Golden Milk. Recipe and properties of it’s ingredients

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Golden milk came to us from Ayurvedic medicine, where it is widely used for both preventive and therapeutic purposes. Let’s look at the properties of this fantastic drink.

Golden Milk

Golden milk: properties

  • Anti-tumor
  • Antimicrobial
  • Anti-inflammatory
  • Slowing down aging
  • Promoting deeper sleep
  • It contains many antioxidants and micronutrients that are easily absorbed
  • Keeps your heart, liver, brain, immunity, and cells healthy at the DNA level

Іngredients and their benefits:

Almond milk = is easily digestible, has a low glycemic index, and contains calcium, iron, magnesium, phosphorus, potassium, sodium, zinc, and vitamins: B6, thiamin, riboflavin, niacin, folic acid, and vitamin E.

Coconut milk = has a high content of beneficial fatty acids that are processed and used as energy rather than stored as fat. It does not contain lactose but is rich in vitamins E, B1, B3, B5, and B6 and minerals such as iron, selenium, sodium, calcium, magnesium, and phosphorus.

Turmeric = a “spice of life” with more than 150 medicinal properties, acts at the DNA level by modulating about 700 genes.
Golden Milk recipe

Cinnamon = regulates blood sugar, is an antioxidant, has anti-inflammatory and antimicrobial effects, boosts immunity, and protects against cancer and heart disease.

Black pepper = has antiparasitic properties, stimulates digestive processes, and increases the bioavailability of turmeric by up to 100%.

Ginger = increases nutrient absorption, has anti-parasitic, anti-inflammatory, and anti-cancer properties, protects the heart and digestive tract, reduces inflammation, and improves insulin sensitivity.

Honey = has antibacterial and antifungal properties and contains enzymes, minerals, vitamins, and amino acids.

Coconut oil = is antibacterial, antifungal, and antiviral, high in omega-3 and fatty acids such as caprylic, lauric, and capric acid. It supports brain, heart, liver, and kidney function and has anti-inflammatory properties.

Recipe: How to make Golden Milk

Option 1: with dry spices


  • ½ teaspoon cinnamon
  • ½ thumb size fresh ginger
  • 1/8 teaspoon of black pepper
  • 1-2 teaspoons of high-quality – raw honey
  • ½ thumb size fresh turmeric or ½ teaspoon of powder
  • 150-200ml milk (organic cows or coconut, almond, or rice)


Mix all the ingredients except honey in a saucepan and bring to a boil. You can drink it immediately warm or let it brew for another 3-5 minutes on low heat to activate more useful substances from dry spices. Before drinking, add honey, mix well, and sip slowly. When you slowly sip, the active ingredients of this drink enter the mucosal lining and act with its properties locally (oral cavity) before reaching the gut.

Option 2: raw spices


  • 2 cm of fresh ginger
  • 2 cm of fresh turmeric
  • A pinch of black pepper
  • ½ teaspoon of cinnamon
  • 1-2 teaspoons of high-quality honey
  • 200 ml of milk (coconut, almond, or rice)


Heat the milk over low heat. Try to keep it warm and not overheat. Use a garlic press to make a turmeric paste, then add it to the pot. Add pepper, finely chopped ginger, cinnamon, and honey.

Stir so that the milk acquires a uniform golden color. Be careful not to spit it on any surfaces or clothing, as it will leave a stain! Do not overheat; the hot temperature deactivates the fresh ginger and turmeric enzymes.

Best time to have Golden milk.

Drink Golden Milk 30 minutes before bedtime to enjoy the full benefit of this drink.

Did you know that you can also buy pre-made Golden Milk? Below are the brands I recommend:

Organic traditions – buy it here, via this link. With the discount code NDK10 you will get a 10% discount on all other products on the website.

Wunder workshop – plain, only 4 ingredients. To find out more, click here.

Vivo Life – golden milk with Lion’s Mane mushrooms to buy; click here.

P.S. Golden Milk could be a nice present for someone you love and care for!

Written by Nadiya Kondratyeva, Clinical Nutritionist and Functional Medicine Practitioner.