This sweet & creamy, 5-ingredient vegan Golden Milk made from scratch is not only perfect at pre-bedtime for a night of soothing sleep but is also filled to the brim with healing health benefits!
This five-ingredient healthy healing golden milk recipe is perfect for a morning or afternoon pick-me-up or soothing evening drink. Packed with tons of health benefits, and a creamy, sweet flavor, this healthy drink has become a favorite of mine over the last couple of years. This post will take you how how to make this plant-based golden milk with two methods: from scratch, and with pre-made milk.
What Is Golden Milk?
I think the first, most obvious question to answer here is what is golden milk, and why is it so popular right now?
Golden milk (also known as turmeric milk and ‘Haldi Doodh’), is a beverage that leverages the health benefits of turmeric and has its roots in India and Ayurvedic practices.
In fact, it’s been used for thousands of years to treat a number of conditions, including digestive issues, fatigue, inflammatory issues, and much more.
Turmeric milk is traditionally made with warm milk mixed with turmeric and other spices, including cinnamon and ginger. Because of the many (many!), health benefits surrounding turmeric, and even ginger – this beverage has taken on a big of a ‘superfood’ title and ‘natural remedy’ for a number of issues.
For this turmeric golden milk recipe, I’ll be ditching the dairy milk, and I am instead using homemade coconut milk, for a slightly sweet and flavorful option. However, I’ve included other options, too.
The Key To Getting The Most Out Of The Turmeric Milk
As I mentioned above, turmeric is the star of the show when it comes to golden milk. With a list of benefits a mile long, this ingredient is really starting to be appreciated by Western culture recently.
I’ve gone on (and on and on) about the health benefits of turmeric and ginger across my blog, so I’ll try to keep things short and sweet here.
I think one of the main things to note is how to use turmeric for the maximum benefits. Turmeric contains a potent property called ‘curcumin’, which is what is responsible for the majority of health benefits. As it is, curcumin actually needs a helping hand to be fully absorbed by our bodies.
How? By combining the curcumin with fresh cracked black pepper and fat. The pepper helps to make the curcumin more bioavailable to our bodies by up to 2000% (without affecting the flavor!), as well as aids digestion and fighting free radicals. Meanwhile, a small amount of fat helps to bind to the curcumin and becomes more easily absorbed by our bodies.
I would personally say that the extra fat could be omitted if preferred. Depending on what milk you use, it will likely have enough fat in it (not so much for rice milk, etc.). Definitely don’t omit the black pepper, though, to get the most of the golden milk benefits.
Top Turmeric benefits:
- Brilliant for increasing the antioxidant capacity of the body: Protecting your body from free radicals and possibly beneficial towards signs of aging.
- Curcumin may aid the reversal of the heart disease process: By improving the function of the lining of blood vessels as well as improving ‘endothelial function,’ which helps regulate blood pressure and clotting.
- Curcumin could help prevent and/or treat Cancer: By affecting the development and growth of cancerous cells.
- It has also been seen to reduce symptoms of depression!
Turmeric also contains anti inflammatory properties, can boost the immune system, has been shown to positively impact brain function, and can even reduce the risk of heart disease. On top of that, ginger also comes along with a long list of health benefits, which you can read here. Thus, the benefits of golden milk are certainly a-plenty.
How To Make Golden Milk
This post is going to take you through a couple of different methods for making turmeric golden milk. The first is from scratch. The second with ready-made/bought milk.
I love to make all my own dairy-free milk at home. By spending a few minutes blending up a large batch of golden milk, I can then have it ready in the fridge for the next few days – no additional prep needed (other than heating it up, if I want).
While this milk can be made with various different kinds of milk, I love using fresh, homemade coconut milk because I find the creaminess really compliments the earthy tone of turmeric.
The Ingredients:
- Fresh turmeric (or 1/2 teaspoon turmeric powder per portion)
- Mature coconut – flesh and water
- Honey (or maple syrup for a vegan option)
- Black pepper – it has to be freshly ground.
- Filtered water
- Ground ginger
- Optional: some cinnamon, vanilla extract & a spoonful of coconut oil/ butter
Refer to the recipe card for the full ingredient amounts. Note: when using fresh turmeric, it’s best to use a pair of gloves to protect your hands from staining. I learned this the hard way!
Method 1: From Scratch
Begin by preparing the coconut milk. Do this by breaking open the coconut and collecting the coconut water and meat. To open the coconut, simply bash it a few times on the side with a hammer or back of a knife. I go in a lot more detail and give more tips on opening coconuts in my blogpost Homemade Coconut Milk.
Peel and grind 2 knobs of fresh turmeric. I peel the skin off with a spoon. Make sure you are wearing your gloves for this step so you don’t stain your hands.
Blend the coconut water, coconut flesh, and turmeric in a high-power food processor/blender. Add the black pepper, ginger, and water and blend until a uniform mixture is obtained. This may take a minute or two, so patience is key.
If you want to add cinnamon or vanilla, then add a dash, to begin with, give a quick whiz in the blender, taste, and adjust.
Pour the mixture into a nut milk bag and squeeze out all the liquid, keeping your gloves on!
You can use the leftover coconut pulp to within baked goods, smoothies, etc. You can dry it out either on the lowest heat in the oven or in a thin layer across a baking sheet in the sun.
Pour the golden milk into a glass container and keep in the fridge for up to 3 days.
Method 2: Use Pre-made Milk
For an even quicker method, you can use pre-made milk. I’d still suggest using coconut milk. Other options that would work well are almond milk and oat milk.
For this method, add all of the ingredients to a small saucepan and whisk as you warm it up to pre-boil heat levels. When doing it this way, I’ll usually add a cinnamon stick to the pan – rather than ground.
Remove from the heat, and add sweetness, if wanted. Adjust the flavors as needed and then serve immediately. Leftovers can be chilled and stored for 2-3 days.
Other Methods: Luckily, I’m so in love with golden milk and golden tea that I have even more methods for you to enjoy this delicious beverage. This includes the use of homemade Golden Paste, or even Golden Spice mix.
Note* You can use a milk frother for a lighter, frothy golden milk latte.
You can drink the golden milk straight up – cold or warm, add it to your smoothies, breakfast cereals/oats. But I suggest having it last thing at night or early in the morning, on an empty stomach!
The Detailed Golden Milk Recipe:
5-ingredient Golden Milk
Ingredients
- 3 cups filtered water
- 1 coconut flesh and water
- 2 knobs fresh turmeric or around 1/2-3/4 tsp of turmeric powder per portion. ( so 2tsp for this entire recipe)
- 1/4 cup Maple Syrup OR honey
- 1/4 tsp black pepper
- 1/2 tsp Ground Ginger
- Optional: some cinnamon and/or vanilla extract PLUS 1tsp coconut oil per portion
Instructions
Method 1: From Scratch
- Begin by preparing the coconut milk. Do this by breaking open the coconut and collecting the coconut water and meat. To open the coconut simply bash it a few time on the side with a hammer or back of a knife. I go into more detail and give more tips on opening coconuts in my blogpost Homemade Coconut Milk.
- Peel and grind 2 knobs of fresh turmeric ( I do this with a spoon). Make sure you are wearing your gloves for this step so you don't stain your hands.
- Blend the coconut water, coconut flesh, and turmeric in a high-power food processor/blender. Add the black pepper, ginger, and water and blend until a uniform mixture is obtained. This may take a minute or two, so patience is key.
- If you want to add cinnamon or vanilla then add a dash, to begin with, give a quick whiz in the blender, taste, and adjust.
- Pour the mixture into a nut milk bag and squeeze out all the liquid, keeping your gloves on!
- You can use the leftover coconut pulp to dry out and ( either on the lowest heat in the oven or in a thin layer across a baking sheet in the sun) and use within baked goods, smoothies, etc.
- Pour the golden milk into a glass container and keep in the fridge for up to 3 days.
Method 2: Use Pre-made Milk
- For an even quicker method, you can use pre-made milk. I'd still suggest using coconut milk. Other options that would work well are almond milk and oat milk.
- For this method, add all of the ingredients to a small saucepan and whisk as you warm it up to pre-boil heat levels. When doing it this way, I'll usually add a cinnamon stick to the pan - rather than ground.
- Remove from the heat, and add sweetness, if adding. Adjust the flavors as needed and then serve immediately. leftovers can be chilled and stored for 2-3 days.
- Other Methods: Luckily, I'm so in love with golden milk and golden tea that I have even more methods for you to enjoy this delicious beverage. This includes the use of homemade Golden Paste, or even Golden Spice mix.
- You can drink the golden milk straight up - cold or warm, add it to your smoothies, breakfast cereals/oats. But I suggest having it last thing at night or early in the morning, on an empty stomach!
Video
Notes
Nutrition
Other Ginger & Turmeric Recipes You May Like:
- Turmeric Citrus Immune Boosting Tart
- DIY Turmeric Tincture; Nature’s Golden Medicine
- Ginger Turmeric Immune-Boosting Energy Shots (juicer recipe)
- Golden Turmeric Energy Balls (No-bake)
- Lemon, Ginger and Cayenne Immunity Shots
- How To Make Ginger Tea ( which can also become a turmeric tea with the addition of turmeric)
- Beetroot & Ginger Juice
- How To Make Crispy Ginger Chips
This recipe was originally posted in May 2019 and has since been updated with new images and text. However, the recipe remains the same.
Hi! What a great recipe!
I love your nut milk bag, what brand do you use?
Can you use turmeric powder instead? If so how much?
Thanks 😀 I’ve attached the link to the nut milk bag I use at the bottom of the recipe now 🙂
I’ve never tried it with powder before. But I think that for this recipe you could use around a tsp of dried turmeric powder. let me know how it goes 😀
WHAT A GREAT RECIPE! CANOT WAIT TO TRY!
WHAT TYPE OF STRAINING BAG YIU USE? LOOKS VERY STRONG
Thanks 😀 I’ve attached the links to the products used in the post now at the bottom of the recipe 🙂
Hi! This looks amazing but I can’t do anything coconut how much Oat/almond/plant milk can I use instead of coconut?
Thanks! Can’t wait to try it.
Yes, you could definitely swap out the milk. I think oat milk would be a lovely, creamy option 🙂