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5-Minute Turmeric Golden Milk

We're obsessed with 5-Minute Tumeric Golden Milk - and you will be too!

By The Nutrition TwinsPublished 7 years ago 4 min read

Forget that we’re registered dietitians and personal trainers always looking to pack nutrients into each bite; when these twin sisters feel especially stressed or run down after not getting a good night’s rest, we want more—something to immediately make us feel light, refreshed, energetic and confident. That’s when we whip up our flat-belly, inflammation and toxin-fighting Lemon-Ginger Turmeric “Detox” Tea.

And when we heard our go-to, anti-inflammatory wonder, that “calms your insides” by easing indigestion, relaxing the stomach (bye-bye, indigestion and bloat!), and that immediately gets your mind and body on the healthy track (helping to prevent hunger and overeating, squash cravings) and that floods the body with nutrients that help combat the damage caused by a poor diet, alcohol, daily stress and from everyday living, had a creamy cousin known as Golden Milk, we knew we had make it.

A creamy version of heaven? YES. Please.

Many Golden Milk recipes contain a good deal of coconut oil… these twins aren’t about to load your flat-belly with excess calories that could cause fat gain, and while many Golden Milk recipes have multiple steps, including blending, heating and whisking; these sistas don’t want you to spend hours in the kitchen slaving to whip up this immune-boosting number!

We knew we had to make our creamy rendition waist-line friendly–and quick and easy to make! And we did it! We’re so excited to share our 5-Minute Tumeric Golden Milk!

Why are we obsessed with our 5-Minute Tumeric Golden Milk?

It combines two of the most powerful anti-inflammatory ingredients. We want in!


Ginger contains powerful antioxidants and anti-inflammatory compounds. (Yes, I, Lyssie, confess that I’m ginger-obsessed and I can’t leave the market without a fresh ginger root in tow— au revoir bloat and damage from toxins!).

Ginger fights inflammation:

  • Your body responds to poor food choices, toxins and other things that harm the body with inflammation. Chronic inflammation damages tissues in the body and speeds the aging process. Preventing that inflammation means not only will you be less inflamed inside and have less stomach distress, but you’ll also be healthier in the long haul!
  • Ginger helps to ease stomach and intestinal discomfort and settles your insides so they can start calming down, repairing, de-puffing, rebooting and rinsing the bloat.


We sprinkle this on kale chips, turnip fries and even stir-frys with our hands (although the orange color of the turmeric [powerful antioxidants] colors our nails if we’re not careful–oy! We recommend wearing gloves—and taking our own advice! 😉 )

  • This is one of the most potent healers; it protects the cells from harmful free-radicals. If you’ve overdone it with a poor diet, this is one way to help nurse your body back to health!

Black pepper

So cool!– this hot and pungent spice contains piperine, which enhances the absorption and the anti-inflammatory effects of turmeric. And black pepper helps to ease digestion—calmer insides = less belly bloat.


While one of our favorite snacks (we keep this - apple part only - cold in the fridge—OMG, YUM!) may seem like it’s all about our sweet tooth, we credit cinnamon for satisfying and taming it, it not only makes food taste sweet with NO sugar added–it also adds anti-inflammatory, immune-boosting and cancer, diabetes and heart-protective benefits!

And in this Turmeric Golden Milk recipe, we help you to swap the fresh ingredients for the powder if you prefer since they’re just as healing!

Golden Milk (you can use either option 1 or 2 or a combination of the two!)

  1. Fresh turmeric & fresh ginger, whole pepper & cinnamon clove (5-minute super duper flavorful route)
  2. Ground turmeric, ground ginger, pepper, and cinnamon (this can be made when you’re in a hurry and takes just 3 minutes!)

We like the first version best – it has a brighter, fresher flavor – although both are delicious, and you could certainly use whatever mix of fresh/whole and dry/ground spices you have on hand!

5-Minute Turmeric Golden Milk:

Mix and match and mingle any of the ingredient options!

Note: If you use fresh ingredients, be sure to use the 5-Minute version, not the abbreviated heating version.

Note: You can use Coconut Milk Beverage (use one with 40 calories/cup or less) if you’re jonesing for the coconut flavor.

Yield: 1 cup


  • 1 cup unsweetened vanilla almond milk (we used one with 30 calories per cup)
  • 1 1/2 teaspoons fresh grated turmeric (or 1/2 teaspoon ground turmeric)
  • 1/2 teaspoon fresh grated ginger (or 1/4 teaspoon ground ginger)
  • 1/4 teaspoon whole black peppercorns (or a pinch of ground black pepper)
  • 1 whole cinnamon stick (or a pinch of ground cinnamon)
  • a dash of salt (optional)
  • 3/4 teaspoon honey (if you don’t have honey, you could use stevia to taste)


  1. Combine the almond milk, turmeric, ginger, pepper, cinnamon, and salt, if using in a pot over medium-high heat. Bring to a simmer and whisk gently for 2-3 minutes to allow all the spices to release their flavor. (If using powder spices, less time is required, but 2-3 minutes works great, too!)
  2. Strain the milk through a fine mesh strainer into a jar with a lid, if using fresh ingredients. Stir in the honey and shake vigorously to incorporate honey and create foam on the top.

*If you want it to be less like a foamy latte, just stir in the honey and serve. You can also stir in the honey and pour this over ice for an iced golden milk latte!

Nutrition info per serving: 45 calories, 2.5 grams fat, 0 grams saturated fat, 228 mg sodium, 5 grams carbs, 1.5 grams fiber, 2.5 grams sugar, 1 grams protein

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About the Creator

The Nutrition Twins

The Nutrition Twins® are nationally recognized registered dietitians & personal trainers with 20 years of experience on a mission to help people get healthier. They are featured regularly on outlets ranging from The Doctors, Good Morning America, CNN and Fox & Friends to USA Today &Forbes. Named a “Top Influencer” on Pinterest with nearly 4 Million followers & “Top 20 Nutrition Expert to Follow on Twitter” by The Huffington Post, the duos influence earned them recognition at the White House. They are authors of The Nutrition Twins’ Veggie Cure, Fire Up Your Metabolism & The Secret To Skinny.

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