Anti-Inflammatory Golden Milk

Golden milk or haldi ka doodh is a warming beverage that dates back to ancient Ayruvedic tradition and was consumed to promote optimal health.  You’ve probably heard of the profound health benefits of turmeric, namely it’s constituent curcumin.   Curcumin, the phytonutrient responsible for turmeric’s vibrant yellow-orange hue is a powerful antioxidant and anti-inflammator.  Because of these powerful properties, curcumin can benefit multiple body systems and relieve many inflammatory symptoms.  It has been shown to support digestion, alleviate pain, aid recovery well as reducing the risk of cancer and diabetes.  Research also shows that it supports  brain, skin, cardiovascular, and ocular health.  The addition of black pepper is critical for ensuring the body absorbs curcumin into the bloodstream as it increases bioavailability by 2,000 percent.

It is important to note that while consuming golden milk is highly beneficial to overall health, we recommend our patients consider supplementing with one of the high quality supplements we have at the clinic.


1 1/2 teaspoons turmeric powder

1/2 teaspoon ground ginger

1/4 teaspoon ground cinnamon

a generous pinch of ground black pepper

a pinch of ground cardamom

a pinch of ground cloves

a pinch of ground nutmeg

8 ounces of coconut milk

1 teaspoon of a wholesome sweetener of your choice (monk fruit sweetener, raw honey, pinch of stevia)


Heat the coconut milk in a small saucepan until it begins to simmer.  Remove from the heat and stir in the herbs and sweetener of your choice.  For extra health promoting properties, consider adding coconut oil, MCT oil, and/or Collagen ECM to enhance your beverage.  To achieve a frothy, latte-like consistency, blend in a blender for 15 seconds and serve.

Epoch Health articles are for informational purposes and are not a substitute for individualized medical advice. Please consult a trusted professional for personal medical advice, diagnoses, and treatment. Have a question? Email us at

Dr. Ashley Turner is a traditionally trained naturopath and board-certified doctor of holistic health for Restorative Wellness Center. As an expert in functional medicine, Dr. Ashley is the author of the gut-healing guide “Restorative Kitchen” and “Restorative Traditions,” a cookbook comprised of non-inflammatory holiday recipes.
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