Golden Milk (Turmeric Tea)

Prep Time: 5 minutes

Cook Time: 10 minutes

Servings: 2

Ingredients

• 2 cups unsweetened almond milk (or oat milk)

• 1 teaspoon ground turmeric

• ½ teaspoon ground cinnamon

• ¼ teaspoon ground ginger (or 1 teaspoon freshly grated ginger)

• 1 pinch ground black pepper (helps increase curcumin absorption)

• ½ teaspoon vanilla extract (optional)

• 1–2 teaspoons maple syrup or raw honey (optional, to taste)

• 1 teaspoon coconut oil (optional, for a richer texture)

Instructions

1. Pour the almond milk into a small saucepan over medium-low heat.

2. Whisk in the turmeric, cinnamon, ginger, and black pepper until well combined.

3. Simmer gently for 8–10 minutes. Do not let it boil.

4. Remove from heat and stir in the vanilla extract, coconut oil (if using), and sweetener.

5. Strain if using fresh ginger or if you prefer a smoother drink.

6. Pour into your favorite mug and enjoy warm.

Optional Add-Ins

• Ground cardamom for extra warmth

• A pinch of nutmeg

• A small pinch of cloves

• Ashwagandha powder (if appropriate for your health needs)

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Nutrition Highlights

• Turmeric: Contains curcumin, a compound with anti-inflammatory and antioxidant properties.

• Cinnamon: Adds antioxidants and flavor.

• Ginger: Supports digestion and may help reduce nausea.

• Black Pepper: Contains piperine, which can substantially improve curcumin absorption.

• Almond Milk: Provides a creamy, dairy-free base with fewer calories than whole milk.

Clinical Nutrition Tip

For the best absorption of curcumin, pair turmeric with black pepper and a small amount of healthy fat, such as coconut oil or another fat source in your meal. Curcumin is fat-soluble, so consuming it with fat can improve its absorption.

Recipe by:

Antoinette Ouattara, MPH, MS

Clinical Nutritionist | Herbalist | Public Health Professional