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Golden Turmeric Milk

This recipe is so warm, comforting and tasty for the holidays! One of my students in our pain program actually said she thinks it tastes like eggnog. She plans to make it during christmas for her family! I find it to be perfect for this time of year served warm or room temperature.

Turmeric is often recommended for it's anti-inflammatory properties. Research shows the active antioxidant compound, curcumin, may reduce inflammation in patients with chronic pain, arthritis, certain cancers, and inflammatory bowel disease. Research also demonstrates that when combined with black pepper and fat, curcumin is better absorbed and digested. The fat in the coconut milk pairs perfectly with a dash of black pepper that is barely noticeable, but enough to absorb the curcumin. This recipe also has many other anti-microbial and medicinal spices to help with reducing pain and inflammation.


Prep time: 6-8 min Cook time: 0 min Total time: 6-8 min


Makes 3-4 servings


2 cups full fat coconut milk

2 tsp turmeric powder (or grated fresh turmeric)

1 tsp cinnamon

1 tsp cardamom

1 tsp cloves

1 tsp star anise

2 tsp ginger (unless you have mold toxicity)

1 tsp vanilla

1-2 tsp maple syrup or raw local honey

½ tsp black pepper


1. Remove turmeric skin by using the edge of a spoon

2. Add ingredients to a high speed blender and blend on high until smooth (If you use the dried powder, you can skip this step)

3. Pour mixture into a small sauce pan and heat for 3-5 minutes, stirring constantly

4. Drink and enjoy!


  • You can pre-make and heat later when you are ready to drink it.

  • Add to your morning oatmeal or sugar-free granola to make it into a breakfast.

  • For a low FODMAP, SIBO friendly version of this recipe, remove the sweetener or use a raw local organic honey

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