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Warm Up With a Mug of Tasty Turmeric Milk (Plus it’s Good For You!)

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I tried my first turmeric milk — a turmeric latte, actually — in Seattle. My friend Pam assured me that my warm turmeric milk (also known as golden milk), gluten free scones, and the costumed customers at the bookstore’s food counter qualified as “peak Seattle.” But trendy or no, there are some good arguments for adding turmeric to your diet.

turmeric milk in a mug, with bright blue book behind

In her new book, Healing Herbal Infusions, author Colleen Codekas says:

Turmeric has become an important herbal ally in recent years, especially for those who have excess inflammation, such as arthritis, irritable bowel syndrome or old sports injuries. Turmeric root is in the same family as the more commonly found ginger and is a powerful natural anti-inflammatory. One problem is that curcumin, the main compound in turmeric that gives it these benefits, isn’t easily absorbed by the body. Luckily, that is an easy fix, as the piperine in black pepper makes it more bioavailable.

Turmeric milk (also called golden milk) is a staple of Ayurvedic medicine and is a great way to get a dose of turmeric.

fresh turmeric in a white bowl

Since we have such an abundance of fresh turmeric this time of year, Colleen’s recipe for making turmeric milk caught my eye. If you don’t have access to fresh turmeric, you could use about 2 teaspoons of ground turmeric instead.

fresh turmeric, sliced in a food processor bowl

Making turmeric milk

Combine the sliced turmeric, peppercorns, and milk in a small saucepan. Warm on low heat in a saucepan for 10 to 15 minutes. Remove the pan from the heat and let sit to slightly cool for several minutes.

Strain out the turmeric and peppercorns and pour warm turmeric milk into a mug. Stir in one-to-two tablespoons of honey to sweeten. Drink 1 to 2 cups (240 to 480 ml) per day to help reduce chronic inflammation.

healing herbal infusions blue book cover with herbs
Healing Herbal Infusions teaches aspiring home herbalists how to make natural plant-based remedies to treat a variety of common ailments and illnesses. From teas and tonics to balms and non-toxic personal care, Colleen’s instructions are a no-nonsense way to get started with herbalism. I received a copy of Healing Herbal Infusions for review purposes.

Dairy or non-dairy golden milk

You can whatever kind of milk you prefer for this recipe. If you’re not avoiding dairy, regular cow’s milk works just fine. My son is avoiding dairy and I wanted him to be able to try this, so I made this batch with macadamia nut milk.

turmeric milk in a mug, with bright blue book behind

★ Did you make this turmeric milk recipe? Don’t forget to give it a star rating below! ★

Turmeric Milk aka Golden Milk

Turmeric Milk aka Golden Milk

Yield: 2
Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes

This turmeric milk is a tasty way to add healthy turmeric to your diet. 


  • ¾ cup fresh turmeric, sliced
  • 2 tsp whole black peppercorns
  • 2½ cups milk, or nut milk
  • 1-2 tablespoons raw honey, optional


  1. Combine the turmeric, peppercorns and milk in a small saucepan. Warm on low heat in a saucepan for 10 to 15 minutes. sliced fresh turmeric and peppercorns in a pot of milk
  2. Remove the pan from the heat and let sit to slightly cool for several minutes.
  3. Strain out the turmeric and peppercorns. Pour warm milk into mugs and add honey to sweeten it if desired.


Be forewarned that fresh turmeric can stain your cooking utensils, hands and clothing a bright orange color that can be hard to remove.

Drink 1 to 2 cups (240 to 480 ml) per day to help reduce chronic inflammation.

This tea is safe for children ages 2 and older. Please follow the dosage guidelines on page 23 of Colleen's book.

Nutrition Information:
Yield: 2 Serving Size: 1 grams
Amount Per Serving: Calories: 229Total Fat: 10gSaturated Fat: 5gUnsaturated Fat: 0gCholesterol: 30mgSodium: 132mgCarbohydrates: 26gFiber: 1gSugar: 24gProtein: 10g

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Meet the Author

Kris Bordessa

Kris Bordessa founded Attainable Sustainable as a resource for revitalizing vintage skills. Her book, Attainable Sustainable: The Lost Art of Self-Reliant Living (National Geographic) offers a collection of projects and recipes to help readers who are working their way to a more fulfilling DIY lifestyle.

6 comments… add one
  • Jeffrey VanderWilt Jan 22, 2019, 2:51 pm

    Would this be good with several more spices, such as nutmeg, ginger, or cardamom?

    • Kris Bordessa Jan 22, 2019, 3:16 pm

      Oh, I love cardamom. You can totally experiment with spices, of course!

      • Ali Oop Dec 1, 2019, 3:33 pm

        Do you know if this will affect a child with juvenile diabetes?

        • Kris Bordessa Dec 1, 2019, 6:21 pm

          I’m sorry, this is just not something I can speak to.

    • Orsi Donath May 26, 2020, 9:07 am

      én így készítem: kurkuma, fahéj, bors, gyömbér cayenne, kardamom. tej+méz. 🙂

  • Sarita Jan 24, 2019, 7:56 am

    Love turmeric milk – or golden tea as my Indian grandmother called it. This is one of the warm drinks I give my daughter, who lives with Juvenile Arthritis (she was diagnosed when she was four). It does help with inflammation and pain for her. We live off the grid in a very dry but cold climate (Canada’s subarctic) and the fresh air, outdoor activity, and extreme dryness also helps. And yes, as a previous poster asked, cardamom, nutmeg, or even a pinch of allspice, ginger or cinnamon makes it even tastier! Found you through the Simple Homestead Blog Hop. 🙂

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