RecipeGolden Turmeric Milk

Nutrition Facts
Amount per Serving
  • Calories: 100
  • Protein: 0 g
  • Total Fat: 8 g
    • Unsaturated Fat: 1 g
    • Saturated Fat: 7 g
  • Cholesterol: 0 mg
  • Total Carbohydrate: 10 g
  • Dietary Fiber: 1 g
  • Total Sugar: 5 g
    • Natural Sugar: 0 g
    • Added Sugar: 5 g
  • Sodium: 25 mg
Good For

Turmeric, a plant stem that looks a bit like ginger, has gotten a reputation as a super spice. Research suggests that small amounts (about ¼ to ½ teaspoon per day) of this vibrant-colored orange-yellow spice may help tame inflammation and alleviate arthritis symptoms. In fact, some studies suggest it could potentially work as well as ibuprofen. The beneficial effect is likely a result of curcumin, the active ingredient in turmeric, which functions as both an anti-inflammatory and antioxidant—a one-two punch against aches and pains.

Note that I’ve done a few things in my Golden Milk rendition to lighten it up and help increase its pain-relieving powers. First, I use “light” canned coconut milk and combine it with water or unsweetened almond milk to drive down the saturated fat and calories. Next, I add a pinch of black pepper. Black pepper contains piperine, a compound that prevents curcumin from being broken down in the gut and liver so the body can absorb it more readily. Curcumin is also fat-soluble, which means a bit of fat (from the coconut milk) helps to enhance its absorption rate as well.  Feel free to skip the honey if you’re avoiding sugar.    

If you’re looking for ways to add turmeric to your daily regimen, try this simple recipe. It’s an easy and tasty way to get your daily Rx.


This recipe is featured in my new book, Joy Bauer’s Superfood! To learn more, click here.

  • Prep time
  • Total Time
This recipe makes 1 serving
  • • ½ cup canned lite coconut milk*
  • • ½ cup unsweetened almond milk
  • • ¼ teaspoon ground turmeric
  • • 1 to 2 teaspoons honey
  • • ¼ teaspoon ground cinnamon
  • • ⅛ teaspoon ground black pepper
  • • Pinch ground ginger (optional)

*Or mix ¼ cup full-fat coconut milk with ¼ cup water to create lite coconut milk.


In a small saucepan, whisk together the coconut milk, almond milk, turmeric, honey, cinnamon, black pepper, and ginger, if using, and bring to a boil over medium heat. Reduce the heat to low and simmer for about 5 minutes. Pour into a mug and enjoy.


For a daily Rx, try my Golden Milk Shots. Or for a chocolaty spin, whip up some Golden Milk Hot Cocoa.