Golden Milk (healthy, vegan, gluten free + anti-inflammatory)

Nature’s gold comes in three forms: turmeric, ginger, and peanut butter. All of them have a unique abundance of health benefits, but this year, turmeric has really taken the health and wellness trends by storm! Exhibit A: turmeric lattes, turmeric soups, turmeric skincare, turmeric smoothies, turmeric juices, turmeric chocolate, turmeric rice, turmeric pastries, turmeric lattes, and of course, turmeric milk!

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However, unlike most health gimmicks, the benefits encompassing this fresh, spicy, and vibrant root is actually backed by scientific evidence. It contains curcumin, a highly active compound that acts as an antioxidant, prevent inflammation, decrease risk of heart disease, cancer, Alzheimer’s, arthritis, and even depression (of course, turmeric alone should not serve as a medical substitute for prescription drugs)! In many studies, patients’ symptoms have responded very positively towards the affects of curcumin. But before you start taking turmeric by the spoonful, note that curcumin alone is inefficiently absorbed by our bloodstream. Luckily, there are so many solutions, including the following:

  • Sprinkling at least 1/20th of a teaspoon of black pepper adds piperine, a chemical compound found in this spice, boosts the absorption of curcumin immensely!
  • Cooking turmeric with a healthy fat source such as olive oil, coconut oil, or ghee if you eat dairy, also initiates curcumin to enter the bloodstream successfully since it is fat-soluble!
  • Using heat will activate the beneficial compounds in turmeric, but it’s best to use a healthy fat source along with it!

Now that the pedestal has been enacted, I shall grant the titular subject and why you clicked on this post in the first place: the golden milk!

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To be honest, I always prided cinnamon as my number one favorite spice with gingerbread also being high on the list. However, since experimenting with turmeric for the past year, I can say that all three of these spices constantly battle each other for my heart. However, at the moment, I do have to say that thanks to so many wonderful golden recipes that I’ve tried, turmeric is my new baby!

While I’ve seen such a wide array of golden milk recipes online, I was instantly inspired to create an original golden milk by Olivia Ku’s livestream! Check out her original recipe at this video link here as well as her channel and Instagram LoveHealthOK! Technically, I twisted around a relatively common (and even old) recipe that I’ve enjoyed on my blog and Instagram countless times, thanks to this magically anti-inflammatory and golden fairy dust!

This golden milk isn’t just any ordinary cup of milk. Unlike most recipes, you won’t need a crazy amount of ingredients or fancy plant milk, even though it is optional. With your choice of protein powder, liquid, and sweetener, you can pretty much customize and mix things up anyway you like! Though a simple mug, you’ll be sipping on warm liquid gold that doesn’t just taste incredibly divine, but contains high-quality protein and antioxidants from the turmeric while limiting carbohydrates and sugars, depending on your desired sweetener. I cannot recommend that you try incorporating turmeric into your life more often, and you can totally start with this golden milk recipe to do so!

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  • 1-2 scoops of your desired protein powder
  • 1/2-1 tsp ground turmeric
  • 1/20-18th tsp ground black pepper
  • 1-2 cups of water or milk/mylk
  • Sweetener to taste; I used a couple drops of liquid Stevia
  • Optional: cinnamon, ginger, maca powder, non-dairy creamer, or coffee to make it a golden milk latte!


  1. In a suitable mixing bowl or mug, carefully mix in the protein powder, turmeric, black pepper, and optional dry ingredients.
  2. Slowly and gently pour in the liquid (both optional and non-optional) in increments of half a cup, stirring as you pour along, until the desired consistency is reached.
  3. Enjoy cold or room temperature, or heat in the microwave for increments of 10-15 seconds until the milk is warm. You can also heat the mixture on the stovetop by carefully stirring the liquid in a small pot on a very low temperature.


Have you ever tried turmeric in your recipes? What is a health gimmick you fell for?

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