Anti-Inflammatory Turmeric and Ginger Golden Milk Recipe
This Anti-Inflammatory Turmeric and Ginger Golden Milk recipe is a soothing, creamy beverage packed with natural anti-inflammatory ingredients like turmeric, ginger, cinnamon, and black pepper. Traditionally used in Ayurvedic medicine, this warm drink helps reduce muscle soreness, ease joint pain, boost digestion, and promote better sleep. Made with your choice of milk and optionally sweetened with honey or maple syrup, it’s a comforting and health-supporting elixir perfect for winding down or recovering after a workout.
- Prep Time: 5 minutes
- Cook Time: 10 minutes
- Total Time: 15 minutes
- Yield: 1 serving 1x
- Category: Beverage
- Method: Stovetop
- Cuisine: Ayurvedic, Indian-inspired
- Diet: Vegetarian
Ingredients
Scale
Golden Milk Ingredients
- 1 cup milk of your choice (almond, oat, coconut, or dairy)
- 1 tsp turmeric powder or 1/2-inch fresh turmeric root, grated
- 1/2 tsp fresh grated ginger or 1/4 tsp ground ginger
- 1/2 tsp cinnamon
- A pinch of black pepper
- 1 tsp honey or maple syrup (optional)
- 1/2 tsp coconut oil or ghee
Instructions
- Heat the milk: In a small saucepan, warm the milk over medium-low heat. Avoid boiling the milk to preserve its nutrients and flavor.
- Add the spices: Stir in turmeric, ginger, cinnamon, black pepper, and coconut oil or ghee. Whisk well until all ingredients are fully combined.
- Simmer the mixture: Let the mixture simmer gently for about 5 minutes, stirring occasionally to help release the spices’ flavors and maximize nutrient absorption.
- Sweeten the drink: Remove the saucepan from heat and stir in honey or maple syrup if using, to add a touch of sweetness.
- Strain (optional): If fresh turmeric or ginger was used, you may strain the milk before serving to remove residue, though this step is optional.
- Pour and enjoy: Serve warm in your favorite mug and enjoy this comforting, anti-inflammatory golden milk.
Notes
- Don’t skip the black pepper; it significantly enhances turmeric’s curcumin absorption.
- Start with 1/2 tsp turmeric if you’re new to its flavor, and gradually increase to 1 tsp.
- Fresh ginger and turmeric provide stronger flavor and benefits compared to powdered forms.
- Drink the golden milk warm but not hot to protect your throat and digestive system.
- Use a fat source like coconut oil or ghee to improve curcumin absorption.
Keywords: golden milk, turmeric milk, anti-inflammatory drink, turmeric and ginger, turmeric latte, natural pain relief, Ayurvedic beverage, turmeric recipe, ginger drink, healthy latte
