Golden milk,  not actually milk at all,  is a potent medicinal beverage made from a combination of tumeric spice mixed with either coconut milk, coconut oil, almond milk or Udo’s 3-6-9 Oil Blend (depending on what you prefer.)

Turmeric: The Magic Ingredient with Over 150 Potentially Therapeutic Activities


Used for more than 4000 years to treat a variety of ailments, curcumin – the active ingredient in turmeric – is considered as one of the most potent anti-inflammatories in nature and could potentially ward off dementia and prevent cancer.

The polyphenol identified as its primary active component in turmeric exhibits over 150 potentially therapeutic activities, which include:

  • Anti-inflammatory, anti-oxidant, antiseptic,analgesic,.
  • Boosts immunity.
  • Anti-carcinogenic.
  • Helps maintain cholesterol levels.
  • Promotes digestive health.
  • Liver detoxifier.
  • Regulates metabolism and weight management.
  • High blood pressure.
  • Memory and brain function.
  • Various skin conditions.
  • Neurological disorders.
  • Lowers Triglycerides

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Adding black pepper to turmeric or turmeric-spiced food enhances curcumin’s bioavailability by 1,000 times, due to black pepper’s hot property called piperine.

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About he Other ‘Magic’ Ingredients in Golden Milk


Coconut Milk and Coconut Oil:

Blending turmeric in with coconut milk not only adds a soothing, creamy base but also additional health benefits.

Coconut milk is made from the expressed juice of grated coconut meat and water. About 50 percent of the fat in coconut oil is lauric acid, which is rarely found in nature. Your body converts lauric acid into monolaurin, a monoglyceride that can actually destroy lipid-coated viruses such as HIV and herpes, influenza, measles, gram-negative bacteria, and protozoa such as Giardia lamblia.

Lauric acid is a type of medium-chain fatty acid (MCFAs), which is easily digested and readily crosses cell membranes. MCFAs are immediately converted by your liver into energy rather than being stored as fat. There are numerous studies showing that MCFAs promote weight loss, including one study that showed rats fed MCFAs reduced body fat and improved insulin sensitivity and glucose tolerance.

Udo’s 3-6-9 Oil Blend:

You can also use Udo’s 3-6-9 Oil Blend which contains oils from fresh, certified organic flax, sesame, sunflower and evening primrose seeds as well as oils from rice and oat germ – which gives it a pleasant, nutty, buttery taste. This Oil blend is cosidered to be one of the richest vegetarian sources of omega-3, 6 and 9, antioxidants, phyto-nutrients, phytosterols, lauric acid, GLA, polyphenols which aids the body break down fats.


Almond Milk

Once referred to as amygdalate, almond milk used to be a common ingredient in medieval Europe and the Middle East. It is now slowly regaining popularity as an alternative to milk.  An extract of protein-rich almonds, almond milk is slightly beige in colour, with a nutty taste and creamy texture. You can make your own milk from fresh almonds or buy a prepackaged, processed product from health-food shops and some supermarkets.

Almonds are rich in nutrients such as protein, fibre, vitamin E, magnesium, selenium, manganese, zinc, potassium, iron, phosphorus, trytophan and calcium. Almond milk also contains flavonoids, which help to lower levels of “bad” cholesterol and protect the heart. US researchers found the powerful antioxidants in almonds help inhibit the growth of free radicals and support a strong immune system. The UK Institute of Food Research found finely ground almonds contain potential prebiotic properties that could help boost digestive health by increasing the levels of certain beneficial bacteria in the stomach.

Almond milk has no cholesterol and is often recommended to lower blood-sugar levels and to treat constipation. Its light flavour makes it a tastier milk substitute than soy or rice milk for vegetarians, vegans and the lactose intolerant.

How to Make Golden Milk

You can make golden paste ahead of time, which allows you to quickly whip up a cup of golden milk whenever you’re in the mood. As an added benefit, turmeric is fat-soluble, so the use of coconut milk and oil helps to increase its benefits.

Step 1: Make the Turmeric Paste:


1/2 cup organic turmeric powder
1 cup water
1.5 teaspoons black pepper
5 tablespoons virgin coconut oil


In a stainless steel pot, cook the water, turmeric, and black pepper until it forms a thick paste, stirring and cooking for about 7 to 10 minutes.
Remove from heat and add virgin coconut oil, using a whisk to fully mix in the coconut oil.
Transfer the Golden Paste into a glass jar with a lid, and store in the refrigerator for up to 2 weeks.
You will use this paste to make your Golden Milk below.

Once you’ve made your golden paste, you’re ready to make golden milk.

Step 2: Making the  Golden Milk


1 teaspoon Golden Paste
2 cups coconut milk
1/8 teaspoon vanilla (optional)
Raw honey [or stevia, or maple syrup] to taste (optional)
Pinch cinnamon (optional)


In a stainless steel pot, gently heat, but do not boil, 2 cups of milk with 1 teaspoon of golden paste.
A whisk is helpful to fully mix the paste into the milk.
Add optional vanilla, honey [or stevia], and/or cinnamon.

Here’s a great video by Dr. Arjan Khalsa that shows you how simple it is to make Golden Milk: