San Fernando, Trinidad, and I’m 5 years old. I remember getting home after school with a scraped knee and a bruise from falling down in gym, and my beautiful grandmother making me a warm cup of “yellow milk” as she called it, or “golden milk” as we hear about it now.

I remember the smell of the spices, the sweetness on my tongue, and the creaminess of the milk, and how I always felt better after. The combination of love, the soothing feeling of having someone look after you, and the taste and goodness of golden milk has stayed with me for all of these years….

What is it? It’s a milk, or nut milk made with turmeric that offers anti-inflammatory properties as well as promoting healing. With the addition of beneficial and delicious spices, golden milk is the perfect fall and winter drink, nourishing and tasty.

Turmeric has many benefits, including addressing blood sugar, supporting healthy lungs and bronchial passages, especially during cold and flu season, and helping enhance wound healing.

This recipe has the addition of cinnamon which is beneficial for blood sugar management, as well as cardamom which is beneficial for gas, nausea, constipation, and bloating. It is also a kidney and liver tonic.

I hope you make this, and enjoy it as much as I do. I have included directions on how to make your own nut or seed milk, which makes all the difference in the world. If you are using store-bought, please check your labels and make sure the ingredients list is low, and it comes from a reputable source.

Golden milk Recipe (makes 4 cups)

  • 4 cups of almond, coconut, cashew or hemp milk (hemp milk tends to taste a little ‘raw’ or grassy, but I like it. It is somewhat of an acquired taste but very delicious and unique)
  • 3/4 tbsp ground turmeric or 2 tbsp fresh grated turmeric
  • 2 tbsp maple syrup
  • 2 cardamom pods, slightly crushed
  • pinch of black pepper
  • 1 inch knob of ginger, sliced
  • 1 cinnamon stick

Pour all the ingredients into a saucepan, bring to an almost boil then down to a simmer. Allow to simmer for 3-4 minutes. Strain out spices and enjoy warm.

I drink this after my workout, to support healthy joints and reduce inflammation. It’s the perfect before bedtime drink.


%d bloggers like this: