When I was a child my mother used to make this for me all the time. I used to joke with my friends, that if I got cut open, the surgeon would need to wear sunglasses as I would be bright yellow inside from all the turmeric I used to consume as a child.  Now as an adult I have realised the huge anti inflammatory benefits that this yellow power, turmeric alongside black pepper have given me.


SO when people ask me now, ‘What natural supplement or foods can I eat or take to reduce inflammation in my body?’ or ‘I have arthritis, can turmeric help me?’ I always give them this recipe. It is a no brainer! This drink is packed full of antioxidents which may help to not just reduce inflammation, but reduce Joint pain. The Turmeric contains the primary active compound ‘Curcumin’ which alongside the bioactive compound Piperine in black pepper creates an absolute powerhouse combination for reducing inflammation in the body. Piperine in black pepper boosts curcumin absorption by a stagering 2000%!! So I hope you enjoy this recepie and comment in the comment box below to let me know what you thought of it. 


Turmeric Milk (Golden Milk) Recipe


  • 1 cup of milk (can use dairy or plant-based alternatives like almond, coconut, or oat milk)
  • 1 teaspoon turmeric powder (or a small piece of fresh turmeric root, finely grated)
  • A pinch of black pepper (to enhance turmeric absorption)
  • A pinch of ground cinnamon (optional, for flavor)
  • 1-2 cardamom pods, crushed (optional, for flavor)
  • 1 teaspoon honey or maple syrup (adjust to taste)
  • A small piece of ground ginger or ½ teaspoon of ginger powder (optional, for additional warmth and flavor)


  1. Pour the milk into a small saucepan.
  2. Add the turmeric, black pepper, cinnamon, crushed cardamom pods, and ginger (if using).
  3. Gently heat the mixture on low to medium heat. Stir occasionally to avoid burning. Avoid boiling.
  4. Once the milk is warm (not boiling), remove from heat.
  5. Strain the mixture into a mug to remove the cardamom pods and any large pieces of turmeric or ginger.
  6. Stir in honey or maple syrup to sweeten.
  7. Enjoy warm.