Turmeric, Ginger and Saffron Golden Mylk Latte

Vegan, Gluten free

This Golden Mylk Recipe is a great way to add medicinal value to your daily routine that is caffeine free.

Benefits of Golden Mylk

Traditionally, golden milk was used for reducing gastrointestinal inflammation. It typically consists of turmeric and black pepper in a milk medium. In this recipe I remove the dairy and add some powerful herbs to not only boost digestion and reduce inflammation but to offer you a middle eastern version to a classic warm winter drink with one of the most prized herbal possessions on the planet, saffron.

At high doses, turmeric and black peppers constituents which are better extracted in a fatty medium, may even help decreases inflammation systemically in joints, relieving pain caused by osteoarthritis and rheumatoid arthritis. It is also beneficial for people with Crohn’s disease or diverticulitis. Piperine in black pepper enhances the absorption of Curcumin, which is why they often go hand in hand.

As a medical professional, I teach people that if they desire the benefits of turmeric, or better yet its constituent curcumin, they need to consume much larger amounts of high quality turmeric to get the benefits at the central nervous system and systemically. There are a few supplements I recommend dependent on what I am trying to accomplish but I use this turmeric mylk recipe as my treat while maintaining a balanced healthy lifestyle.

This recipe includes black pepper and fat from ghee (you can also add coconut oil to go completely vegan) to optimize nutrient absorption from all the spices listed. Many of these nutrients are fat soluble and are better absorbed and assimilated by our bodies when there is fat present as well.

When it comes to chai and golden mylk I like to make an herbal powder in my pantry that I can use at any time. I like to incorporate as many herbs as I can in every drink I have daily to get the most health benefits possible. If you struggle on where to buy herbs, I recommend ordering online if you can’t find a local herbal apothecary in your city. Always buy quality organic herbs. The beneficial oils in herbs start to diminish or go rancid with time so its best to buy fresh and whole, grind them yourself and use within 6 months.

You can use this recipe to make a dry powder and add wet ingredients at the time you want to enjoy a cup of golden mylk. You can also make a big batch of the golden mylk and keep it in the fridge for the week. Note the mylk is non-dairy, you can use dairy milk if you prefer.

Ingredients (2/3 servings)

Fresh ingredients:

  • 2 cups of your choice of milk, unsweetened or sweetened
  • 1/2 tsp freshly grated ginger
  • 1 teaspoons grass-fed ghee
  • Few drops of vanilla extract
  • Honey to taste

Dry ingredients:

  • 1/4-1/3 tsp saffron
  • 1/4 tsp black peppercorn
  • 1-1.5 tablespoons dried turmeric powder


  • 1/8 tsp grated nutmeg
  • 1/2 tsp crushed cardamom seed

If you would like to store a larger amount for the week, multiply amounts by 3.


  1. Blend dry ingredients in a blender (i.e. NutriBullet or spice blender) OR macerate with mortar and pestle.
  2. Bring mylk and ghee to a simmer on medium heat in a saucepan. Once heated, add freshly grated ginger and dry spices.
  3. Cover saucepan and turn off oven. Allow saucepan to sit for 10-15 minutes.
  4. When ready to drink, add honey and vanilla extract.


  • I prefer freshly grated ginger but you can find and store dry ginger root in your home for convenience.
  • The methods and steps outlined in instructions are essential for preserving the beneficial oils in the spices, not to overcook the spices. Note vanilla extract and honey are delicate in their nutrients and should be added off heat to avoid breaking down enzymes and oxidizing flavors.
  • I usually add some boiling water to nut mylks that are too thick while heating over the stove.

I always love it when people try my recipes and love them. Please share your experience with me below.