It’s that time of year! Colds, coughs, and the flu are starting to make the rounds. 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 is said to boost your immune system. Sounds great, right?

Top: Turmeric Milk Latte | The Green Creator

If you don’t already know, 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. You can purchase turmeric at most all grocery stores, but if you are going to get in the habit of having a cup a day, you may want to purchase a bit larger bags (affiliate). They tend to be a bit better priced per ounce.

Updated for 2022

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 looking 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. Healthy doses of cinnamon, ginger, and turmeric for a spicy flavor kicks 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, which is just how you may feel after you finish your cup.

Related: Immune boosting dinner ideas

Golden Milk Recipe from Gimme Some Oven
Maybe golden milk first thing in the morning is a bit much for you, Ali at Gimme Some Oven has step-by-step instructions on how to make Iced Golden Milk. I started throwing one of these together before I hit the after-school activities and it makes me feel so much happier during all of those hours in the car.

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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