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Turmeric Milk aka Golden Goodness

Updated: Jul 15, 2023

Turmeric is probably one of the most commonly used herbs and spices in ayurveda and it has incredible health benefits. Traditionally used in cooking such as curries, but when made into a paste it can be the base for many health remedies.

Turmeric Milk aka Golden Goodness is gold for a good reason!

Turmeric contains curcumin, a powerful anti-inflammatory used for centuries to support the blood, liver, joints, immune system and digestive tract - it has a cleansing effect on the intestines and a stimulant effect on the liver. It's also considered by some to have cancer fighting properties.

Turmeric is often used in Ayurveda to balance vata, pitta, and kapha doshas, though in excess, it can aggravate pitta and vata. Because it can fire up the digestive system, it's ideal for pacifying kapha - which can be dominant during the chilly winter months of the year!

Here is my personal recipe for Golden Paste - feel free to use this exact one or have a play with creating your own - just be sure to include BLACK PEPPER, as this helps the body to absorb curcumin. This golden paste can be used in golden milk (see recipe below), turmeric tea, a turmeric latte, a turmeric smoothie, or even in soups! Plus it lasts for a few weeks in the fridge so it's handy to have some ready to go!

To make Turmeric Milk, first make a Golden Paste:

  • 1 cup water

  • ¼ cup organic turmeric powder

  • ¼ teaspoon black pepper (this helps the body absorb the curcumin)

  • ½ teaspoon ground cinnamon

  • ½ teaspoon ground ginger

  • ¼ teaspoon ground cardamom

  • ¼ teaspoon salt

  • 3 tablespoons coconut oil


  • Water, turmeric, pepper, salt, cinnamon, ginger and cardamom together in a small pot and bring to a simmer.

  • Using a whisk, gently stir until the ingredients start to thicken into a paste.

  • Remove the pot and allow to cool for a few minutes before stirring in the coconut oil.

  • Pour into a clean, dry jar and store in the refrigerator for up to 3 weeks - note that the contents will separate so shake or stir before using.

Golden Milk:

A delicious home remedy that can be used to soothe sore throats, tackle the common cold, assist digestive issues and even improve skin. There's no need to wait until you're unwell, this milk is a delicious warm drink to enjoy on cold winter nights to keep those bugs at bay!

  • 2 cups milk, choose a milk that is high in fat, this will help absorb the tumeric in the body, I prefer coconut milk

  • ½ to 1 tablespoon raw unpasteurised honey

  • 1 tablespoon golden paste OR 2 tsp turmeric and dash of black pepper

  • Stir the honey and golden paste (or turmeric and pepper if you’re not making golden paste first) into your warmed milk and enjoy!

A few things to be mindful of: turmeric STAINS everything, so be mindful with it! Some folks are allergic to turmeric, so keep this in mind if it doesn't sit well with you. If you're pregnant, it's recommended to only consume small quantities of turmeric - such as curries or soups.

Tumeric Golden Paste

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