Want an alternative remedy to stay healthy and sleep like a baby? Try a cup of golden milk a day: made from turmeric golden paste, nutmeg, a mineral rich sweetener, and any milk you like.

Do you know what my greatest fear is in January and February? Getting really sick! Since this year I have yet to have succumbed to a real cold or flu I am extra nervous. With a big trip coming up in 3 weeks, I want to do everything in my power to build a strong immune system. That includes a glass of water a day with 1 tablespoon of unfiltered apple cider vinegar and a glass of golden milk before bed.

By the way golden milk is also excellent for insomnia! Never heard of golden milk? Keep reading to find out all the wonderful benefits it can bestow on you and get the recipe to make it at home.

golden milk

10 Health Benefits of Turmeric

Turmeric is one of the most commonly used ingredients in Ayurveda, India’s 5,000 year old holistic healing system. I would call it tried and true!  Turmeric is actually the root of the Curcuma longa plant. One of the best ways to consume turmeric is through a turmeric tea, called golden milk. Not the usual tea we have in mind for sure. But once you try it I am sure your pantry will always be well stocked with turmeric and you will reach for it for many home remedies.


Here is a short list of the benefits of turmeric:

  • as a powerful anti-inflammatory and antifungal agent
  • to build a strong immune system
  • keep blood sugar under control
  • reduces pain, especially arthritic discomfort
  • helps digestion
  • cleanses the liver, thus purifying the blood
  • sooths headaches
  • relieves coughs and colds
  • is said to have anti-cancer properties
  • great for women’s reproductive systems

turmeric golden paste for golden milk

Turmeric Golden Paste

So yeah turmeric is amazing for your body. Alas the liver is very good at processing turmeric at the speed of light. So we need to slow down the process or find an alternative route. This is achieved by adding a little bit of pepper and a fat.

The ‘heat’ of the pepper (called piperine) slows down the absorption process so that the curcumin (active ingredient in turmeric) stays in the body longer. A bit of pepper boosts the power of turmeric by 2000%. Next we need a healthy fat, such as coconut oil. The fat helps the curcumin to be absorbed right into the bloodstream, instead of going through the liver.

making turmeric golden paste

Preparing a batch of turmeric paste is not only time saving, but the paste includes all the necessary elements to maximize the beneficial powers of turmeric in your body. Here is how you can prepare the turmeric golden paste…

Turmeric Golden Paste

Did you know that turmeric is jam packed with health benefits? A dose of turmeric a day will help keep the doctor awa. And one fo the easiest ways to incorporate turmeric in your daily diet is through this Golden Paste recipe.
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Course Home Remedy
Servings 1 1/4 cup approx


  • 1/2 cup turmeric powder
  • 1 cup water
  • 1 1/2 teaspoon ground pepper
  • 5 Tablespoons virgin coconut oil


  • In a small saucepan on gentle heat, cook the turmeric and water until a thick paste forms, stirring constantly, about 7 to 10 minutes. Remove from heat. Mix in vigorously the the ground pepper and virgin coconut oil until homogeneous. Transfer to a glass jar with a lid and store in the refrigerator. Keeps for 2 weeks.

About 1 teaspoon a day is the dosage that you want to aim for. Now that we have our paste, how do we consume it? The two most methods are to drink it or use it in cooking. Feel free to add a spoon of the paste to your everyday recipes. You can add it to rice, smoothies, meats or soups.

Others prefer to take a teaspoon straight and chase it down with a plain glass of water, or mix the paste in with a bit of honey. If you would like to drink it as a tea, dissolve a bit of the paste in hot water or your favorite tea, perhaps with honey again, and enjoy a few cups throughout the day.

making golden milk

Golden Milk

But my favorite way is to enjoy a nice cup of golden milk just before bedtime. I like to add a teaspoon of the turmeric golden paste to a cup of hot milk, plus I like to add a pinch of nutmeg and a mineral rich sweetener to help fight my insomnia. If you are a regular reader you know that I am prone to bouts of chronic insomnia and general bad sleeping cycles. Did you know nutmeg has strong sedative properties? I have been adding a dash of nutmeg to hot milk for years and it really helps.

Now I bet you are thinking why I am adding sugar to this milk. In a small dose, not only is it fine but the sugar will actually regulate your stress hormones. But it is important to use an unrefined sugar, preferably with minerals in it still. Sucanat is my first choice. If you are not familiar with sucanat, it is dehydrated sugar cane juice, a completely unrefined sugar with all minerals intact. Next up in my favorite list is mineral rich blackstrap molasses and finally real honey.


golden milk spill

No crying over spilled milk!

No Milk Restrictions

By the way, feel free to use any kind of ‘milk’ you like, whether it be dairy, almond, rice, soy, cashew, etc. Any milk will give you protein and carbohydrates, making you feel satiated. I should mention however that dairy milk is my first choice here.

Why? Because dairy milk because it contains the amino acid tryptophan. Tryptophan increases serotonin levels in the brain, which brings on a feeling of relaxation and sleepiness. Combining dairy milk with turmeric intensifies the effects of the tryptophan. Turmeric helps the body absorb amino acids better by elevating the insulin level in the blood.

Boy I am throwing a lot of scientific information your way today lol. The important thing to remember is that is works and helps a lot. Just try a cup of golden milk for a few nights in a row and let me know how you feel.


Want more healthy recipes for your body? My herbal tinctures recipe is a great way to sooth health problems. And it is so easy to make at home. For 1 tincture/6 month supply: want store bought 75-150$ or homemade 6$?

Check out my other posts with home remedies for insomia or sleep problems: