Golden Milk
This golden milk is a tasty recipe made by my wife Angel, who loves to make food and home and body care recipes that support people’s journey to optimal health. Check out my wife’s website, instagram and facebook page where she shares stories and pics about our life.
She also has a great YouTube channel you can check out as well. We know that you will LOVE this golden milk recipe!
If you enjoy recipes like this, you may be interested in my advanced nutrition and recipe book the Keto Metabolic Breakthrough.
Golden Milk
Prep
Cook
Total
Yield 2 - 3/4 Cup Servings
Ingredients:
1/2 can coconut milk
1/2 cup of filtered water
1 tsp organic turmeric powder
1 tsp organic cinnamon powder
5-8 drops liquid stevia
Pinch of black pepper
Instructions:
Step 1: Over medium heat, pour coconut milk and water into cooking pot and add turmeric, black pepper and cinnamon powder. Stir until well blended.
Step 2: Let mixture simmer for about 5 mins and add stevia drops. Stir one more time and remove from heat.
Step 3: Pour into cup and serve the golden milk immediately.
Courses Beverage
Nutrition Facts
Serving Size 1 cup
Amount Per Serving | ||
|---|---|---|
Calories 180 | ||
% Daily Value | ||
Total Fat 18 g | 28% | |
Total Carbohydrates 1 g | 0% | |
Protein 1.5 g | 3% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Special Notes:
Feel free to add in more spices like nutmeg to make the golden milk more flavorful if you wish. To improve the flavor we use stevia, which is an all natural sweetener that dosn’t impact your blood sugar. You can adjust the dosage of stevia depending upon how sweet you like it.
If you want some good quality protein with this to make it a full meal replacement, than I like adding in Collagen Peptides which has collagen protein that supports healthy joints, skin, hair, nails and helps to heal the gut lining.
You may not want to have this golden milk as a meal replacement but something you sip with meals. After you make one serving, it will stay good for 24-48 hours in the refrigerator and you can always heat it up on the stove top or in a convention oven to make it warm. I find it much more enjoyable when it is warm as opposed to cold out of the fridge!
Dr Jockers Comments
Golden milk is a classic Indian drink that is full of healthy fats and anti-inflammatory polyphenol compounds that improve the brain and the body. This golden milk recipe has 0 grams of sugar and is both ketogenic and autoimmune friendly and helps to heal leaky gut syndrome.
If you are looking to keep inflammation down in your body than improving your blood sugar stability by taking out sugar and starch and replacing with healthy fats like coconut is a great first step. The second step is to add in more anti-inflammatory herbs such as turmeric and cinnamon like we have in this golden milk recipe.
We also know that the polyphenols in turmeric absorb into our system best when combined with fat such as we have in the golden milk recipe. This golden milk is a staple drink we recommend for anyone with chronic inflammation and autoimmunity. Try it out and let us know how you enjoyed it in the comments section below.
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I’m curious is using therapeutic grade black pepper essential oil would work….
Hi Janet, Research indicates that black pepper essential oil does have biologically active compounds including piperine which enhances curcumin. Be sure to properly dilute essential oils when cooking. This article offers some tips: https://drjockers.com/benefits-cooking-essential-oils/
Keep in mind, Dr. Jockers adheres to and promotes a ketogenic lifestyle. Banana would add carbs.
Yes, Thanks for sharing that Gina!
Eat what God provided for you which obviously includes bananas. I eat anything that tastes good and is healthy regardless if it’s ketogenic food or not.
Green bananas are ok?
Hi can you tell me, this drink seems like a lot of calories an high in fat. When are you supposed to drink this with a meal, or apart from the meal?? is it supposed to take the place of something? just not sure where to fit this in. is it supposed to take the place of a fat? Also does it have to be coconut milk can you use almond milk? Would like to try it.
Thank you!!
Hey Pat, The healthy fats in the coconut milk helps the antioxidants best absorb into the body. You can have it alongside meals. I also recommend it as a great drink to have to end intermittent fasting.
Do you shake the can of coconut milk to combine it, or just use the cream?
Hi Sandy, Yes, I recommend mixing the cream and the liquid before pouring.
And what if you are allergic to coconut milk? I have a latex allergy which makes me have a reaction to coconut, shea butter, cocoa butter, aloe vera (they all are on the latex food allergy list)?
In that case, I would avoid the coconut milk. You can try it with almond or hemp milk
Hi Chris, You can try the recipe with another type of milk that you prefer and add a tsp of ghee or grass-fed butter. It may not be as heavy as the original recipe but still tasty and nutritious!
What size can of coconut milk are you using for this recipe?
A 13.5 oz can. Here it is https://amzn.to/2qSEogf
The recipe says it yields 2 3/4 cups but 1/2 cup of water and 1/2 can (200 ml) of coconut milk is not quite 1 1/2 cups. I was wondering if the yield amount is wrong or if more water or coconut milk should be used to equal 2 3/4 cups. Then again, the video calls for 1 cup of the milk but no water. I guess there are different ways to make it based on preference.
These are all approximate amounts and when you add in the herbs it adds a little more volume.
If you use a thinner milk that is already diluted than you don’t need to add water.
Re-read the first part of the recipe , it clearly shows 2 – 3/4. There is a dash in between the 2 and 3/4. You mis-read the amount.
I’ll use flax milk or coffee, or tea or just water. Also use pepper and honey.
Also, ginger!
Thanks for sharing!
I use the coconut milk in carton, found in the refrigerator section with milks. Is that ok?
It is delicious, my bedtime warm drink.
I’d also like to know this 🙂
Also is there a preferred time to drink? I’m just starting on the fasting journey… so could I drink this first or should it be last thing I take? Or does it not matter? Thank you for sharing and all that you do to help!
This is best to consume with or just before your meal.
Yes it is Abbie! Blessings to you!
Can you use freshly grated tumeric instead of powdered? I could strain it. Also, is the stevia necessary? I don’t need to have anything very sweet. Thanks.
Sure you can do it with the grated turmeric and without the stevia!
We juice turmeric root nearly daily, I think is the way to get the most benefit.
The recipe does not call for any black pepper nor does the video show black pepper being used. Yet in one of the comments it talks about black pepper. Is there black pepper in this recipe or not and how much black pepper if there is black pepper in the recipe. I’ve never seen turmeric used without black pepper…
It has been scientifically proven that freshly ground black pepper increases the bioavailabilty of the active ingredient curcumine in turmeric by more than 2000 (TWO THOUSAND) %
It says at the end of the ingredients, pinch of black pepper. I wonder would powdered ginger act in the same way as the black pepper.
Black pepper is necessary as it contains piperine which enhances the action of the turmeric .
Would I still benefit from this recipe if I served it after dinner frozen and spun into ice cream using my Cremi machine?
Yes try it out!
I’ve been using golden milk for 9 months due to chronic pain, alot of inflammation and leaky gut – I take a cup in a.m. and again in p.m and if I miss it I really feel it as the pain gets pretty bad. It’s helping hugely, I LOVE my golden milk!
thanks E. Grogan, I am in so much pain, good to know, I will start immediately.
I usually use powdered coconut milk in my hot chocolate, and then I add boiling water, and blend. Is it necessary to have it come to a boil and simmer to fully allow the body to use the spices?
Can you use another type of sweetener instead of stevia? Like maybe a tiny bit of honey for the golden milk.
Yes you could but that will add to the sugar content.
In the list of ingredients I don’t see black pepper which increases the bioavailability for turmeric. Is it because the coconut fat serves the same purpose?
Yes, black pepper is a must for turmeric as it increases it’s effectiveness 4x or more
it’s better to make turmeric paste so it’s easier to make coconut turmeric drink every day or when you want to. you just ad coco milk to the paste and warm it up on the stove
In my struggle to NOT have daily indigestion, I tried this (with a pinch of black pepper and some fresh ginger) and boy did I get burning in my stomach! Is this normal?
What am I doing wrong? Eat clean but even 4 oz of water first thing burns my stomach!
You don’t say if you’ve been diagnosed with GERD or not… I suspect your oesophagus may be leaking acid while you sleep. That happens when the ring of muscle that opens to let food/liquid into the stomach doesn’t close tightly enough, allowing the acid to leak. I elevated the head of my bed using a brick under the top corners. I can now eat/drink anything in the morning without irritation. It’s an old and practical solution. My inflamed oesophagus resolved and is now completely normal – the healing takes quite some time, so be patient. Good luck!
Sorry to hear that! You may very well have a stomach ulcer: https://drjockers.com/stomach-ulcers/
I absolutely love it! I added nutmeg too. No stevia. So good
How often would one need to drink this for it to be effective in healing leaky gut?
You can drink this daily if you feel good with it and it can help support your healing journey!
What can I use as a stevia substitute? I dislike the taste of it.
Monk fruit or your local honey.
You can use monk fruit!
Not Stevia.. raw local honey. I also use ginger
Can’t have black pepper so the turmeric is useless? Can’t have nightshades?
I can’t use pepper either. Turmeric still works but just not as well. Haven’t found any substitute for black pepper so I just omit.
Not sure where I read that Fennel seeds is more effective than black pepper. I add both. Sometimes I crush the seeds to a powder-like & sometimes I let the seeds simmer in the milk for a few minutes & then strain it.
Would the turmeric turn teeth yellow over time? I’ve heard of this happening.
No, but it is good to rinse your mouth out when finished drinking it.
I heard that collagen powder should not be mixed with warm liquids, is that true?
You can definitely add collagen peptide powder to warm liquids – it’s great in soups, for example. Here’s what Bare Biology says about it:
“Collagen peptides are heat stable up to 300°C, a temperature far higher than normal cooking and baking. As water boils at 100°C, collagen can be mixed into hot drinks, soups and stews without weakening its benefits.”
Is coffee a deterent to inflammation or does it increase inflammation?
hmmm facebook, website and YouTube etc. are a year old.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9369953/
I have taken curcumin for yrs, used turmeric daily in our cooking with black pepper and some fats usually coconut or Ghee. 2 yrs ago my left shoulder started loosing range of motion and ability for me to reach out, up or any direction, so increased the turmeric capsules from LEF.ORG to 2/day, along with therapy. Did not do much good. Then started using warm milk to extract the turmeric using organic powdered turmeric 1/2 tsp/ mug 3x/day. Significant improvements began after the 3rd day, and have continued. According to the above research link, ethanol works better, but I like the dairy milk, or Keifer.