Coconut Golden Milk With Antioxidants

Turmeric Golden MIlk
Kaleigh McMordie, MCN, RDN, LD
Total Time: 20 min
Prep Time: 5 min
Cook Time: 15 min
Servings: 2

Nutrition Highlights (per serving)

74 calories
4.5g fat
10g carbs
0g protein
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Nutrition Facts
Servings: 2
Amount per serving  
Calories 74
% Daily Value*
Total Fat 4.5g 6%
Saturated Fat 4g 20%
Cholesterol 0mg 0%
Sodium 25mg 1%
Total Carbohydrate 10g 4%
Dietary Fiber 4g 14%
Total Sugars 9g  
Includes 3g Added Sugars 6%
Protein 0g  
Vitamin D 0mcg 0%
Calcium 74mg 6%
Iron 2mg 11%
Potassium 713mg 15%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Turmeric is an ancient spice that has been used in Eastern countries for thousands of years in cooking and traditional medicine. Its golden hue and warming properties have earned it the name “golden spice.” While the use of turmeric for health and healing has been used in Asia for centuries, the spice has only recently gained popularity in Western culture.

While turmeric, just like any food is not a cure-all, it does have some beneficial properties. Thanks to the polyphenolic compound curcumin, turmeric has proven antibacterial, anti-inflammatory, and antioxidant activity. Some studies have also suggested that it can provide some digestive benefits and possibly even be used as a treatment for ulcers. There are many more suggested benefits of turmeric as well, but not yet enough evidence to confirm them.

This delicious "golden milk" is made by heating coconut milk with fresh turmeric, ginger, and black peppercorns, which help to increase your body’s absorption of turmeric and add a nice spiciness. Cinnamon and a touch of honey add sweetness and even more antimicrobial power.

Ingredients

  • 2 cups unsweetened coconut milk beverage
  • 1 tbsp. grated fresh ginger (or 1 tsp. ground)
  • 1 tbsp grated fresh turmeric (or 1 teaspoon ground)
  • 1 2-inch piece cinnamon stick (or 1/2 tsp ground cinnamon)
  • 4 to 5 peppercorns
  • 1 tsp. honey

Preparation

  1. Gather the ingredients and add them to a small saucepan.

  2. Bring all ingredients to a low boil and simmer for 10 minutes, covered. Remove from heat and strain into two mugs. Enjoy warm.

Variations and Substitutions

Use any kind of milk that you prefer. If you’re using coconut milk, make sure to buy the unsweetened coconut milk beverage in the carton (found near the almond milk or soymilk) and not the kind in the can.

You can use ground spices if they are all that you have on hand. However, using fresh turmeric and ginger and whole cinnamon sticks will yield a better flavor. Honey and peppercorns are optional and can be added or omitted according to your taste preference.

Cooking and Serving Tips

  • You can cool the golden milk and pour it over ice for a cold version.
  • This recipe can be doubled or tripled if you prefer to make a larger batch.
  • Store leftover golden milk in the refrigerator and use within five days. Reheat the beverage or serve it cold.
  • You can make a golden milk spice blend to use at home or give as a gift. Simply combine dry, ground ginger, cinnamon, and turmeric in a jar so that it is ready to use when you want to make a cup of golden milk.

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4 Sources
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
  1. Sharifi-Rad J, Rayess YE, Rizk AA, et al. Turmeric and its major compound curcumin on health: Bioactive effects and safety profiles for food, pharmaceutical, biotechnological and medicinal applicationsFront Pharmacol. 2020;11:01021. Published 2020 Sep 15. doi:10.3389/fphar.2020.01021

  2. Yadav SK, Sah AK, Jha RK, Sah P, Shah DK. Turmeric (curcumin) remedies gastroprotective actionPharmacogn Rev. 2013;7(13):42-46. doi:10.4103/0973-7847.112843

  3. Thavorn K, Mamdani MM, Straus SE. Efficacy of turmeric in the treatment of digestive disorders: a systematic review and meta-analysis protocolSyst Rev. 2014;3:71. Published 2014 Jun 28. doi:10.1186/2046-4053-3-71

  4. Nabavi SF, Di Lorenzo A, Izadi M, Sobarzo-Sánchez E, Daglia M, Nabavi SM. Antibacterial effects of cinnamon: From farm to food, cosmetic and pharmaceutical industriesNutrients. 2015;7(9):7729-7748. Published 2015 Sep 11. doi:10.3390/nu7095359