Golden Milk anyone? (The drink for your bones and joints)

Today for my Blog I want to share you with you something special. A drink that is easy to make and really good for you.Its called Golden Milk and is a traditional Northern Indian beverage. I was introduced to this drink  at Yoga teacher training and understand that it is the perfect drink to help recover from exercise, to help relieve joint pain and to also strengthen your bones. Of course I have added my dom factor and increased the amount of ginger and used almond milk. Yogi Bhajan who introduced Kundalini yoga to the West in the late 1960’s advocated this drink as a daily beverage, and very often I make up a big batch and it keeps well in the fridge for up to three days. heat as required.

Golden Milk

The picture attached is the Golden milk I made today for my family and our yoga class. I want to share with you a little secret about turmeric root. When you make Golden milk and you drink it, there will be a little numbing on your tongue from the turmeric root, this indicates that the turmeric has been boiled well and that the dose is strong and therapeutic. Yum. It tingles and numbs the tongue a tad.

This is the drink for bones and joints. Golden Milk is perfect for anyone who has pain, arthritis, joint pain and for those who do a lot of exercise. Its perfect for yoga, sports people and make  this drink for Pregnant ladies, elderly  people who have pain and children  going through growth spurts, This a beautiful recovery drink when you have a low appetite and need some good bone food. Also Just to add another benefit of Golden Milk, it is perfect on hot summer days, and cold winter days when there is either joint pain, inflammation or a feeling of too much fluid in the body.  This is  Magical Food as Medicine.

Almonds are very high in calcium and using Almond milk in this recipe is certainly the fastest way to good bone nutrition. You can use other milks such as  fresh organic cows milk which had a very creamy and rich texture. You can GMO free Soy, Rice, Oat or Goats milk depending on your local tastes and preferences.

 So  much goodness for your body with Turmeric and Ginger These are both evidence based as anti inflamatory herbs, arthritis relief,  they also help with cholesterol levels reducing Low density lipo proteins ( fast)  in the blood. Turmeric also works to remove excess estrogen from the body and is known as a liver herb,  tumor marker and cancer preventative antioxidant. Ginger is a circulation stimulant, liver herb, anti arthritis herb and also really helps with cholesterol levels and cardiovascular protection through the circulatory system.   I understand that the traditional recipe contains only turmeric. However I added Ginger and love that Ginger twist to the drink. You can add other herbs too if you want to add in some extra qualities. However remember this is Golden Milk, so keep the herbs golden. Ideas include Calendula Flowers, Golden Seal root and Chamomile flowers. Honey is full of nutrients and is our preferred flavour for all sweet drinks. In my book The Magic of Food as Medicine we show you the latest clinical trials, evidence base and information about all of the  herbal ingredients in this recipe

Golden Milk is a recipe for everyone. Its made with fresh Turmeric root and works well for you when you want a natural and nutritious anti inflammatory drink.  I have added some ginger root into this recipe. But, do as you want. We also added almond milk to this recipe, However you can use cows, rice, oat or goats as you prefer.  You can also use dried root instead of fresh. I always use 1/3  dry to what I would use fresh in weight. So, you will need to experiment with quantities yourself and add more or less of any of the herbs, salt and honey to your taste. Remember the stronger it is with the herbs the more medicinal it becomes.


This recipe makes about 1.2 litres and you can drink it warm. or pop in fridge for a cool summer treat.

What you need

2 big knobs of Turmeric root

Ginger root. to taste

1 pinch sea salt

1 big blob honey ( to taste)

1 litre Almond milk

400ml water

How to make it 

1. Cut the turmeric and ginger into small pieces

2. Add the turmeric root, ginger, salt, water and honey into a sauce pan and pop on the stove top and bring to the boil. Let it reduce the liquid by half so that you end up with 200ml of very yellow herby liquid.

3. Now, Pour in the almond milk and stir well. Let it get really hot, but not boil. Then strain the liquid away from the herbs then serve.


I hope you enjoyed my blog and my  version of Golden Milk. I made it today for our yoga class and I trust they will all enjoy it after our Kriya to help keep joints loose and bones really healthy.

Sat Nam and With Love  as Always Dom