Golden Milk Recipe

Updated: Jul 8, 2020

Super Golden Milk Recipe

Dr. Bahareh's Golden Milk Recipe is a great way to add medicinal value to your daily routine that is caffeine free.

Benefits of Golden Milk:

Golden Milk consist of turmeric and other spices that help to decrease inflammation primarily in the gastrointestinal tract. At high doses, it may even help decreases inflammation in joints which can relieve pain caused by osteoarthritis and rheumatoid arthritis. It is also beneficial for people with Crohn's disease, diverticulitis, or other gastrointestinal inflammatory disorders.

As a medical professional, I teach people that if they desire the benefits of turmeric, or better yet its constituent curcumin, they need to consume much larger amounts of high quality turmeric to get the therapeutic benefits, especially at the central nervous system. When we consume turmeric in small portions, the first place it helps is the gut. So still not a bad way to start. There are a few supplements I recommend dependent on what I am trying to accomplish but I use this turmeric milk recipe as a treat while maintaining a balanced healthy lifestyle.

This recipe includes black pepper and fat from ghee (you can also add coconut oil to go completely vegan) to optimize nutrient absorption from all the spices listed. Many of these nutrients are fat soluble and are better absorbed and assimilated by our bodies when there is fat present as well.

When it comes to chai and golden milk, I like to make an herbal powder in my pantry that I can use at any time. I like to incorporate as many herbs as I can in every drink I have daily to get the most health benefits possible. If you struggle on where to buy herbs, I recommend ordering online if you can't find a local herbal apothecary in your city. In my shop tab I have also provided many resources. Always buy quality organic herbs. The beneficial oils in herbs start to diminish or go rancid with time so its best to buy whole, store in a dark cool place, grind them yourself and use within 6 months.

You can use this recipe to make a dry powder and add wet ingredients at the time you want to enjoy a cup of golden milk. You can choose to forgo the fresh ginger for dry ginger, but it will be less potent ant usually fresh ginger is easy to come by. You can also make a big batch of the golden milk and keep it in the fridge for the week. Note the milk is non-dairy, you can use dairy milk if you prefer.

Below ingredients make 2-3 cups of golden milk. Fresh ingredients:

2 cups coconut or almond milk, unsweetened

1/2 tsp freshly grated ginger

1 teaspoons grass-fed ghee or coconut oil (if using coconut milk, 2% or whole fat milk, you can forgo this step as it already has enough fat)

Dry ingredients:

1/8 tsp grated Nutmeg

1/2 tsp crushed cardamom seeds

1/2-1 tsp cinnamon powder

1/4 tsp black peppercorn

1-1.5 tablespoons dried turmeric powder

1/2 tsp crushed all spice

1 tsp red rooibos tea

2 petals of anise

2 clove buds

Pinch of Saffron (Optional)

Finishing touches:

Few drops of vanilla extract

Honey to taste


  1. Blend dry ingredients in a blender (i.e. NutriBullet or spice blender). If you would like to store a larger amount for the week multiply amounts by 3.

  2. Bring milk and ghee to a simmer on medium heat in a saucepan.

  3. Bring heat to low, add freshly grated ginger and dry spices and cover.

  4. Allow saucepan to sit for 10 minutes on low heat.

  5. When ready to drink, add honey and vanilla extract.


The methods outlined in instructions are essential for preserving the oils in the spice, not overcooking the spices. Note vanilla extract and honey are delicate in their nutrients and should be added off heat to avoid breaking down enzymes and oxidizing flavours.

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