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Plant based Golden Milk for Inflammation

Plant based golden milk
Are you drinking your Golden Milk?

If not, now is a great time to learn more about this nutritious drink, and begin!

The key ingredient in Plant Based Golden Milk is the Turmeric Root.

Turmeric is a nutritional powerhouse, good for your brain and joints, and good for decreasing inflammation.

How Not to Die

I’m not one to reinvent the wheel when others have done such a great job of outlining the benefits of something, like turmeric!  I do encourage you to check out a very helpful resource, from Dr Michael Gregor, who wrote the How Not to Die book.  I have watched multiple videos by him on the benefits of turmeric for dementia, inflammation, arthritis, and as an overall protectant against diseases like cancer, diabetes, and much more!
Turmeric benefits  
I will link a couple of his short videos here.

Turmeric: Plant vs Pills

Treating Alzheimer’s with Turmeric

Heart of Gold: Turmeric vs Exercise


Once you get to this website, you will want to spend some time delving onto the many benefits of turmeric, plus find health information on a ton of topics, all presented in short, concise videos or articles.


Why I drink Golden Milk

I drink my Golden Milk to help with inflammation and pain related to sciatica.  I have a hip that very frequently comes out of alignment and feels out of joint.  Sometimes I can sort of pop it back into place by exercise or stretching, and sometimes that doesn’t work quickly.  I can end up with just irritation or downright pain in my backside, which, obviously is no fun!

I’ve been taking Turmeric supplements for probably a year now, and while the capsules do seem to help with the inflammation, I recently discovered that drinking the powder in liquid seems to absorb faster for me, and I can feel a difference right away—within about 20-30 mins.

Turmeric for Pain in the backside

A couple weeks ago I was having a terrible time with my hip and bum really bothering me—actual pain, and not simply feeling out of joint.  At that point, I had been doing stretches and stuff like usual, but I could not sleep without hip pain, and sitting was also very uncomfortable.  Actually, life was just uncomfortable.

I’d heard of taking turmeric, and in the past I had tried taking turmeric in water (blech) which I quit because it’s hard to choke down. I decided to try again.

Turmeric, Take Two!

I mixed my turmeric in warm water and added stevia. This helped the flavor, but not enough for me. A shake of pumpkin pie spice helped a lot more!  So I drank it for several times that way.

I did start noticing pain relief drinking the turmeric tea.

Some people make a kind of Golden Chai Cappuccino, which I did try when I had a migraine  (I wondered if the coffee/caffeine taken medicinally would ease the headache pain.  It did, some, but since I do not drink coffee, I ended up with a whole slew of undesirable side effects there, such as the jitters, constipation, and anxiety—not worth it for me).  So…while I would not take it in this form normally, I did find it to be delicious!

Golden Milk

After the coffee experiment, I just decided to go back to simple.  Only I used almond milk (unsweetened, since sugar causes inflammation) as the base.  This is the best combination for me of flavor and effectiveness.  I sweeten mine with stevia, and warm it.

It’s a very soothing beverage.

Plant based golden milk


How I make my Golden Milk

  • 1 1/2 cups Almond Milk (may substitute any non-dairy milk, such as Oat, Soy, Cashew, Flax)
  • 1 tsp powdered Turmeric. (Use a fresh root if available but I have always used powder)
  • Dash Pumpkin Pie Spice or cinnamon
  • 1 scoop powdered Stevia.

*note* I use a very concentrated form of stevia (see hot link), and fill up my old bottles. My old bottles came with a tiny scoop–and that’s what I use for my stevia. I’d guess it’s no more than 1/16th of a tsp, but just add stevia until it’s good for you. Stevia concentrations vary so much that there’s no way I can tell you an exact amount.

Simply combine the ingredients in a saucepan, and warm the golden milk until pretty hot.  Don’t boil it, or it will change the consistency of your milk.

Yields 2 teacups of Golden Milk, which I usually drink all myself.  😊

Please drink as much as you need or like!  I drink this 2-3 times a day when I have increased pain, and maybe once a day on a normal day.

*Another note*

Black Pepper and Turmeric Question

I was recently asked whether we need to be using black pepper with the turmeric for proper absorption. I will say honestly that I have never used black pepper and still feel results. But, I have also heard that black pepper increases the absorption of curcumin–one of the active ingredients in turmeric.

My hunch told me that using the whole food would be best, and that since black pepper can be an irritant, we can omit it. But I did want to check it out.

You’re going to find many sides to this coin, but what I discovered was that you don’t need the black pepper. You can use it and it may help some aspects, but the turmeric, in its whole form, is effective in its own right. Certain elements of turmeric (curcumin) are effected by pipiricin in black pepper. But, the beneficial aspects of turmeric do not only come from the curcumin. So, let’s eat the whole food!

Please look at Do we Really Need Black Pepper to Absorb Turmeric? This is a very clear explanation of what I have managed to jumble up in my summary.


Enjoy your plant based golden milk!  I sure do!

17 Replies

  1. I have read about this — my husband takes turmeric. I need to look into this. I have to check with my kidney doc to make sure that things don’t interfere with my anti-rejection meds.

    As for inflammation, I am still stuck with cows’ milk. I have not found a non-dairy milk that I like to drink — which is a bummer! SO I don’t drink that much. I need to try flax milk…

  2. If my spouse is a pain in the ass, who should be taking the turmeric? I am probably a pain in the ass too, so I think we will try it together 😘
    P.S. auto correct changed that last word 🆒 to:
    ” to get her “

    1. Well…
      If she has pain, it might help her. Since hurt people hurt people, helping her to feel better is always a nice gesture.
      I find that it never hurts to add a little sweetness—inside the cup and out!

      It’s a rare wife who doesn’t respond to kindness!

  3. This is the first time I learn about “golden milk”. Sounds like it’s really helpful for you, (and I like the pumpkin spice part!), which is great! As for me, I’ll stick to black coffee for the time being.

What is your experience? 💜 I read every comment, and so many times I find that I gain encouragement from what’s shared. ❤️