Easy Instant Golden Milk Mix

There are so many Golden Milk recipes online, but this…this is the culmination of years of searching, failed attempts, and finally, an epiphany! The result is a rich and delicious Golden Milk mixture that’s easy to prepare and makes whipping up a cup easier than ever. No pot-scrubbing required. 

This recipe is not only gluten-free, dairy-free, Paleo, and AIP-friendly, but it’s also designed for busy people who want to enjoy a cup of this soothing Ayurvedic drink without the hassle. Let me introduce you to your new go-to, thyroid-friendly beverage...

Scroll down to discover the benefits of Golden Milk, watch my step-by-step tutorial on YouTube, or skip straight to the recipe and start enjoying this easy, thyroid-healthy drink today! You can also check out the embedded video below for a quick how-to.

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What is Golden Milk?

Golden Milk is a warm and creamy Ayurvedic drink made from turmeric, spices, and some type of milk. For centuries, in India, it has been used as a tonic for just about anything that ails you.  

The key ingredient in Golden Milk is turmeric. Most recipes use a substantial amount of this bright yellow spice, which stains like mad but delivers myriad health benefits by way of its bioactive component, curcumin. The list of science-backed benefits of golden milk is long, and the same goes for curcumin, which has been widely studied. 

Turmeric’s antioxidant, anti-inflammatory, and antidepressant properties are just the tip of the iceberg. Thyroid patients, in particular, can benefit from turmeric’s gut-healing, brain-nourishing, memory-supporting, and heavy metal detoxing properties. 

FURTHER READING: Is Turmeric Good for Thyroid Thrivers?

Making an Easier Cup of Golden Milk

Now, I don’t know about you, but usually, when I get the hankering for Golden Milk, it’s in the evening after we’ve cleaned up the dinner mess, I have my jammies on, and I really don’t want to do any more cooking or cleaning up. For a while, this deterred me from incorporating this amazing Ayurvedic tonic into my regular routine. 

At first, I tried making large batches of Golden Milk and heating it up by the cup, which worked alright but took up a lot of fridge space and didn’t last long.

My next attempt to solve this problem was to make a batch of Golden Milk Paste, where you cook the turmeric and spices with fat (like coconut oil or ghee) and then store and use the paste as desired to make golden milk. While the paste was nice to have ready-made, I still had to simmer some kind of milk with the paste and add sweetener. It was a whole thing. Same amount of time, same mess, same dirty dishes. The Golden Milk Paste was soon forgotten about in the back of the fridge and eventually thrown away. 

I wanted to have my Golden Milk and drink it, too, but how? 

The lightbulb moment finally arrived after concocting this recipe for Dairy-free Pumpkin Spice Creamer. Why couldn’t I use the same concept to create a Golden Milk concentrate? 

Just. Add. Water.

That was it! And it’s truly that simple. The coconut milk, spices, and honey are concentrated, so all you have to do is add 1/4 cup of this Golden Milk concentrate to a standard-size mug, fill it with hot water, and voilà! Easy Instant Golden Milk.

Best of all, this recipe tastes 100% delicious. It's not watered down or lackluster in any way. For added richness, you can substitute milk or dairy-free milk instead of hot water or add a splash of your favorite clean creamer like half-and-half (if you tolerate dairy) or my personal favorite, Vanilla Nut Pods. 

Tips for Storing and Using the Mix:

• Refrigerate: Store in a jar for up to 1 week.
• Freeze: Pour into silicone ice cube trays for single-serving portions. Simply melt, add hot water, and enjoy!

How to Increase the Benefits of Golden Milk

One thing to note about turmeric is that without a little culinary strategy, it can tend to flush through your system pretty quickly, diminishing the benefits you experience from it. The good news is that there are three easy ways to maximize the benefits and increase the bioavailability of turmeric: heat (as in cooking it), fat, and black pepper. This recipe checks all the boxes! 

Here's why this recipe works:

• Cooked Turmeric: The spices are pre-cooked for maximum bioavailability.
• Healthy Fats: Coconut milk adds richness and aids curcumin absorption.
• Black Pepper: Enhances the absorption of turmeric’s active compounds.

FURTHER READING: 5 Thyroid-healthy Hot Drinks

5 Reasons to Love This Golden Milk Mix:

1. It’s convenient: Golden Milk is a fantastic way to enjoy the healing benefits of turmeric, but who wants to get out a bunch of ingredients, stand around and wait for it to heat up, and then have to wash dishes every single time they want a cup of golden milk tea? Not me. 
2. It’s a thyroid-healthy alternative: When we’re adopting a thyroid-healthy lifestyle, we have to find healthy ways to relax and unwind at the end of a long day. Many of us turn to things like wine, ice cream, or junk food in front of the TV— all great habits to break! A warm cup of golden milk provides a delicious and comforting alternative, complete with a host of health benefits. 
3. It’s easy to keep on hand: Whip up a batch of this mix in about 20 minutes for approx. 8 servings of Golden Milk. You can either store the mix in a jar in the fridge for 4 to 7 days or freeze 1/4 cup (2 oz) servings in a silicone ice cube or baby food tray (by the way, I can’t live without these!!). Simply melt your mix, add hot water, and enjoy a cup of Golden Milk whenever you like!
4. It’s better for those of us watching our weight: Some golden milk recipes can be rich in calories, especially those made entirely with full-fat coconut milk. I love coconut milk, but it’s important to be aware that one can of full-fat coconut milk contains a whopping 70 grams of fat and 700 calories—not the best choice if you're trying to lose weight. While pre-packaged almond milk is an alternative, it typically contains thickeners, emulsifiers, and other processed ingredients that aren’t allowed on many dietary protocols— not to mention nuts are omitted for those of us following the AIP diet. That’s why I created this recipe, which still has some of that delicious richness and healthy fat needed for your body to absorb the turmeric, but it can be mixed with hot water. 
5. This one has extra health benefits: To add an extra dash of gut-healing, liver-supporting, hair-nourishing, and skin-beautifying benefits, I incorporated collagen peptides into this recipe. This addition is optional, but I almost always add a scoop of collagen to creamy hot beverages like this one for added nourishment and protein too! 

Thyroid-healthy Recipe Highlights:

• Turmeric has multiple health benefits for those of us with thyroid disease. It can help protect and heal the intestinal barrier (leaky gut), and reduce inflammation throughout the body, in joints, muscle tissue, and even from GI conditions like Crohn’s, IBS, and ulcerative colitis.
• Did you know cinnamon ranks #1 among spices for its antioxidants, phenolic compounds, and flavonoids? Those substances provide anti-inflammatory and immunity-boosting support.
• Coconut products such as coconut milk contain a wide array of vitamins and minerals, in addition to healthy fats known as MCTs (medium-chain triglycerides) or MCFAs (medium-chain fatty acids). Consumption of these fats has been touted for various health benefits such as brain health, weight loss, and cholesterol balance. Coconut can also be a positive dietary substitution for refined carbs and sugar, which can diminish thyroid and overall health.
• Collagen Hydrolysate (a.k.a. "Collagen Peptides) is a processed form of gelatin that dissolves in liquids, hot or cold. It will not congeal or thicken liquids like gelatin does and has little to no flavor, which makes it ideal for stirring into smoothies, coffee, or tea. While collagen is not a complete protein, it does provide us with several health-supporting amino acids (the building blocks of protein). Collagen hydrolysate is essentially gelatin, broken down into smaller particles. Gelatin and collagen are primarily composed of amino acids/proteins, which are beneficial to skin, teeth, nails, hair, joints, bones, muscles, the liver, the adrenals, and in particular, the intestinal walls. Glycine (the primary amino acid in bone broth) has been shown to be particularly beneficial to health, including mental health and brain function. Glutamine, another amino acid found in collagen, has been shown to help repair fissures in the intestinal walls (aka leaky gut).

Happy cooking, happy thriving, and enjoy the recipe (below)!

P.S. Need more thyroid-friendly recipe inspiration? I’ve got you covered. My Thyroid-friendly Everyday eCookbook features over 50 quick and easy, thyroid-friendly recipes your whole family will love. To take a peek at what’s inside, CLICK HERE.

 

More Thyroid Healthy Drinks:

• Citrus Chia Fresca
• Banana Orange Creamsicle Collagen Smoothie
• 5 Thyroid-healthy Hot Drinks
• Cranberry Zinger
• Paleo Pumpkin Spice Creamer
• Lemon Ginger Honey Tea