Oh, you guys. We’ve been in the dumps with colds, coughs, and even a case of the flu at my house. It is seriously no fun, which is why it’s the perfect time for me to learn how to make golden milk. The soothing drink has antioxidant and anti-inflammatory properties that help make you feel better fast and are said to boost your immune system. Sounds great, right? But I bet you’re wondering: What is golden milk anyway? (I did when I first heard of it!)

Top: Turmeric Milk Latte | The Green Creator

Golden milk is a warm or cold drink made with dairy or plant-based milk, turmeric, coconut oil, and often other spices like ginger, cinnamon, or even black pepper. You can sweeten it with honey or maple syrup, which is helpful if you’re just getting used to the taste—or sharing with little ones.

Related: 9 easy and delicious cold and flu recipes made with natural immune system boosters.

Alternative health fanatics have used turmeric and golden milk for hundreds of years to heal everything from sore throats to joint pain. I’m not one to avoid modern medicine, but once I started adding turmeric to my diet every day, my back pain—which had gotten to the point of doctors recommending surgery—virtually went away. Now I’m hooked and look for any opportunity to add extra turmeric to my diet. Plus those colds.

The Turmeric Milk Latte at The Green Creator (top) is a great alternative to your morning cup of coffee if you’re trying to ditch the caffeine. It’s a cold, blended drink that uses maple syrup or dates for sweetening, plus healthy doses of cinnamon, ginger, and turmeric for a spicy flavor that will kick your morning off right. I bet you’ll feel so good after drinking this that you won’t miss the jolt from coffee, but if you still want a coffee, too, at least you’ll boost your day with all that turmeric to help you feel tip-top.


A warm, spicy cup of Golden Milk, like this recipe at Little Sugar Snaps, will make you feel better quick.

For a traditional cup of warm Golden Milk, try this recipe from LittleSugarSnaps. It has herbal notes from the cardamom, plus warm, spicy flavors from the cinnamon and ginger, and sweetness from honey and vanilla. Soothing, healing, and balanced, just the way you’ll feel after a cup.

Related: How to brew tea perfectly, for both you and for kids.


This Golden milk cocoa recipe from Local Milk is both soothing and healing. The perfect before-bed drink.

Adding chocolate is always a good idea (right?), so this recipe for Golden Milk Cocoa at Local Milk might be a great one to start with if you’re new to golden milk. It’s creamy, chocolatey, and very filling with that spoonful of coconut oil. I’m especially interested in the addition of ashwagandha powder, which helps reduce anxiety and cortisol levels. This might be a perfect before-bed drink to help calm the kids—and me.


Kid-friendly golden milk gummies are a good way to try to get more turmeric into their diet | Golden Milk gummies at My Heart Beets

If you really want to get your kids to try golden milk, but aren’t sure you can convince them to sip a whole mugful, why not make a batch of these Golden Milk Gummies at My Heart Beets. They’re a little out there for us adults but, you know, the kids will usually eat anything in gummy form. Plus, Ashley says that they taste like ginger chai, which sounds pretty yummy to me.

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