Golden Milk Recipe

Golden Milk is a great way to get your daily dose of turmeric. Curcumin, the active compound in turmeric, is only really available to the body, and most well-absorbed when it is combined with a fat and a pepper (black or spicy). The peperine compound in the pepper increases the effectiveness of curcumin while fats in the milk helps it support your brain.

For more information on the benefits of turmeric, listen to Episode 40 of Mary’s Nutrition Show: Health Benefits of Turmeric: Hype or Totally Terrific?


1  1/2 cups unsweetened plain almond milk or hemp milk or coconut milk beverage

1  1/2 tsp ground turmeric

1 small pinch ground black pepper

Optional: 1/4 tsp vanilla, ground ginger/cardamom/cinnamon (choose your favorite)

1 tsp (or to taste) of sweetener that you enjoy: honey, maple syrup, agave nectar.  Or you can throw in a couple drops of liquid stevia


  1. Heat up all the ingredients in a saucepan.
  2. Be careful not to boil.  
  3. Stir briskly with a whisk, (or turn off heat and pour ingredients into a blender for 30 seconds) taste for any necessary flavor adjustments and serve.


Recipe by Mary Purdy (inspired by various versions of this seen in the world).



Mary Purdy is a Registered Dietitian with a Masters in Clinical Nutrition from Bastyr University. Past experience: Private practice (8 yrs), Adjunct professor at Bastyr University, Clinical Supervisor at Bastyr Center for Natural Health. Mary currently works as a Registered Dietitian Coach at the Scientific Wellness company, Arivale. Mary takes an integrative/holistic approach to diet, health & wellness and believes that food is medicine!

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Mary Purdy, MS, RDN, dishes out easy-to-digest info, tips, and advice about nutrition & lifestyle, backed by over 10 years of clinical experience and a healthy sense of humor. Join the weekly conversation! Episodes come out weekly.

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