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Simple Golden Milk (Turmeric Tea)

Golden Milk or Turmeric Tea is a powerful, soothing, warm, immune boosting, antioxidant loaded, anti-inflammatory drink that also aids in sleep!

Also called Turmeric Tea, this Golden Milk tea been my go-to afternoon drink for the past few months, so I thought now was a great time to share the recipe with you.

Golden Milk is calmingsoothing, creamy, hot, loaded with nutrient rich ingredients, can easily be made vegan by swapping dairy for plant based milks.

Top down shot of Golden Milk Turmeric Tea in grey mug with spices on counter.

My hubby and I have been incorporating this into our afternoon routine — I must say, we’ve noticed a difference with anxiousness, calm and more.

Glass mug with golden milk tea in it with a spoon and spices on the counter.

When he’s not traveling, my husband works from home and we both enjoy a warm drink in the afternoon, not only does it stave off hunger until dinnertime, but it has a relaxing effect on us both.

Many days I will make us a hot chai latte or if we need a boost, I will make Bulletproof Coffee. But Golden Milk is also a fabulous sleep inducer, helping you to rest before bed!

Ingredients for Golden Milk Turmeric Tea on wooden cutting board.

What is Golden Milk or Turmeric Tea?

A traditional Indian drink, Turmeric Tea has been around for a long time. We might have westernized it a bit, but it’s still a creamy, hot, healthy drink packed with nutrients.

Traditionally, turmeric milk comes from Ayurvedic practices and medicine in Indian cultures and is nothing new to other Eastern cultures. In fact, it’s been known as a “healing spice” and used to help anything from sore throats, colds, the flu, and stomachaches to wound healing and treatment of abrasions and skin issues (due to it’s antibacterial and antimicrobial properties).

Nutrition Stripped

The name of course, is derived from turmeric, called the “golden spice” for it’s beautiful, sunset gold color. A simple, warm drink, that will help relax you before bedtime, drink it in place of a warm cup of tea.

Process shots for making Golden Milk Turmeric Tea. 1. Adding maple syrup, 2. spices added 3. post blending 4. post heating and pouring into mug.

Benefits of Golden Milk

  • Turmeric contains Curcumin, a natural anti-inflammatory. It has powerful anti-inflammatory effects and is a very strong antioxidant, both winners in my book!
  • However; curcumin is poorly absorbed into the bloodstream, which is why we add black pepper with it, which enhances the absorption of curcumin.
  • Curcumin is fat-soluble, that means it dissolves in fat. Without fat, the benefits of curcumin, has a difficult time making it past the stomach and ultimately into the blood where it can offer the greatest benefits.
  • Curcumin has shown some promise in treating depression and arthritis.
  • While drinking a mug of Golden Milk is not a miracle drink, it can aid in calming, and hopefully reducing anxiety merely by slowing us a down for a few minutes.

Please note that Turmeric can have interactions with some medications, you should check with your physician before taking turmeric.

Process shots for turmeric tea golden milk, ingredients on cutting board, adding spices, adding cinnamon, adding ginger.

How to Make Golden Milk (Turmeric Milk or Tea)

In less than 5 minutes you will have a delicious drink in your hands! This recipe easily halves or doubles or triples, leftovers storing well in fridge.

  1. In a blender, pour 1 3/4 – 2 cups milk of choice (dairy, almond, coconut, oat, etc) I used a blend of whole milk and oat milk.
  2. Add 1 – 1 ½ teaspoons ground turmeric
  3. Toss in ½ – 1 teaspoon ground cinnamon
  4. A pinch black pepper (helps with absorption)
  5. ¼ teaspoon ground ginger (or small chunk of fresh peeled ginger root)
  6. 1-3 teaspoons sweetener (I like maple syrup or loca raw honey, but can use coconut sugar, stevia, etc)
  7. 1 tablespoon coconut oil (not pictured)
  8. Blend in high speed blender until smooth, then pour desired sipping amount into small saucepan or milk frother and heat until warm.
  9. Pour into mug(s) and enjoy immediately!
  10. Store leftover Golden Milk in tightly sealed container in fridge, up to 5 days.

Can I Drink Golden Milk Every Day?

With all of the amazing benefits of turmeric in Golden Milk, I would encourage you to drink it every day, it won’t harm you and for goodness sake, may only help!

Anything that has anti-inflammatory, antioxidants, and so much more is worth drinking daily.

Does Turmeric Stain?

It sure does! In fact, it makes a gorgeous dye; try dying your Easter Eggs naturally this year!) Be careful when cooking, baking, or sipping anything with Turmeric.

How do you get the stain out you ask? Try a simple, thick paste of baking soda and water, scrubbing the stain with a sponge or laundry brush.

The stain should diminish over time, but this might hurry it along.

Glass mug filled with bright yellow golden milk or turmeric tea on a rustic napkin with a black spoon, ginger root and other spices in background.

Recipe adapted from the talented Wellness Mama

I pray you feel restored, restful, sleep well, spend time with family, slow down and see the many, many things we have to be thankful for all around us!

You might also be interested in these calming inspirational screensavers for your phone wallpaper.

Make this Easy Turmeric Tea Golden Milk Spice Mix

If you are drinking this everyday, you may want to make a simple spice mixture to make it even easier.

See how to make your own Golden Milk Spice Mix and print out the FREE printable labels so you can gift this healthy drink mix as well!

Like this recipe?
Don’t forget to give it a ⭐️⭐️⭐️⭐️⭐️star rating in the recipe below!

Golden Milk | Turmeric Tea
Yield: 2 servings

Golden Milk | Turmeric Tea

Prep Time: 5 minutes
Cook Time: 2 minutes
Total Time: 7 minutes

Golden Milk or Turmeric Tea is a powerful, soothing, warm, immune boosting, antioxidant loaded, anti-inflammatory drink that also aids in sleep!


Place all ingredients into high speed blender* until blended, frothy and smooth.

Pour into small saucepan and warm until hot (but not boiling) or pour desired amount into milk frother.

Or Make your Own Golden Milk Spice Mix visit this post that includes free printable labels!


I have also made this in my Vitamix on the heat setting, takes a few minutes, but the mixture is amazingly creamy, warm and delicious!

    Nutrition Information:



    Serving Size:


    Amount Per Serving: Calories: 211Total Fat: 5gSaturated Fat: 3gTrans Fat: 0gUnsaturated Fat: 2gCholesterol: 13mgSodium: 87mgCarbohydrates: 37gFiber: 9gSugar: 9gProtein: 8g

    The nutritional information is estimated and may not be entirely accurate, at times it pulls information for suggestions and options which may increase calories, etc. Nutritional information will change based on used ingredients, quantities used, etc.

    Did you make this recipe?

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    Monday 22nd of March 2021

    I've been wanting to try making a golden milk latte! Love that it is so great for immunity!


    Tuesday 23rd of March 2021

    I hope you love it Madi! It has so many great properties!

    Lynn Spencer

    Thursday 2nd of April 2020

    Firm believer in the healing power of turmeric! I take turmeric capsules but haven't tried golden milk...yet. Thanks for the recipe!


    Thursday 2nd of April 2020

    Well, you might just love this sipping version then!

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