Beat the Cold and Flu: Golden Milk with Tumeric

I recently learned about the benefits of Tumeric and how Golden Milk (recipes in post) offers relief for cold and flus. And pretty much anything else that ails you.

Sometimes I feel a little like the character Claire must have in the Outlander series as she time-traveled into the 18th century: a witch to some, a healer to a few (my kids still think me somewhat magic in my great knowledge of ALL things), and a quirky quack to all.

Crazy or not, when cold and flu season hits our house, I am always up to experiment with some medicinal, natural potions alongside the common sense approaches to wellness such as extra water and fluids, lots of rest, fresh air, and essential oils.

Tumeric promotes wellness and has been found to be beneficial to numerous health conditions.

Historically known as Indian Saffron, this bright yellow spice which has been used as textiles dye, a condiment, and a healing agent. It’s flexible like that.

It was used widely through the practices of Chinese and Indian Ayurveda and Unani medicines due to its bioactive ingredients. The yellow orange pigment is called curcumin and believed to be the main pharmacological agent in turmeric.

Turmeric is an excellent source of both iron and manganese. It has strong anti-oxidant properties. It is also a good source of vitamin B6, dietary fiber, and potassium. The anti-inflammatory effects have been credited as comparable to potent drugs such as hydrocortisone and phenylbutazone and over the counter medications such as Motrin.

Golden Milk Hot & ColdTumeric has been shown to lower cholesterol and blood sugar levels, offer cardiovascular protection, and benefit respiratory ailments. It has benefits to gastrointestinal ailments and Inflammatory Bowel Disease (IBD) such as Crohn’s, ulcerative Colitis, and Irritable Bowel Syndrome (IBS). Tumeric has also been used as relief for Rheumatoid Arthritis; help for Cystic Fibrosis sufferers; and protection against Alzheimer’s Disease.

In the area of cancer prevention, it has been shown that it inhibits cancer cell growth and metastases; may help prevent Colon Cancer; halt Prostate Cancer; and reduce risk of childhood Leukemia. It has been used in the treatment of flatulence, jaundice, toothache, bruises, chest pain, colic, hemorrhage, menstrual difficulties, liver disease, skin problems, sprained muscles, joint pains, and general wound healing.

For more information and/or how to find specific research studies, further your knowledge at World’s Healthiest Foods, a non-profit foundation providing reliable, scientifically accurate, personalized information for convenient and enjoyable healthy eating.

This ‘Spice of Life’ obviously has some potent healing properties and tastes great in this drink. So, get your pointy hat and let’s get started:

Double, Double. Toil and Trouble. Fire Burn and Cauldron Bubble

Golden Milk –

Some like it Hot

Golden Milk ingredientsIngredients:

2 1/2 Cups Coconut Milk

1-2 tblsp dried Tumeric OR 1-2 inch fresh Turmeric, thinly sliced, grated or diced

1-2 tblsp dried Ginger OR 1-2 inch fresh Ginger, thinly sliced, grated or diced

Real Maple Syrup or Raw Honey to taste


  1. Place all ingredients in saucepan on medium heat.
  2. Stir well to combine. Use whisk if using dried ingredients.
  3. Stir, baby, Stir & Allow to simmer near boil for a few minutes. This helps soften the bitterness of the spice. Do not pay attention to the SQUIRREL! trying to distract or the snotty kid calling your name. You will burn the milk and have to start over.
  4. Turn off heat and allow to sit to further infuse and soften flavour.
  5. Strain if fresh ingredients were used.
  6. Enjoy warm.

Golden Milk / Spice of Life Smoothie –

Some like it Cold


2 cup Coconut milk (or water)

½ cup orange juice or juice from lemon/lime

1-2 tblsp dried Tumeric OR 1-2 inch fresh Turmeric, thinly sliced, grated or diced

1-2 tblsp dried Ginger OR 1-2 inch fresh Ginger, thinly sliced, grated or diced

1 medium carrot

Real Maple Syrup or Raw Honey to taste

Optional: Add your favourite protein powder, frozen fruit, and/or ice to make it a delicious smoothie


This is where it gets complicated, so pay close attention:

  1. Blend

Enjoy your Golden Milk Smoothie or drink.



We found the hot Golden Milk smooth and rich, with a barely there spice undertone. I likely don’t need to remind you but…this gorgeous colour stains easily. The kids’ big smiles were perfectly framed by golden moustaches and tongues.

But listen, I like to cook with ‘ish’ type measurements. My measurements are to taste. If your kid likes sweet, heavy on the honey. If you love it spicy, add more ginger. Need your greens, replace the carrot with Kale.

I can’t wait to try mine with vanilla, coconut oil, or cinnamon. Yum!

Let me know how you like it best and what ailment you find it helps.

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  • Reply Misty February 19, 2016 at 10:26 am

    I’ve always wanted to try a turmeric drink, but don’t know what the taste will be like! Going to attempt the hot one, since you clearly didn’t find it disgusting 🙂

    • Reply Joan February 19, 2016 at 4:15 pm

      It really was good! Surprised at how smooth it was. I think how long I simmered AND the organic tumeric I used may have helped too. Let me know how yours turns out!

  • Reply Puneeta Chhitwal Varma February 19, 2016 at 12:46 pm

    Turmeric is popular around our house for sure especially in this cold and flu season. I have taken to adding it in everything I cook, the downside we eat only orange stuff 🙂

    • Reply Joan February 19, 2016 at 4:13 pm

      I can’t wait to try the spicy tea I saw you posted on KetchupMoms as well. Downside of the orange colour is you likely WEAR the colour as much as eat it! LOL

  • Reply Hannah Spray February 19, 2016 at 4:22 pm

    I am saving this!! Thank you! Can’t wait to try it out this weekend!

    PS I think you’re amazing and you always stick in my mind. (I promise I’m not a stalker. Well, I’m not stalking YOU, anyways.) Love the kooky picture that I always recognize as you!

    • Reply Joan February 19, 2016 at 9:25 pm

      Oh, Hannah. Crazy just means you are my people! LOL I am so glad to know that picture helps people to remember me and know, right away, that I literally don’t always fit inside the box exactly the expected way! And I love anyone that publicly announces I am amazing!
      Let me know how you like the recipe and how you switched it up for taste!

  • Reply Hannah Spray February 21, 2016 at 6:39 pm

    I am making this as we speak! I am trying not to get distracted (did you say squirrel?), but so excited to try it!

  • Reply Victoria Ess May 15, 2016 at 5:37 pm

    Oh wow that smoothie sounds really good and healthy!

  • Reply Cheryl May 17, 2016 at 9:54 am

    I have never heard of such a drink??!! I wonder if it works on “man” colds??!! They seem to affect my husband 10x worse than any other cold so I would be willing to try anything!!

    • Reply Joan May 17, 2016 at 3:18 pm

      For these drinks to be effective, it is best to emphasize how STRONG these drinks are in order to be effective on such as intense illness as the Man Cold. Also best to keep all eye rolling to a minimum when possible. 😉

  • Reply Cynthia W May 22, 2016 at 8:40 pm

    Thanks for the tips. I hadn’t heard of this before, but can’t wait to try!

    • Reply Joan May 23, 2016 at 9:13 am

      I hope you like it! And I hope it helps!

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