What is Golden Milk and How Do You Make It?

Coach Kate, BS, ACE, ACSTH

Kate Bielefeld is a personal trainer certified by the American Council on Exercise. She is an ICF certified coach practitioner by the Certified Coaches Alliance and the Approved Coaching Specific Training Hours program. She has a bachelor of science degree in exercise science and is a successful weight loss and behavior change coach. This powerlifting, coffee-chugging, mom of five has an expert knack for unlocking the untapped potential of the women she coaches. She’s helped hundreds of women reach their health and fitness goals so that they can live healthier, happier, and more fulfilled lives.

I discovered Golden Milk while searching the internet for healthy ways to transform my evening routine. 

I was having a hard time going to bed at a consistent time each evening I was also having trouble falling asleep once I got tucked in. 

But, reading about this nutrient-packed drink that’s fit for a goddess piqued my interest. Not only did Golden Milk promise a restful night’s sleep, but it’s also rich in antioxidants and reduces inflammation.

Benefits of Golden Milk

Golden milk contains turmeric, ginger, cinnamon, black pepper, and raw honey warmed and mixed gently into coconut milk (dairy, almond, oat, and soy milks can be used as substitutes). 


Turmeric is an Asian spice, a foundation spice of curry powder. Its yellow color comes from the chemical it contains, curcumin. Curcumin, the key ingredient that provides a number of golden milk benefits, has powerful medicinal properties. Curcumin decreases inflammation and acts is an antioxidant.

Because turmeric isn’t easily absorbed into the bloodstream, mixing it with a little black pepper lets you reap the full benefits of this amazing spice!


Closely related to turmeric, ginger is a root spice with powerful antioxidant and anti-inflammatory properties.

This superfood does the word justice with the many health benefits it provides to each mug of golden milk. Ginger also helps reduce blood sugar levels, lower cholesterol levels, and alleviate menstrual pain. It’s also known to lower the risk of cancers, fights against age-related mental decline, and because it’s a natural antibiotic, help prevent infections!

If you suffer from post-workout soreness, this super root also reduces muscle pain and aches!


Cinnamon comes from the inner bark of trees.

This ancient superfood was a rare and valuable gift, a gift fit for kings. Today, cinnamon is a popular spice with health benefits that span from reducing heart disease risk and increasing insulin sensitivity to lowering blood sugar levels to provide an anti-diabetic effect. Cinnamon also helps prevent cancer, and fights bacterial and fungal infections — even the HIV virus! 

As far as your midline is concerned, cinnamon causes a metabolic reaction credited with boosting metabolism and aiding in weight loss. This tasty spice also makes golden milk all the more satisfying.

Black Pepper

Black Pepper, the ingredient in golden milk needed to help your body absorb turmeric, has its own health benefits.

The spice treats colic, anemia, heart-related issues, and diabetes. Piperine, found in black pepper, enhances nutrient absorption. This spice also is high in antioxidants and anti-inflammatory properties, rich in vitamins and minerals, and is antimicrobial (so it helps keep your food fresh). 


Often used in traditional medicine, honey provides a number of health benefits in golden milk.

Honey has been used in medicine for more than 5,000 years! It helps heal wounds, fight infections and even replaces sugar as a healthier sweetening option. The key with honey is to shop for the raw variety. Pasteurized honey that has been heated and processed to remove impurities, also loses some of its health benefits in the process.

 A word of caution: raw honey contains bacteria that can cause botulism poisoning, which leads to life-threatening paralysis. It’s especially dangerous for pregnant women and babies under a year.

When mixing up a warm mug of golden milk, you easily swirl together ingredients that provide you with hundreds of health benefits. 

To ensure Golden Milk conveniently and effectively provides these benefits don’t make too many adjustments to the golden milk recipes. Each ingredient in golden milk not only provides its own health benefits, but it also helps unlock the health benefits of the other ingredients.

Benefits of golden milkHow to Make Golden Milk

The health benefits of using a golden milk recipe make it the perfect bedtime replacement for your warm tea or the ideal stand-in for your morning coffee fix. 

Rest easy, you can realize the benefits of golden milk by adding it to your daily nutrition planning whether you drink it early in the morning, sometime throughout the day, or just before bed.

To make golden milk at home, you’ll need a saucepan, a wire whisk, and a few measuring cups and spoons. You can make a single serving of golden milk, or make a useful batch of golden milk paste. Or, you can make golden milk paste using golden milk recipe ingredients, then store it until you are ready to stir the paste into a warm cup of coconut milk.

Use a mason jar to store golden milk paste in the refrigerator between uses.


The recipes for both golden milk paste and golden milk contain turmeric.

When cooking with this spice, it’s best to wear an apron or something else to protect your clothes from stains. And unless you want a yellow kitchen, use a drip plate under your spoon to prevent staining your countertops.  Turmeric stains quickly, so plan your golden milk recipe preparations accordingly.

Golden Milk PASTE Recipe

Golden Milk Paste

Prep Time 5 mins


  • ½ c turmeric powder
  • ¼ c ginger paste or ground ginger
  • 1 c water
  • 1 ½ tsps black pepper


  • In a stainless steel saucepan, warm the water, turmeric, ginger, and black pepper.
  • Stir continuously for 7 to 10 minutes, or until it forms a thick paste consistency.
  • Remove from heat and transfer to a glass container with a lid.


A small mason jar works great for storage!
Store in the refrigerator between uses.

Golden milk paste can be used as a “starter” for your daily mug of golden milk. You can store the paste in the refrigerator for up to two weeks! 

Golden Milk Recipe

golden milk

Golden Milk Recipe

Prep Time 5 mins


  • 1 c coconut milk
  • ½ tsp golden milk paste
  • ¼ tsp vanilla extract optional
  • ½ tsp raw honey
  • Pinch of cinnamon


  • Warm coconut milk in the microwave or on the stove until hot. Do not boil.
  • Whisk in golden milk paste, raw honey, and vanilla (optional).
  • Sprinkle with a pinch of cinnamon.

Drink up!

It’s probably clear by now why golden milk’s popularity is skyrocketing.

The number of health benefits packed into one warm mug is just fantastic. Golden milk is one of those passions you can turn into a healthy habit.

Each mug of golden milk is rich in antioxidants, reduces inflammation, alleviates joint pain, supports brain health, improves digestion, and lowers your risk of diseases and infections. Golden milk even improves heart and bone strength

So, get a good night’s sleep and give your body the gift of health. Mix up a warm mug of golden milk today.


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