Why You Should Add Turmeric To Your Diet + A Delicious Golden Milk Recipe!

Turmeric, that golden spice that gives curry its yellow colour, has hit the nutrition world by storm. It has become one of the most extensively studied foods, and new research is constantly emerging on its powerful health benefits. There are over 6000 published, peer-reviewed articles proving turmeric’s renowned benefits!


Turmeric contains a compound called curcumin, which is what many of the studies of turmeric have focused on. Curcumin is an incredibly healing compound, and is largely responsible for many of turmeric’s benefits. For this reason, many studies use curcumin supplements.


Curcumin is well known for its anti-inflammatory effects. Taking a curcumin supplement can be especially helpful for those with inflammatory conditions like arthritis. However, many of us have some underlying chronic inflammation, even if we have not been diagnosed with a disease.


Of course, some inflammation, like that caused by an acute sports injury or an infection, is an important part of the body’s healing immune response. Problems arise, however, when we are subjected to ongoing inflammation from things like poor diet, nutritional imbalances, food sensitivities, alcohol and drug consumption, and underlying chronic yeast or bacterial infections. These factors are extremely common, and it is this chronic inflammation that is at the root of most disease. Adopting an anti-inflammatory diet and supplementing with turmeric and/or curcumin is one of the best things we can do for our health. Doing what we can now to limit this inflammation is key for preventing disease later.


When consuming turmeric, it is important to take it with black pepper. These two spices, commonly used together in Indian cooking, demonstrate just how much wisdom is contained in traditional cooking methods! The piperine that black pepper contains improves turmeric absorbability throughout the entire body, meaning you reap more of the benefits!


One of my favourite ways to include turmeric in my diet is with this frothy, warming golden milk recipe. This recipe is actually dairy free but you won’t miss the dairy one bit – the combination of coconut milk and coconut oil make for an incredibly creamy drink. Coconut oil contains powerful anti-bacterial and anti-viral properties so don’t skip it and miss out on the health-boosting properties it provides!


The spices in this drink can be changed up to suit your tastes. Don’t like ginger? Leave it out! Love cinnamon? Add a little extra! If you’re just getting used to the flavour of turmeric, you can start with just ¼ teaspoon and work your way up. I’ve used ½ teaspoon of turmeric in this recipe, which keeps the flavour relatively mild. Feel free to add up to 1 teaspoon if you enjoy the flavour!


Dairy Free Creamy Golden Milk

Serves: 1



1 cup coconut or almond milk

½ cup water

¼ teaspoon ground cinnamon

¼ teaspoon dried, ground ginger

½ teaspoon dried, ground turmeric

pinch freshly ground black pepper

1 teaspoon raw, local honey, or to taste

1 teaspoon coconut oil



In a small saucepan over medium heat, combine the coconut or almond milk and water and gently heat until just beginning to simmer, but not boiling.


Add the remaining ingredients to a heat safe blender. Pour in the warmed milk and water. Blend for about 20-30 seconds until creamy. (Be careful when blending hot liquids; always make sure steam can escape to avoid kitchen explosions!)


Pour into a mug and enjoy!




By: Ali MacBoudreau


Ali MacBoudreau, is a Certified Holistic Nutrition Consultant. Her mission is to help you discover just how vibrant and amazing you can feel, by giving you the tools you need to make lasting changes. (Hint, it involves delicious food!) To learn more about Ali and holistic nutrition please visit her website