There’s a moment, around 8pm on a November evening, when the house is quiet, the heating clicks on, and every part of us wants something warm in a mug. For years, my something was ceremonial cacao. Then I met golden milk. So, what is golden milk, and how do you make it in five minutes? Let me show you.
I’ll confess: I was an unconditional ceremonial cacao drinker. Every single day, same mug, same ritual, no exceptions. Then golden milk came along, all sunshine and spice, and quietly took over the daily slot. Cacao and I are still on very good terms, mind you. These days it’s my artist’s date treat: a little weakness, an occasional, much-appreciated rendezvous rather than a daily commitment. (I’ll tell you all about those dates another time soon.)
If you remember one thing: golden milk is just warm plant milk, turmeric, a few spices and a pinch of black pepper. Five minutes, one pan, and the cosiest drink of the season.
What is golden milk?
Golden milk (sometimes called a turmeric latte, or haldi doodh in India, where it has been made for generations) is caffeine-free, gently spiced and naturally sweet. The turmeric gives it that sunshine colour. Turmeric’s main active compound, curcumin, has been studied for its anti-inflammatory properties, and black pepper helps our bodies absorb it. It’s not a medicine, but it is a lovely, warming ritual that fits beautifully into an anti-inflammatory lifestyle.
How to make golden milk (makes 1 big mug)
Ingredients
- 250ml unsweetened plant milk (oat or soya are the creamiest)
- ½ tsp ground turmeric
- ¼ tsp ground cinnamon
- A thin slice of fresh ginger (or a pinch of ground ginger)
- A pinch of black pepper
- 1 tsp maple syrup, honey or a soft date, to taste
- Optional: a pinch of cardamom or nutmeg, ½ tsp coconut oil for extra creaminess
Method
- Warm. Pour the milk into a small pan and add all the spices and the ginger.
- Whisk. Whisk well so the turmeric doesn’t sit in clumps (it loves to clump).
- Heat gently. Warm over a low-medium heat for 4–5 minutes, without boiling, whisking now and then.
- Sweeten. Stir in the maple syrup or honey, taste, and add a little more spice if you like it stronger.
- Pour and sip. Strain out the ginger, pour into your favourite mug, and dust with a little cinnamon.
Make it your own
- Golden milk latte: blitz it for 10 seconds with a hand blender or milk frother for a frothy, café-style finish.
- Make a paste: mix 4 tbsp turmeric, 2 tsp cinnamon, 1 tsp ginger and ½ tsp black pepper with a little water; keep it in a jar in the fridge for a week and stir a teaspoon into warm milk.
- Iced golden milk (my favourite): let it cool, then pour it over ice on a warm summer’s day. My secret? A handful of frozen red berries dropped straight in. They chill it, swirl it pink and gold, and leave you a fruity treat at the bottom of the glass.
Your questions, answered
When is the best time to drink golden milk?
Whenever you like. Because it’s caffeine-free, many people enjoy it in the evening as part of a calming bedtime routine.
Why add black pepper to golden milk?
Black pepper contains piperine, which helps our bodies absorb curcumin, the main active compound in turmeric. You only need a pinch, and you won’t taste it.
Can I drink golden milk every day?
For most people, a mug a day is fine as part of a varied diet. If you take blood thinners or diabetes medication, have gallstones or are pregnant, check with your doctor or pharmacist first, as turmeric in larger amounts can interact with some medicines.
The bottom line
Golden milk won’t fix everything. But on a dark November evening, five minutes, one pan and a mug of warm sunshine is a pretty good place to start. Ceremonial cacao, I’m sorry. It’s not you, it’s me.
Want more cosy, anti-inflammatory ideas? My free 7-Day Anti-Inflammatory Meal Plan is waiting for you below.