How To Make Turmeric ‘Golden Milk’

Golden milk is pretty much the quintessential turmeric recipe – it’s an ancient ayurvedic remedy that is just as needed nowadays as it was thousands of years ago – if not more! It is a general tonic for balancing all constitutional types and is commonly used for enhancing immune function, reducing inflammation of all kinds, reducing pain and supporting liver detoxification. CLICK HERE for a more thorough investigation into the vast healing potential of turmeric.

In order to make our golden milk, we first need to prepare turmeric as a paste. For this you’ll need to have organic turmeric powder which you can either buy, or if you can get hold of the fresh rhizomes it is very easy (and better) to make turmeric powder yourself. CLICK HERE for full instructions on how to do that.

If videos are more your thing, you can watch how to make turmeric paste right here:

To make the paste you’re going to need:

  • organic turmeric powder
  • spring water/filtered water
  • measuring cup/jug
  • saucepan

Using a measuring cup, half-fill it with turmeric powder and empty into the saucepan, then completely fill the measuring cup with water and add that to the pan as well. The measurements don’t need to be too exact – what you’re aiming for here is to have twice the volume of water than that of turmeric powder. So it’s just 2 parts water and 1 part turmeric powder.

Put it on a medium heat and cook until the paste has a smooth/creamy consistency. Not too dry or too much of a liquid – a smooth paste is what we’re aiming for. It should take between 5 and 10 minutes but you need to stir it constantly – firstly to ensure that the paste is evenly smooth throughout, but also to stop it from bubbling and spitting everywhere, which creates mess that can be problematic as turmeric stains very easily.

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Once the paste is ready, allow it to cool slightly and pour it into an airtight glass container where it can cool further. When it has cooled completely, store it in fridge and use it within two weeks. It can be used both internally and externally. For external use the paste can be placed inside an adhesive bandage and attached to an inflamed area – the bandage will hold the paste in place and protect your clothes from staining. After 2 to 3 hours it can be removed, the paste composted and the affected area washed. This process can be repeated until inflammation/pain have been sufficiently reduced. This is great for any kind of arthritis as well as bursitis and infections in the surface tissues. Turmeric was traditionally used to purify wounds and reduce the swelling of fresh injuries.

*One option is to add some coconut oil to your paste while it is cooling (but still warm). It will need to be mixed in properly to create an even distribution, and can aid in the transdermal absorption of the curcumin. It should be mentioned that the paste is still very effective at penetrating through the skin on its own too.

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Turmeric is excellent for a number of skin related conditions – it is a great exfoliant and many people have had successful results using it to treat acne and just support the detoxification process of the skin in general. Don’t use this paste as a face mask though as it will dye your skin bright orange and it won’t wash out for a few days! The face mask was traditionally made using turmeric powder mixed with flour, and the type of flour used depends on the personal constitution of the person who will be wearing it. This mixture is then made into a paste using water, but rather than digress on this topic, perhaps we can cover that in a separate post…

As I already mentioned, this paste can also be used internally and it forms the base of ‘Golden Milk’, which we will make next.

How To Prepare Golden Milk

Once again, if you are more of a video person you can follow this golden milk recipe by watching this video:

What you will need to make golden milk:

  • turmeric paste
  • milk/nut mylk
  • ground black pepper
  • raw honey/maple syrup
  • sesame oil
  • saucepan

To start with, add ½ to 1 whole teaspoon of the paste per person. Go ahead and drop it into the saucepan.

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Next add the milk – you’re going to need about 1 cup/240ml per person.

If you are going to use dairy milk for this then please use organic milk from grass fed cows. Anything else isn’t worth your time (or your health) and the cows obviously get a shittier deal. If you can source your milk locally then all-the-better.

Otherwise you can use nut/seed/grain mylks. I like to use oat milk from sprouted oats as oats are a relaxing nervine that help to nourish and soothe the central nervous system. This complements the golden milk very well and supports the overall delivery of the medicine. If you can’t make your own then there are now a number of reputable companies that are making plant-based milk alternatives.

There’s no need to cook this for a long time as the turmeric was already extracted when we made the paste. Just cook it on a medium heat for about 5 to 10 minutes, stirring constantly. At the very beginning of the cooking cycle, add a pinch of black pepper – if you read the previous posts or watched the videos you will remember that the piperine in black pepper enhances the absorption capacity of the curcumin in turmeric by 2000%. As we’re taking this golden milk internally we most definitely want to add this to the recipe!

* If however you are trying to treat IBS, Crohn’s disease or ulcerative colitis, you may want to forego the black pepper so that more of the curcumin remains within the digestive tract rather than all being absorbed into the bloodstream.

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Once it has been brought to a gentle simmer and the golden milk is ready, take it off the heat and allow it to cool for a little while. Once cooled, pour yourself some (I like to pour it through a strainer so that any remaining turmeric powder gets removed before landing in my cup/glass), and add a small amount of your favourite sweetener if you so desire. Don’t use any of those bullshit refined and heavily processed sugars though. No need to poison the very medicine that is supposed to heal us! I prefer raw honey – it has many of its own healing properties and it not only sweetens the drink, but also further helps with the delivery of the medicine into the body.

Finally I add a small splash of organic, unrefined and cold pressed sesame oil. Once again this helps with the delivery of the medicine, but also helps to calm an agitated and unsettled mind which will have a corresponding impact on our subtle anatomy (channels/meridians) and the physical body as well. Sesame oil is very good at pacifying an excess of the wind element according to both ayurveda and Tibetan medicine, which means that it is also good for fortifying the nervous system and supporting bone/joint health amongst other things. Plus it gives this golden milk an awesome flavour and texture!


So remember, this is good for all constitutional types, male, female, young and old. Children love it. It’s great for enhancing immune function, it’s a great tonic for the blood and soft tissues of the body, good for pain relief and especially good for reducing inflammation of all kinds. It is truly an ancient medicine for modern times.


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