Golden Milk Recipe

Like chai, golden milk uses spices to create a milky tea full of antioxidant, antibacterial, and anti-inflammatory properties.

Spring 2017

  • "Golden milk" is a creamy, chai-like drink loaded with anti-inflammatory and antioxidant properties due to turmeric.
    Photo by iStock/MonaMakela

Total Hands-On Time: 15 min

Cook Time: 15 min

Yield: 1 cup

This creamy, chai-like recipe has been prepared by Ayurvedic health practitioners for centuries, and modern research confirms the turmeric rhizome’s antibacterial, anti-inflammatory, and antioxidant properties. The black pepper may seem like an odd ingredient, but the piperine in the black pepper enhances the bioavailability of the turmeric’s beneficial curcumin by 2,000 percent, so don’t leave it out!


• 1 cup milk of your choice
• 1 inch fresh turmeric rhizome, peeled
• 1/2 inch fresh ginger rhizome
• 1 teaspoon coconut oil
• 1 cinnamon stick
• 1 star anise
• Ground black pepper, to taste
• Local honey or maple syrup, to taste


1. Combine all ingredients, except sweetener, in a saucepan and bring to a low boil.

2. Reduce the heat and simmer for 5 minutes, stirring often.

3. Remove from heat, strain through a fine mesh sieve, and sweeten with honey or maple syrup to taste.

4. Serve warm.

Read more about growing and harvesting ginger and turmeric in Grow Turmeric and Ginger in Any Climate.