All hail Golden Milk!

All hail Golden Milk!

Today, we are highlighting turmeric. Lets dive deeper into why we cherish turmeric so much and share some of our favorite recipes that highlight this vibrant spice. 

What is turmeric?

Turmeric is a spice derived from the boiled, dried root of the Curcuma longa plant, native to Indonesia and southern India, where it has been cultivated for over 5,000 years. Currently, major producers of turmeric include China, the Philippines, Taiwan, Jamaica, and Haiti.

The spice is celebrated for its warm, bitter flavor and slight peppery kick, with a mild fragrance similar to ginger and a vibrant yellow color akin to saffron.

Why is turmeric so highly regarded?

Following the wise words of Hippocrates: "Let food be thy medicine."

Indeed, turmeric is loaded with nutrients such as iron, manganese, vitamin B6, dietary fiber, and potassium, along with a wealth of antioxidants that support nearly every organ in the body. Its robust anti-inflammatory properties can alleviate conditions like eczema, lower cholesterol levels, enhance blood circulation, and rival over-the-counter remedies like aspirin for headache relief. Research also suggests that turmeric may help prevent certain cancers. Additionally, many people apply it topically as a paste to improve skin health.

Turmeric offers several health benefits, making it a popular choice in wellness circles. Here are some of the key benefits:

  1. Anti-inflammatory Properties: Numerous studies highlight curcumin’s anti-inflammatory effects. A review in the journal "Oncogene" found that curcumin (as well as resveratrol) are effective in combating inflammation.
  2. Antioxidant Capacity: Research published in the "Journal of Applied Toxicology" shows that curcumin can induce the production of antioxidant enzymes in the human body.
  3. Supports Brain Health: A study in the "Journal of Pharmacology and Experimental Therapeutics" reported that curcumin increases levels of BDNF in the brain, potentially influencing brain health.
  4. Heart Health: A study published in the journal "Drugs" outlines how curcumin improves endothelial function, which is beneficial for heart health.
  5. Cancer Prevention: Comprehensive reviews and studies in journals such as "Cancer Letters" have explored how curcumin interacts with molecular pathways involved in cancer.
  6. Aids Digestion: Research in the "Journal of Alternative and Complementary Medicine" has shown that curcumin stimulates the gallbladder to produce bile, enhancing digestion.
  7. Helps in Managing Diabetes: An article in the journal "Diabetes Care" discussed curcumin's role in improving insulin sensitivity and glucose regulation.
  8. Anti-aging Properties: Though more general, the anti-inflammatory and antioxidant properties contributing to anti-aging are discussed in various scientific reviews.

But this golden milk recipe is one I come back to most often when I need a little anti-inflammatory boost. It’s a soothing beverage that is great sipped on before bed or amidst a long day of work. Plus, it tastes delicious!

We first learned about golden milk from our friend from India, and couldn’t believe how simple yet healing this drink was! So today, I’m happy to share this recipe for anyone who needs a little pick-me-up. Here’s what you’ll need:

  • Milk: I’m using coconut milk as the fat content is great for absorbing turmeric’s healing compounds. But you can use your favorite dairy or dairy-free options such as almond milk, cashew milk, or oat milk.
  • Turmeric: I’m using ground turmeric in this recipe as most people have it easily accessible in their spice drawer or cabinet.
  • Spices: I like to add a pinch of cinnamon and black pepper. You could also add ground ginger or cardamom for an extra spiced taste.
  • Sweetener: Maple syrup or honey are my go-to’s, but the choice is yours!


2 cups milk (dairy or dairy-free)
1 teaspoon ground or grated turmeric
¼ teaspoon ground cinnamon
pinch black pepper
pinch cardamom
pinch ground or grated ginger
1 tablespoon maple syrup or honey
1 scoop medicinal mushroom powder
½ tablespoon coconut or MCT Oil


Add all ingredients to a saucepan over medium heat and bring to a simmer. Simmer for 10 minutes to let the flavors meld.