How to make healthy choices every day

Big Batch Golden Milk


So we moved. Across the ocean. It’s been a wild ride so far with plenty of excitement and relief coupled with awkward transitioning, and astronomical culture shock (small town Ontario is preeeeeetty different from Copenhagen). We’re also renovating a very old home by Canadian standards, and the hidden surprises lurking under every lifted floorboard are creating a project slightly larger and lengthier than predicted. But wouldn’t it all be so boring and predictable without those fun discoveries?! Right! Who needs a kitchen anyway? Oh wait.

Amongst the self-inflicted chaotic state of affairs, I’ve actually found some peace in the simple living we’ve got going on. Since we don’t really have any friends in our little village yet, there’s been plenty of time to actually take care of myself and our family. Afternoons are spent building toy train sets, cooking big batch meals, and making snacks for the days ahead. I’ve started taking aerial yoga and NIA, going for nature walks every day, and having candlelit baths on the regular. Funny what removing one’s social life will make room for!

An important part of my self-care routine these past weeks is my simple ritual of making golden milk. Warm, comforting, and satisfying, this drink has everything needed to combat winter blues and mover’s remorse (I kid, I kid). Usually I make golden milk on the fly, one cup at a time, but recently I realized how handy it would be to just make a huge batch and have it ready to spoon into some hot milk when the mood strikes. Genius.


For those of you that aren’t yet familiar with this wonder drink, I’m excited for the vibrant, spicy world that is about to open up to you. Golden milk, or haldi ka doodh, actually dates back thousands of years in Ayurvedic tradition where it has been used to aid digestion and respiration, prevent colds and flu, decongest the liver, ease sprained muscles and joint pain, purify the blood, clear the skin, and aid sleep. The main ingredient in golden milk responsible for all of this awesomeness is the curcumin in turmeric, a compound that is responsible for its vibrant hue. Curcumin has been widely studied for its powerful anti-inflammatory properties, but it is also supports detoxification, helps balance blood sugar, and lowers the overall risk of cancer.

How do we get the most out of this powerful phytonutrient? Simply by combining it with black pepper and fat – two important ingredients in golden milk! A compound in black pepper called piperine actually helps the body absorb curcumin, and shows to increase the bioavailability of it by up to 2,000 percent. And the good news is, you only need a very small amount to reap the synergistic benefits. Then melt a little coconut oil in, and the curcumin can be directly absorbed into the bloodstream through the lymphatic system. That’s a cooperative one-two punch of absorption and deliciousness.

Once mixed, your Big Batch Golden Milk spice blend will last for up to six months. Keep it in a cool, dry place out of direct light – a closed cupboard is perfect. Do not store it right next to the stove or on top of the fridge, where the warm environment will speed spoilage. We wanna keep our medicine fresh!

The Big Batch Golden Milk recipe below makes about 120 servings, so there is plenty to divvy out to your most beloved, and even save some for yourself. Make sure to include the directions so that your lucky recipients can make golden milk themselves. I’ve divided them below so that you can print out just the single serving instructions for your friends and family. I’ve also included a recipe if you want to sample just one cup for yourself before committing to an entire jar.


My version of golden milk has a few more spices than some blends that I’ve tried, but this unique combination just tastes that much better. If you’re on a tight budget, or you simply cannot find some of the spices listed, leave them out. The main ingredients you need are the turmeric, ginger, cinnamon and black pepper. The others are there for added health benefits and of course flavour, but the recipe will still be delicious without them.

The milk for this recipe is totally flexible. Coconut is classic, but almond, cashew, or hemp are tasty options. You can also do half milk, half water if you like. It will be less creamy, but it’s great if you’re trying to make your milk stretch a little farther!

The most important thing to remember when making golden milk is to not overheat the spices, as they will become bitter-tasting and therefore not all that enjoyable. If you choose to use milk in your recipe, warm it gently on the stove, then remove from heat and gently whisk in the golden milk spice blend. If you’re going with water, do NOT pour boiling water over the spice blend, but instead pour the recently-boiled water into a cup, let it cool for 30 seconds or so, then whisk in the golden milk spice blend. I also advise you not to add the honey or coconut oil until the spices have been stirred into the liquid you’re using, as they’ll incorporate easier if the spices have dissolved.

If you want to use a vegan sweetener, maple syrup is my favourite choice, but brown rice syrup, coconut palm sugar, and stevia are also good options. I also love adding a sprinkling of vanilla powder right at the end for some extra va-va-voom.

I recommend enjoying your golden milk first thing in the morning (right after your lemon water, of course!), or right before bed. If it’s a particularly cold day outside, this intelligent spice combo will warm your cells up from the inside out. Or, if you’re looking for a luxurious way to unwind down after a long day, I find that golden milk is also a very effective sleep tonic. Whatever the time you choose to enjoy this drink, you will absolutely love its warm, and satisfying vibes. Make it a ritual yourself: spoon lovingly, stir consciously and sip gratefully.

One more thing I should mention, is that the Big Batch Golden Milk spice blend is not only delicious as a drink, but that it can also be incorporated into a number of your favourite recipes. Toss a teaspoon into a smoothie, stir some into your morning porridge or pancake batter, fold it into a basic cookie dough or cake batter, and even try it in curries, soups and stews. The flavour is warming and pungent, so use it anywhere you’d like a burst of sunshiny spice that is as good as gold.


I wish you all a super sweet holiday with tons of delicious food shared amongst family and friends, and that your 2018 is bursting with health and happiness. Much love to all out there, from my chilly, but cozy, little corner of the world to yours.

xo, Sarah B

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In wrapping up 2017, I cannot help but look on the Wild Heart High Spirit retreats with deep gratitude and pure joy. I had a strong vision for the endeavor from the beginning: gather women in a beautiful and serene space, teach them how to reconnect to their bodies through food and movement. But I never imagined just how deep these lessons would go, how profound the changes would be, and how much fun we would have! After three this year, I can confidently say these experiences are incredibly special, and I feel very lucky to work with such a talented partner to create them. Thank you to all of the women who have traveled from all corners of the earth to join us. We love you!

Here are some highlights from our trips to Bali, Ibiza, and Portugal. Click on the images below to see photos from each of our magical locations.






We also have some very special community partners who have generously made our experiences even more abundant!
Big thanks to:
Coconut Bowls
Raw Bite
Four Sigmatic
Gourmet Print Shop

We are now weaving plans for future retreats. If you are interested in learning more or joining us one day, please sign up to our mailing list to be kept up to date. We hope to see you one day soon!

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120 thoughts on “Big Batch Golden Milk”

  • I have been adding a square of 90% cacao, or a teaspoon of cocoa powder for the flavor and the added anti oxidants and polyphenols. Is this ok, in your opinion?

    • Though not traditional, anything is ok if it makes you feel good / tastes good to you. So happy to hear you’re experimenting to suit your tastes and needs!

  • Just made this and am in love. Was brought here by Katrina Marie’s weekly smorgasbord <3 I was far too lazy to include ALL of those spices so I used 115g garam masala instead of the: cinnamon, black pepper, cardamom, nutmeg, and coriander. So my final recipe was:
    -200g turmeric
    -70g ginger
    -115g garam masala
    -20g cloves
    -20g allspice (didn't have star anise)
    ~*Easy, peasy and SCUMPTIOUS.*~

  • Sarah oh I wish I’d found this post a few days ago! I’ve just made a big batch of golden milk to give as gifts to friends and family – have you been poking about inside my head? Also this Christmas I made ghee and hazelnut flatbreads – recognise those two ?! And then lo you post a big batch recipe for golden milk – thank you!!!!! So I just wanted to share another way to take golden milk – it’s not very Ayurvedic or healthy but it is delicious – try it sprinkled on vanilla ice cream . Yum! x

  • Do you have a recipe for Cashew Milk, Hemp Milk, Macademia Milk and Walnut Milk (I was told Walnut Milk is good for the brain – high in magnesium – I personally get a reaction to eating walnuts so have never tried to make the milk (haven’t been able to source a recipe either maybe I should try grandfather google lol)

    I normally drink Oat milk — but don’t know how Oat will go with this recipe? As Almond milk I have a reaction to — coconut milk often had carageenan in the packaged milks — and too much upsets my stomach — Soy milk and products upset my system leaving me bloated and uncomfortable hence why I’m asking the other milks I have found a good hemp milk recipe
    Thankyou for an amazing blog I can’t wait to see what other treasures you have here ♥️ thankyou Sara

  • Hi Sarah! I am excited to make a batch of this! I went to bulk barn and got all of the spices for super cheap, however they only had whole star anise. I only have a motar and pestle, and I just read online that it is very difficult to grind. I could throw a whole pod into the milk while the milk is heating but I don’t know how strong that will be. If it doesn’t work in my first batch do you think regular anise seed is an appropriate substitute? Thanks! Can’t wait 🙂

  • I have been trying to find a reputable source for Turmeric in the United States. I am reading many comments on brands available in Amazon are not pure and have hidden additives. Thank you for sharing all this wonderful information, I love your recipes and you have taught me a ton. I swear by your hemp protein bars.


  • I never knew turmeric had so many benefits, I guess I need to start using it more. I love curry powder which I know has some turmeric in it but next time I go shopping I’m going to buy turmeric by itself.Thanks for this post

  • Great recipe, thank you, but waaaaaay too much pepper. Yep you need to potentiate the turmeric, but you only need a tiny tiny bit to do so. I would cut this amount in half. It won’t burn your esophagus so badly.

  • Great idea. These are simple and healthy too.

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  • Hi Sarah,

    Can you tell me about the turmeric you use and/or suggest? I’ve learned that looking for turmeric powder with 95% curcumin is ideal. Would love any suggestions! Thank you:)

  • The super expensive pre mix I love has Ashwagandha powder too for stress. I bought some in bulk and plan on adding it to the mix. According to the 1/3 tsp per dose, I will be adding about 14 TBSP into the fray. I just hate paying $15 for 30 cups of my pre-mix (and it is a TINY jar) when I have most of these spices super cheap in our local ethnic grocery stores and I use a lot of them to make homemade chai. I will say Golden Milk mixed with warm Macadamia or Coconut milk makes me sleep so well.

  • I just have to tell you that I am in love with golden milk now, thanks to this recipe. It is more delicious to me than a hot chocolate thanks to the ginger and cinnamon! If I make this recipe with coconut milk, can I omit the fat because of the presumably high fat content of the milk, do you think? Thank you for introducing us to this… I think this could be a life-long love affair 🙂

    • Hi Cynthia,

      I am so thrilled to hear that!
      If you’re concerned about the fat content, you can skip the oil and just use the coconut milk. I like both, but I also looooove a rich cup 😉
      Enjoy your love affair…I’ll be having one right alongside you!

      xo, Sarah B

  • Hello,
    I was wondering : how come 20 g of coriander make 1/4 cup? Is it ground coriander or whole?
    Made the recipe divided by 8, to taste it. Thanks for sharing 🙂

    • Hello Pas,

      Yes, it is ground coriander, not whole. And that is just what registered on my scale 🙂
      Hope you like it!

      Sarah B

  • I was so happy to finally find a bulk recipe for golden milk! I just made my first batch today and it smells amazing. I was just wondering if it would be OK to store the mix in a freezer bag and keep it in the fridge. Would the cold keep it fresher? Thanks so much for your recipe. It’s perfect for these cold Canadian prairie nights!

  • Love this recipe! The only thing it’s missing is a bit of vanilla, I add a bit of pure vanilla extract to my milk after stirring in the powder & it’s perfect! Thank you for another amazing recipe xxx

  • I’ve been using this recipe less as a drink and more as a base for soups, curries or, most recently, white bean spread. So versatile and such a great flavor profile! Thank you thank you for sharing your gift of bringing whole foods to life!

  • Hi Sarah,
    Congrats on the move. Thanks so much for this. It is now a daily treat. I made a few modifications though. I used fresh turmeric and fresh ginger. I also added a bit of coconut oil and black pepper, both help absorption. I give it all a short cook before adding “milk.” Try it 🙂
    Best always
    Ayelet in Brioklyn

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  • Hi Sarah,

    Have been reading your blog for a while and you have always inspired me to start a healthy trend! Thanks! This is one I have been trying to incorporate in my daily routine for months and you’ve inspired me even further. I have been enjoying the flavor of this drink for a couple days now but have trouble getting over the “gritty” feel of all the spices. Is there a way to combat this without losing the health benefits? Seeping it like tea? Blending it? Or am I missing a step?

    Thanks again for your blog, it’s amazing!


    • Hi Whitney!

      Thanks for continuing to visit 🙂 Glad you’re enjoying the recipes and making healthy choices!

      The grittiness is a real thing, but I keep a spoon handy to stir everything up before each sip. You can whip this through a blender if you like, but it won’t really change much. I hope you can overcome it…good luck!

      xo, Sarah B

      • 1.) Sarah I LOVE this recipe. 2.) I follow the recipe exactly (with added chili pepper) but then instead of whisking it I blend it with my immersion blender—which definitely seems to minimize the grit.

    • Hi Kenneth,

      If there is one place in America that sells golden milk it is California! I bet you could walk into almost any hipster cafe these days and find it 😉 Good luck!

      Sarah B

  • I’ve been wanting to try golden milk for a while so your post was highly welcomed! I’ve had fun making all my jars and I’m trying for the 1st time this morning, with half almond milk half water… I love it! That’s going to be a perfect morning or night ritual as you say… thank you for your beautiful blog and happy holidays!

    • Hi Tinoftea!

      I’m so thrilled to hear that you like the recipe 🙂 I hope you find that it slips into your daily routine effortlessly and makes you feel your best!

      Happy sipping,
      Sarah B

  • Thank you for this post! I have been wanting to try golden mill and this gave me an excuse to do so.
    I just finished my first cup is the 1/tablespoon of the spice mix correct. I found it quite strong. I intend to keep experimenting with a smaller amount of the mix

    • Hi Lindsey,

      It’s actually 1/2 Tbsp, not a whole one! Try that and see if you like it better 🙂 If it’s still too much, cut back to a teaspoon, or even less. Whatever suits YOU! Happy sipping!

      xo, Sarah B

  • thank you for sharing! this sounds like exactly what i need right now. i am familiar with and love most of those spices. i really enjoy the information about the way the different parts of the recipe work together (the curcumin, black pepper, and coconut oil). great blog. looking forward to more.

  • Hi Sarah! Thank you for all your recipes! This is the first time I’m leaving a comment, but I’ve been reading (and loving) your blog for few years now and I use your recipes quite often – they are always perfect and so inspirational.
    This time I’ve got a question: why do I need to add coconut oil to the Golden Milk, while in coconut milk there is plenty of fat already? Thank you in advance for your reply.
    And above all, have a beautiful Holiday and I wish you all the best in your new place!

    • Hi Agata,

      Thanks for commenting 🙂 Glad to hear you’re enjoying the blog so much.

      I like to add the coconut oil if I’m using something like cashew milk, which is low in fat. Some people like LOTS of fat in their golden milk, so they can add coconut oil or ghee (which is used traditionally) on top of the coconut milk. It’s mostly about preference, but getting a little fat in the mix is important for absorption, like I mentioned.

      I hope that helps!
      xo, Sarah B

  • I love this! I made a smaller bulk version this morning. I have an electric steaming pitcher so I add a bit of coconut oil in there with the milk and it incorporates it all together nicely.

    • Hey Holly,

      I have wanted one of those for so long! Which brand is yours, and do you like it? This would be the perfect thing to put in it. Glad it worked and that you enjoyed it!

      xo, Sarah B

      • I totally need more info on this electric steaming pitcher…Is that the thing used to froth milk for coffee drinks? My googling hasn’t really cleared it up for me!

    • Hi – u mentioned smaller bulk version? I am assuming you just cut the recipe straight in half? I want to do the same. Thanks for the electric steaming pitcher idea, I just happen to have one of those!!

  • Saw the post this morning and immediately made a cup and I loved it!
    I am 5 months pregnant and have my glucose screening test in two weeks. I was wondering if this would help with my results? I’m currently working on controlling my new chocolate addiction pregnancy has recently got me in to.

    • Hi MK,

      Although turmeric does help to lower blood glucose levels, I wouldn’t count on it to make a huge difference in a couple weeks, especially since you’re pregnant. Turmeric can also cause uterine contractions, so I would recommend only taking the golden milk every other day to be on the safe side 🙂
      Stick to a whole foods diet and those chocolate cravings won’t stand a chance!

      I hope that helps!

  • I would love to make this a regular in my life! But my husband has an aversion to turmeric-stained dishes and potentially teeth. We’ve been going with curcumin pills… You addressed the dishes question already, and you’ve been drinking it every day, so have you noticed any ill-effects on your teeth? Thanks! : D

    • Hi Elissa!

      Not at all…they’re still pearly white 😀 But a valid concern. I hope you’ll be okay too!

      xo, Sarah B

  • I cannot wait to make this tomorrow. Your blog and cookbooks have profoundly changed every single aspect of how we eat and I could never thank you enough for this gift of good health (without sacrificing taste or enjoyment in food!). Happy Holidays to you and your family from Asheville, NC USA

    • Hi Dora,

      I did some reading up on this, and it’s safe in small amounts. Turmeric can cause uterine contractions in high doses, so maybe stick to having a golden milk every couple days or so to be safe.

      I hope you enjoy!
      xo, Sarah B

  • Hi Sarah!
    I’ve been a huge fan of your website and recipes for many years! I recently changed my diet to pant-based whole foods and drastically reduced my intake of saturated fats. Given that nut milk already contains healthy fat, can I skip the coconut oil in making golden milk and still get the maximum nutrients from turmeric?
    I was also wondering if you are aware of Dr. Michael Greger’s nutrition facts website where he goes through the scientific results coming out of studies on nutrition. He argues that oils including coconut oil and (extra virgin) olive oil’s high saturated fat contents are in fact negative on heart health and overall health. I look forward to hearing your thoughts on this.
    Here’s a link to Dr. Greger’s video on coconut oil:

    • Like Mojeanne I have listened to the coconut oil information on Dr. Greger’s nutrition facts (and hundreds more topics!). I have to say it was very convincing to me- he is the most unbiased and evidence-based voice on nutrition I have found. I wasn’t happy with the coconut oil data (except the topic about eczema where topical coconut oil works well for symptom control!) but I can’t ignore it… now I save coconut milk or oil for a special treat and choose nut or soy milks for regular use.
      I LOVE golden milk and I cannot wait to make your recipe tonight with the bonus spices. Thank you for so many delicious recipes over the years!

    • Hi Mojeanne,

      Thank you for the link! VERY interesting stuff…I read a rather negative study about coconut oil about six months ago, and have been cutting back on it ever since. That being said, I don’t eat a lot of fats in my diet anyway, unless they come from whole food sources, of course. In my opinion, half a teaspoon of coconut oil every day isn’t going to hurt though…it’s your call 🙂 I think you might be covered with the fat in the nut milk.

      I hope that helps! All the best,
      Sarah B

  • Thank you! I just tried a single serving and this “expanded” golden milk spice blend and it’s the bomb! So, I ordered bulk spices and everyone is getting a jar for Christmas!

  • Saw this beautiful liquid on the instagram and immediately tried it; golden milk virgin here! I must admit, it was an unexpected taste, but warming and energizing at the same time. Thank you for continuing this inspiring blog, it’s helping so much with keeping a positive and healthy attitude towards food and nutrition! Good luck with all the construction and everything else that comes along!! Much love from the Netherlands, Nathalie

    • Hello Nathalie,

      Thank you very much for your kind comment <3
      And I am so thrilled you tried the golden milk for the first time! Yes, it is probably quite "special" tasting to people who've never had it before, but you'll get used to it, and your body will love for it.
      I am also very happy to hear that you've found some inspiration from MNR, and that it's helping to maintain a positive attitude towards your food - that is awesome!

      Big love from Canada,
      Sarah B

  • I totally relate to your new life, Sarah! I moved from NYC to Syracuse a couple of months ago and agree it was amazing how much time I suddenly had for self-care, haha.

    Anyway, I am DEFINITELY making this blend but have a question: which brand of turmeric do you recommend? I’ve heard that many of the dried blends are overly processed and no longer have the same anti-inflammatory benefits. Thanks in advance and happy holidays! <3

  • This sounds very interesting, though for my tastes the cloves would be way too strong. I won’t be able to try it any time soon, but I’m definitely saving the recipe.

    • Hi Susan,

      If you think that the clove would be too, much simply leave it out 🙂 No problem!

      All the best,
      Sarah B

  • Thank you so much for this recipe Sarah! I love the idea of pre-mixing a big batch, as I do really love golden milk! But one thing I always find is that the turmeric does not dissolve in the milk and I end up with a very chalky bottom half of my drink, even if I stir and sip. Any tips there?

    • Hi Sara,

      Yes, I find the same thing – it sounds like you keep a spoon handy like me too! It never really dissolves, just kind of gets stirred into the water. I wish I had better advice, but I don’t! Enjoy the drink anyway 🙂

      xo, Sarah B

  • Perfect! I was wondering what to bring to my sister-in-law’s as a hostess gift on Boxing Day. Thanks for the inspiration.( I too live in small town Ontario, formerly from Toronto.)

    • Yes Elizabeth! This is the PERECT hostess gift 🙂
      And hello from one little village to the other! We’re all connected…

      xo, Sarah B

  • Dearest Sarah,
    Greetings from another cold corner of the earth; Estes Park, Colorado. My hubby and I just moved here this summer, and it’s been wonderful and disorientating all at the same time. Gosh, when I saw your post, I felt like I was sitting down with an “old friend” hearing exactly the words I needed! The Golden Milk looks wonderful, and I look forward to savoring a cup tomorrow. I have always loved the thought that you share your gorgeous creations, and people, all over the world, are making it in their kitchens. What connection this makes me feel, in a place where I feel little connection just yet. I am wishing you and your family a beautiful Christmas holiday, and many happy and wonderful new memories in 2018! With respect and admiration, Alisa Giulietti

    • Hello Alisa!

      You are SO kind! Thank you for your beautiful comment <3
      Yes, it can be disorienting…but mostly I'm struggling with not having a real place to call home yet! But it will come. Patience, patience, patience.

      And indeed, knowing that people all over the world are making my recipes is both surreal and humbling. They say that food is the great connector, and I am just very happy to be a part of it in some way…

      Wishing you a wonderful holiday season as well <3
      Lots of love, Sarah B

  • Oh Sarah! What a brilliant idea! Of course you come up with this. Going to make a batch immediately. This also makes the perfect Christmas gift! Thanks and I hope all is well with you over there in beautiful Canada! Happy holidays! x Ingrid

    • Hello dear Ingrid!

      I hope you enjoy the recipe (I can hardly call it that, it’s so easy!) and that you share it around <3 Sending tons of love from Canada and I hope that you have a gorgeous holiday.

      Much love always,
      Sarah B

  • Does anyone have thoughts on premixing the coconut oil with the spice blend? I’d love to reduce steps even further and make this a tiny bit more “giftable”. Thanks for your thoughts!

  • Just wanted to say that I also live in small-town southwestern Ontario. Ever need a friend, I’d love to be one 😉

  • I think it’s important to note that the turmeric can stain dishes so choose your storage containers and mugs carefully. I dislike turmeric, but with the combination of spices and creaminess, I do enjoy golden milk.

    • Hey Beth,

      It’s true! But glass and glazed ceramic / enamel are totally fine 🙂
      I hope you enjoy the recipe despite the turmeric aversion!

      xo, Sarah B

    • Hello Crista,

      Either one! We didn’t have coconut milk in a carton back in Copenhagen, so I always used canned. But I personally prefer it a little less thick and rich, so I would dilute it with water. The carton version is perfect for this recipe since it’s already thinned out a little. It’s totally up to you and your tastes, however. I hope you enjoy 🙂

      xo, Sarah B

      • This was exactly my question… so glad I read through all the comments! I generally dislike the boxed coconut milk, it always has a funny taste to me. Soy and almond milks disagree with me… but I have a hard time digesting almonds anyway. Even a small handful of almonds leaves me uncomfortable. Thanks for the delicious warming recipe!

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