon, ginger, and cinnamon already give this treat plenty of wonderful flavor without being too overpowering.

Turmeric Tea is a Wellness Superstar

I was first introduced to turmeric tea lattes years ago (they call it golden milk) on one of my retreats at Sanoviv Medical Institute.

I’ve since enjoyed it at healthy cafes across the country and recently started making my own at home.

It’s simple and really feels like a treat each night, kind of like a nightcap but way healthier and more nourishing.

Everyone can benefit from the anti-inflammatory and high-antioxidant activity of golden milk.

It’s a wonderful addition to your evening ritual for winding down before bedtime.

You can drink it any time of day, but I find it to be especially nice before bed. This warm drink will nourish your body from the inside out while you sleep—it’s a no-brainer, really.

There are two methods for preparing golden milk:

• Method 1: Blend all ingredients then simmer on the stove to cook the turmeric, OR
• Method 2: Make turmeric paste and add it to milk and spices as needed.

The most important aspects are that the turmeric is cooked and combined with a small amount of black pepper, as the black pepper increases the absorption of the curcumin.

Use a stainless steel pot or other non-reactive cookware to keep your golden milk pure. Avoid the microwave or nonstick cookware that contains Teflon or synthetic fluoropolymers like PTFE.

Also, use clean/organic ingredients whenever possible since the point of this drink is to provide anti-inflammatory benefits and detox the body.

Turmeric Tea Serving Size

Think of golden milk as a small healing treat, not a Starbucks-size drink. 1/4 to 1/2 cup is traditional and is the perfect amount to obtain the healing benefits without overloading your digestive system.

I encourage you to try golden milk with very little added sweetener, as you’ll drink it before bed. A small amount of raw honey or coconut crystals (or liquid stevia if you tolerate stevia) would work great. The sweetener is not necessarily traditional but can be used if desired. Add to the pan off the heat if using. You could also toss a few Medjool dates into your batch of homemade almond milk to sweeten the base.

How To Make Turmeric Tea / Golden Milk Paste:

If you want to make golden milk paste, combine a ratio of 2:1 filtered water to turmeric powder in a small saucepan, then add a sprinkle of freshly ground black pepper. Simmer over low heat until paste forms. This method is slightly flexible, just watch it on the stove until the water is evaporated and you have a thick paste. It takes about 15 minutes.

To Make 12 Servings of Golden Milk Paste:

Combine 4 tablespoons of turmeric powder (preferably organic), a few turns of the pepper grinder (about 1/8 teaspoon), a dash of cinnamon, a dash of cardamom, and 1/2 cup filtered water. Stir to combine.

You can see in the image above, the liquid mixture (left) will turn into a paste (right) after being simmered on low for 15 minutes. (Print the recipe below.)

Golden milk paste can be stored in the refrigerator for up to two weeks.

To use, simply heat your nut milk on the stove. Remove from the heat and add the paste.

The measurements don’t have to be exact, but generally, 1/4 teaspoon of golden milk turmeric paste to one cup of milk works perfectly.

Add a dash of your desired spices from the list above and you’ll be good to go.

Print

Benefits of Golden Milk Turmeric Tea

Turmeric tea can help with:

• Heartburn
• Stomach pain, Crohn’s disease, and ulcerative colitis
• Diarrhea
• Intestinal gas
• Stomach bloating
• Loss of appetite
• Jaundice
• Liver problems
• Stomach ulcers
• Irritable bowel syndrome (IBS)
• High cholesterol
• Skin inflammation from radiation treatment
• Fatigue
• Other ailments treated with turmeric include headaches, bronchitis, colds, lung infections, fibromyalgia, fever, menstrual problems, itchy skin, recovery after surgery, cancers, Alzheimer’s disease, diabetes, water retention, urinary bladder inflammation, and kidney problems. (1)

Turmeric Tea Recipe with Coconut Milk

Serves 2

• 1 cup of organic coconut milk (buy organic full-fat coconut milk in a BPA-free can )
• 1/2 teaspoon of ground turmeric OR 1/4 teaspoon of golden milk paste (see above)
• big pinch of freshly ground black pepper if using ground turmeric, omit if using the paste
• 1 small (1/4 inch) piece of ginger root (peeled and grated)
• big pinch of ground cardamom
• 1/4 teaspoon raw honey added off the heat (optional)

Method: Blend all ingredients then warm on the stove. Simmer (do not boil) for 15 minutes if using ground turmeric powder (see notes above). You can blend the ingredients manually by hand or in a high-speed blender for a frothier drink.

Turmeric Tea Recipe with Almond Milk

Serves 2

This is my personal favorite

• 1 cup of homemade almond milk
• 1 teaspoon of almond oil
• 1/2 teaspoon of ground turmeric OR 1/4 teaspoon of golden milk paste (see above)
• big pinch of freshly ground black pepper if using ground turmeric, omit if using the paste
• 1 small (1/4 inch) piece of ginger root (peeled and grated)
• big pinch of ground cardamom
• 1/4 teaspoon raw honey added off the heat (optional)

Method: Blend all ingredients then warm on the stove. Simmer (do not boil) for 15 minutes if using ground turmeric powder (see notes above). You can blend the ingredients manually by hand or in a high-speed blender for a frothier drink.

Making your own turmeric tea at home is simple and healing. It’s a great way to bring a wellness retreat right into your own home.

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