The Benefits of Golden Milk

By Published On: July 19, 2021Categories: Blog, Nutrition
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Golden milk is a delightful, warm, spiced milk.

It contains turmeric and cinnamon which both have wonderful immune boosting and anti-inflammatory properties. This recipe is to make Golden Milk from scratch but if you have a loose chai blend on hand that you like, you can just add turmeric or any other spices that you enjoy. Just note that chai will have tea added so it will contain caffeine.

My children love this as a warming drink in the afternoon. They particularly love the cinnamon so even if I don’t have all the spices on hand I will just do cinnamon, turmeric and honey. If we have any leftover, I just pop it in the fridge to reheat over the next day or two.


Serves 2


½  teaspoon ground cinnamon
½ teaspoon turmeric powder
Small piece of cinnamon stick
1 cup of water
2 cloves
1 star anise
1-2 cardamom pods
1-2 pieces of fresh ginger, chopped in big chunks
2 cups milk of your choice (soy, cow’s, almond, etc)
Raw honey (about 1 generous teaspoon per person) to taste


Using a mortar and pestle, bash the cloves, star anise and cardamom pods to release their flavour, making sure the cardamom seeds come out of the pods. Add all ingredients except milk and honey, into a saucepan. Bring to the boil then then reduce the heat to low and simmer for 5 minutes.

Add the milk and simmer on a very low heat for a further 5 minutes. Strain or place the Golden Milk in a coffee plunger or teapot with strainer. Add honey to taste and serve.

Add/adapt spices to taste.
Add a pinch of chilli powder.

Dr Lauren Burns (PhD) is Niño ELA’s Nutritional Ambassador, an Olympic gold medallist and a leading nutritionist who shares our passion for building healthy eating habits for life.

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