Anti-Inflammatory Dairy Free Golden Milk Recipe For Pain And Inflammation

Golden milk has a rich history rooted in ancient Ayurvedic practices. It’s celebrated for its ability to calm the body and soothe inflammation. This golden tea is traditionally served warm but has evolved into a versatile elixir that offers benefits whether you enjoy it hot or cold. 

With its base of turmeric and healthy fats from hemp seeds and coconut butter, golden milk is a perfect for those of us seeking relief from inflammation, and it even gives a boost to hormonal balance. Who doesn’t want to be able to soothe pain and inflammation through foods instead of using potentially harmful pain meds?

You can sip your golden milk tea warm to unwind after a long day or mix it cold as a refreshing post-workout drink. This naturally sweetened version of turmeric golden milk supports your body with anti-inflammatory compounds, omega-3s, and blood-sugar-balancing ingredients, all while offering a satisfying, creamy experience.

What Is This Vegan Golden Milk Made Of?

Golden milk’s long history in traditional medicine has often been used to ease pain, reduce inflammation, and support digestion. We’re sticking to that tradition but swapping out the inflammatory and insulin spiking dairy milk for a rich, creamy base made from hemp seeds and coconut butter, so we can drink golden milk that is completely nourishing. 

Turmeric is well-known for its anti-inflammatory properties and has been used for centuries to support joint health and pain relief, so it is the center of this recipe. Blending it in creates a turmeric milk tea.

We’re also sweetening our golden milk naturally with vanilla stevia or monk fruit extract, so there’s no spiking blood sugar. If blood sugar isn’t a concern for you, feel free to toss in a date for extra sweetness for your turmeric latte!

How Do You Make Golden Milk?

This golden milk recipe couldn’t be easier. Start by making your own dairy free milk by blending hemp seeds, coconut butter, and water until you have a rich, creamy base. The hemp seeds add that smooth, nutty flavor while boosting omega-3 intake. 

Once blended, add in a small piece of fresh turmeric (or dried ground turmeric powder if that’s what you have on hand), and give it another spin in the blender. The turmeric will give the drink its signature golden hue while delivering its well-known soothing benefits. Vanilla stevia rounds it out with a subtle sweetness. Blend again, and voilà – your golden milk is ready! It’s like a warm hug in a cup.

How Do You Customize This Recipe?

This golden milk latte can be a canvas for your creativity. 

If you don't have coconut butter, use coconut milk and blend it with the hemp seeds. Just leave out the water. Maybe you don't like coconut milk, so use unsweetened almond milk or another plant based milk and leave out the water to create your vegan golden milk.

You could add a pinch of ground cinnamon for extra warmth or even some freshly grated ginger root or a little ground ginger and/or cardamom for added digestive support. Maybe add a cinnamon stick as a garnish.

If you want more healthy fats, throw in a spoonful of chia seeds or flax seeds, both of which contribute to balancing blood sugar and providing additional omega-3s. 

Feeling a little indulgent? A dusting of cacao powder can make this into a chocolatey treat while still keeping it healthy. Or, maybe add a splash of vanilla extract.

And for an extra anti-inflammatory boost, sprinkle some freshly ground black pepper over your turmeric golden milk to increase curcumin absorption. Make it your own!

How Do These Ingredients Help With Blood Sugar Balancing, Heart Health, and Hormones?

These golden milk ingredients are packed with health benefits. Turmeric, the main ingredient of golden milk, is rich in curcumin and known for its ability to support joint health, aid digestion, and promote a healthy response to inflammation. The hemp seeds and creamy coconut provides healthy fats that support energy and brain function.

Hemp Seeds

Hemp seeds are nutrition-packed and known for their anti-inflammatory and microbiome-supporting properties. They are rich in omega-3 fatty acids where they aid in reducing inflammation, support the heart and brain, and help in hormone regulation.

Though hemp seeds provide short-chain omega-3s, their conversion to more bioavailable long-chain forms relies on B vitamins and enzymes which is enhanced by coconut. This combination increases the anti-inflammatory potential of hemp seeds by up to tenfold. 

Hemp seeds not only offer a well-balanced omega-6 to omega-3 ratio, they contain gamma-linolenic acid (GLA) which are linked to lowered inflammation and protection against intestinal permeability. 

Hemp seeds are complete proteins and even contain the unique proteins, edestin and albumin, which support tissue repair and overall metabolic function. 

Hemp seeds also contain micronutrients like vitamins E, D, and A which enhance their anti-inflammatory effects and the gut. It's polyphenols and terpenoids provide additional antimicrobial, antioxidant, and anti-inflammatory benefits, which support a healthier microbiome, reduce gut inflammation, and contribute to overall metabolic balance. 

Coconut Butter

Coconut butter is a valuable source of medium-chain triglycerides (MCTs), which are rapidly absorbed and converted into energy. This unique feature supports metabolism, making coconut butter beneficial in balancing blood sugar and providing consistent energy throughout the day. 

Unlike long-chain fatty acids, MCTs found in coconut are absorbed and metabolized more efficiently, with research indicating they can improve cognitive function and support a healthier lipid profile. This makes coconut-derived fats distinct from other saturated fats, as they are linked to metabolic and cardiovascular benefits.

Coconut butter is also rich in phenolic compounds which exhibit strong antioxidant properties. These compounds protect against oxidative stress, reducing damage to lipids, proteins, and DNA. Compared to cow's milk, coconut milk shows superior antioxidant activity and helping to combat oxidative damage that can negatively impact both the microbiome and overall metabolic health.

Turmeric

Turmeric is recognized for its anti-inflammatory and antioxidant properties due to its active compound, curcumin. Curcumin has been extensively studied for its ability to regulate blood sugar, support hormone balance, and protect against oxidative stress. It is beneficial for long-term cognitive health and mood stability. 

In addition to supporting brain health, curcumin also interacts with the gut microbiome, helping to balance beneficial bacteria like Bifidobacteria and Lactobacilli while reducing the presence of harmful strains. This interaction helps promote a healthy gut environment needed for overall health and hormone regulation.

Turmeric is nutrient-dense, containing vitamins such as thiamine, riboflavin, niacin, and vitamin C with essential minerals like potassium and iron. It’s also a source of omega-3 fatty acids which help with its anti-inflammatory effects. 

Vanilla Stevia or Monk Fruit Extract

Vanilla stevia or monk fruit extract adds a natural sweetness to this recipe without causing blood sugar spikes. Both stevia and monk fruit are natural sweeteners, and they offer benefits beyond their sweetness. 
Monk fruit extract is known for its anti-inflammatory, antioxidant, anti-cancer, and antidiabetic properties, and has been shown to reduce insulin resistance. It is a high-intensity, low-calorie sweetener. Stevia is rich in antioxidants, amino acids, and dietary fiber which can contribute to better blood glucose control adding antioxidants and containing anti-inflammatory properties. Just be sure to buy stevia or monk fruit in their minimally processed forms with little to no additives.

Adding this golden milk to your routine can help you manage inflammation, support hormonal balance, and keep your blood sugar in balance while enjoying a delicious, comforting drink. 

Where Can You Find This and Other Nutritious and Delicious Recipes Like It?

Discover more recipes like this one in the Change Your Diet, Ease Your Pain episode by Dr. Ritamarie Loscalzo from the Healing Kitchen Recordings in Body Freedom Nutrition Lab.

If you’re looking for more recipes that not only taste amazing but also support your health, you’re in the right place. Check out our Healing Kitchen collection, where you’ll find meals designed to nourish your body, balance your hormones, and keep your energy levels steady all day long. Whether you’re focused on blood sugar management, heart health, or just want to feel your best, there’s something here for everyone.  If you’re looking to dive deeper into self-care, explore a wealth of resources and recipes, join our Body Freedom Nutrition Lab.