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Glorious Golden Milk Paste

Golden milk tea

I never had problems sleeping my whole life until I hit menopause. The combo of weight gain, hot flashes, which is essentially our hormonal system going into supersonic mode for no good reason, can really disrupt the body’s ability to fully rest, repairs and restores itself. No wonder we get cranky from time to time! Good sleep turns out plays a crucial role in our immune system, it improves our memory, focus, regulates our mood, reduces stress and anxiety! Lack of sleep, on the other hand, can make us more susceptible to illnesses, infections, and chronic diseases. Sleep is golden indeed and so I have turned to an ancient Indian Ayurvedic natural remedy that not only did the trick but is also delicious.  It is called Golden milk or turmeric latte.

Consumed for centuries in India (where it was invented) and Southeast Asia for its health benefits, golden milk tea has become more popular in the West. Almost everyone knows of turmeric’s anti-inflammatory benefits. You can now buy a 30 ounce bottle of liquid turmeric at Costco! Natural grocery stores carry fresh turmeric roots and powder can be bought in just about any grocery store.  Golden milk is so beautiful, glorious bright golden yellow tea with a creamy and frothy texture. It is a blessing for our body, our nervous system, and a gift that will benefit just about everyone (unless you are taking blood thinners! See note below if you do!)

Health benefits of turmeric

Turmeric roots and powder
Fresh, dried and powdered turmeric root

Turmeric contains a bioactive compound called curcumin. It is known to be a powerful anti-inflammatory, pain reliever, anti-cancer, and anti-microbial.  It can reduce cholesterol levels, prevent atherosclerosis, and in doing so, protect against blood clots and plaque buildup in the arteries (the #1 killer is America!)

Funny story, as a French person, I was raised on Dijon mustard. When I came to America, I noticed people were using another type called Yellow mustard. It was freakishly yellow, tasted different, a little sweeter. It looked artificial almost! Meaningless to say, I wasn’t a fan… until I discovered that it was l loaded with, you guessed it, turmeric! A friend told me that whenever she gets leg cramps, she eats some yellow mustard and it clears it immediately. I have since become quite fond of Yellow mustard and am grateful to know that this simple condiment is such a healing power house! The moral of the story, never judge a mustard by its look!

Note: Turmeric is a natural blood thinner so if you are on a blood thinning drug, you may want to limit your consumption.

How to handle turmeric

Turmeric has really strong yellow pigments! If you are working with fresh turmeric roots or powder, you may want to use latex gloves and a plastic mat. Turmeric can stain fingers, clothes and countertops if spilled. But don’t worry, if you accidentally stain your clothes, just mix a tablespoon of dish washing liquid with the same amount of white vinegar with some cold water. Dab onto the stain, and rinse. Repeat until it is gone. The easiest way it to use turmeric powder straight into the pan. This way, no unwanted contact!

Golden milk paste

Golden milk spice mix

If you like golden milk, chances are you will want to consume it more regularly. That’s why making your own spice mix in the form of a paste makes the whole difference. Using a paste allows you to make your cup of golden milk quickly and perfectly every time. Just add any hot plant-based milk (soy, coconut, almond) and you are done! No need to pull out 7 bottles (turmeric, pepper, cardamom, cloves, cinnamon, ginger etc.), measure every single one, use multiple spoons, etc. You get the picture!

The paste will keep for weeks in the refrigerator. Golden milk can also be served as ice tea. But don’t stop there, use it to make ice cream, add it to pancakes, waffles, sprinkle on oatmeal. As Hippocrates, the father of medicine said, “Let your food be your medicine!”


Golden milk tea

Glorious Golden Milk

This bright lightly sweet frosty latte is the perfect drink before going to bed that will soothe the nerves and help get deep sleep.
Prep Time 5 mins
Cook Time 2 mins
Total Time 7 mins
Course Drinks
Cuisine Indian


  • 4 Tbsp ground turmeric
  • 1 tsp black pepper
  • 2 tsp cinnamon powder
  • 2 tsp ginger powder
  • 1 tsp cardamom powder
  • 1 tsp clove powder
  • 3 Tbsp coconut oil
  • 1/2 cup water
  • 2 Tbsp agave or maple syrup


Make the paste

  • Combine all the dry spices in a small jar with a lid. Shake to blend.
  • Add the coconut oil and water. Stir in the spices and simmer for a few minutes until you get a smooth paste.
  • Pour into a small clean jar.

Make Golden Milk

  • Whisk 1-2 tsp of golden paste with 1 cup of plant-based milk. Heat up for a few minutes until the paste is dissolved.
  • Taste and add more sweetener if needed.
Keyword hot drink, sleep aid
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