‘Golden Milk’ Recipe – Nature’s Anti-Inflammatory

If you suffer from pain and inflammation, here is a quick and easy home remedy.  


Turmeric has a long history of use as a medicinal herb.  The Chinese have used it to treat inflammatory and digestive disorders, and it has been traditionally used in Ayurvedic medicine (India) to help relieve rheumatism, skin conditions, liver problems and constipation, as well as expel worms.  


In the modern era, turmeric has been the subject of quite a bit of scientific research, and studies have confirmed its value as a potent anti-inflammatory and antioxidant as well as possessing cancer preventative properties.  It has also been shown to be of benefit for cardiovascular health, diabetes, arthritis, depression, irritable bowel syndrome, and inflammatory bowel conditions such as Crohn’s disease.


However, whilst there are many turmeric supplements available on the market, as is the case with many other supplements turmeric preparations are not always in a form that the body can absorb and utilise effectively.  This recipe helps to improve the absorption by including some fat and black pepper.

Turmeric Paste Recipe:

1/2 cup turmeric powder
1 cup water
1 tablespoon of either coconut oil, ghee or butter

– Mix turmeric powder with water in a saucepan, and bring to a low simmer.  
– Add the coconut oil, ghee or butter.  
– Stir for 8-10 minutes, then add extra water if required.  The final consistency should be a soft paste.

* This is your turmeric paste base – you can keep this in a glass container or jar for up to 2 weeks in the fridge.

To make Golden Milk:

1 teaspoon Turmeric Paste
1 teaspoon cinnamon powder
1/2 teaspoon fresh/powdered ginger
1/2 teaspoon freshly cracked pepper
1 cup of your choice of milk (coconut/almond/soy/dairy)

– Place the paste into a saucepan with the cinnamon powder, ginger, and pepper.  Mix well.
– Add milk, and bring to a low simmer.  Stir for a few minutes.
– Add 1 teaspoon honey, dissolve and serve.


As always, just because something is natural doesn’t mean it is safe for every circumstance.  Please avoid using turmeric in high doses if you have bile duct problems, are being treated with pharmaceutical drugs such as blood-thinners or chemotherapy, and discontinue at least 1 week before you have surgery.

Food as medicine is one of my passions.

So much so that I even created a complementary resource all about it!  Find out more here.