“Magic” Turmeric Golden Milk for Kids and Toddlers

Turmeric Milk or “Magic Milk” as it is known around our home is a centuries-old anti-inflammatory beverage that can be enjoyed by adults and children alike. Not only is this drink packed full of gut-healing, and anti-inflammatory properties, but it also has the most delicious spiced flavor that pairs perfectly with cinnamon and maple syrup. This kids golden milk recipe is mild, creamy, and absolutely delicious!

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What is Golden Milk?

Golden milk, also known as “haldi doodh” or “turmeric tea,” has been a staple in Indian culture for centuries. It is known for its numerous health benefits, especially its immune-boosting and anti-inflammatory properties. 

This ancient healing remedy has made its way into the Western world and is beginning to grow in popularity. Where it once was popular with yoga and crunchy granola types, it’s now sold in grocery stores as a health drink! (Though, the quality of the store-bought golden milk is lacking AND usually chock full of refined sugar!)

Disclaimer: I am not of Indian heritage nor do I claim to be an Indian cuisine cooking expert, but I do enjoy introducing my kids to food and beverages of various cultures! Please enjoy this recipe while being aware my methods may not be traditional preparation.

​Golden milk gets its name and color from a mysterious and potent spice called: Turmeric.

Those of us who appreciate Indian and Asian cuisines have probably incorporated turmeric into many of our dishes, but for those who aren’t familiar:

Turmeric is a bright orange spice with an aromatic flavor. The active ingredient in turmeric is a polyphenol called curcumin. This polyphenol has some amazing health benefits!

Health Benefits of Turmeric:

Antioxidant:

Turmeric acts as a potent antioxidant, helping to free the body of free radicals.  Free radicals are unstable molecules with unpaired electrons that can cause cellular damage in the body, potentially leading to various health issues. Research has found that turmeric works to increase the level of antioxidants in the blood! Amazing. (Source).

Anti-Inflammatory: 

​Inflammation is the buzzword nowadays and many don’t know what it means. As a nurse who once worked extensively with transplant patients, I’m well-versed in the study of inflammation and the damage it can cause to the body’s various systems. Turmeric and its active ingredient curcumin have been shown to suppress and prevent inflammation throughout the body when taken in small amounts and combined with fat soluble foods!

Chronic Disease Prevention/Treatment:

Turmeric has been found to have positive outcomes in the treatment of various chronic conditions such as arthritis and joint pain, metabolic syndrome, anxiety, and high cholesterol.

Its mechanism of action is to decrease inflammation and help the body absorb nutrients from a healthy diet. 

Disclaimer: This post is not medical advice. Talk to your DR before taking turmeric as a form of chronic disease prevention or treatment. It is not advised to take turmeric as a supplement.

How To Better Absorb Turmeric

​Curcumin has a host of health benefits but the issue with it (and perhaps the reason it has not been studied more broadly) is that the body has a hard time absorbing curcumin.

This is often because it is not eaten in the most beneficial of ways.

Ancient Indian cultures often cooked with coconut milk and a lot of aromatic spices like black pepper. Studies have found that the body when black pepper is eaten in a complex with curcumin, it increases bioavailability by 2000%! In addition, turmeric is fat soluble and better absorbed when taken with a healthy fat like coconut oil or coconut milk.

It always amazes me that our ancestors knew how to eat foods for the best + most beneficial absorption without extensive scientific studies and biopsy. This is why Ancestral Eating is such a huge passion of mine!

Kids Friendly Golden Milk Recipe

It’s cold outside right now and the littles only make it an hour or so without needing a cozy treat to warm them up. In our quest to finally complete 1,000 hours outdoors this year, I found myself mixing up thermoses of hot chocolate more often than I preferred.

Not that there is anything wrong with hot chocolate! 

But I try to make sure the snacks I give my kids are as low sugar as possible and if they have added anti-inflammatory properties, that’s a win in my book!

One day when we were short on cocoa, I thought I’d trial this kids friendly golden milk recipe and it was a HIT!

Now this is all about branding.

Instead of offering them golden turmeric milk, I called this “magic milk”. Their eyes got huge so I knew I was on to something. I explained that this was the same type of milk that Harry Potter drank at Hogwarts and that it gave him some of his magical powers. Now, it’s my kids favorite! Popping a few marshmallows on top with just a dash of cinnamon was all it took to convince them all of it’s powers!

Of note, this recipe is made with maple syrup versus honey. In addition, this could be made with full coconut milk if you prefer to avoid cow’s milk before age 1. Turmeric is safe for toddlers and kids and has the same great anti-inflammatory and immune system benefits!

Want More Kid-Friendly Recipes?

If you love this kids golden milk recipe, check out more of my ancestral eating recipes for kids!

Supplies

• Small saucepan
• Whisk
• Spoon
• Mugs

Ingredients

• Milk of choice: You can use any type of milk for this (raw milk, coconut milk, organic whole milk, cashew milk, oat milk, unsweetened almond milk, or soy milk) I prefer to use half raw cow’s milk and half full-fat coconut milk. The full-fat coconut milk helps the turmeric be better absorbed. If you don’t have any coconut milk, be sure to add a teaspoon of coconut oil to your pot. This adds a healthy fat which increases the absorption of turmeric!
• Ground turmeric powder or fresh turmeric root: The magical key ingredient that gives golden milk its color, flavor, and anti-inflammatory powers. I use THIS organic turmeric powder.
• Maple syrup: Complements the cinnamon and turmeric flavor incredibly and adds just the perfect hint of sweetness
• Cinnamon: Add a little cinnamon powder dusting on top and mix some right into the beverage for added flavor!
• Black pepper: The key to curcumin absorption! I prefer to use freshly ground black pepper for better potency. Even a small amount of black pepper will do the trick. I usually add 1/8 of a teaspoon.
• Pinch of ginger (fresh or dried): For added flavor, you can add a little ginger!
• Vanilla: Really complements the turmeric flavor and adds another level.
• Marshmallows or whipped cream: Optional, but sells it for the kiddos!

The Best Golden Milk Recipe

In a small saucepan, heat the milk of your choice over low heat. I prefer to use half raw cow’s milk and half full-fat coconut milk. The coconut milk contains fat that helps turmeric be absorbed. However, if you don’t have coconut milk, add 1 teaspoon of coconut oil!

Add the turmeric powder, coconut oil (if using), maple syrup, vanilla extract, cinnamon, ginger, and black pepper powder.

Whisk the ingredients together until well combined. 

Infuse warm spices by continuing to heat the mixture over low heat for about 5-10 minutes, allowing the warm spices to infuse into the milk. Be cautious not to bring the mixture to a boil; we want a warm, comforting drink.

Adjust Sweetness. This golden milk is just slightly sweet but my kids love it AS IS. Taste the golden milk and adjust the sweetness by adding more maple syrup if needed.

Pour the golden milk into a cup and serve it warm. Top with marshmallows or whipped cream and a dash of cinnamon if desired.

How To Make Iced Golden Milk:

For a refreshing twist, you can easily transform the golden milk into a chilled beverage, perfect for summer!

1. Prepare the Golden Milk:
   • Prepare Golden milk according to the directions.
2. Cool and Refrigerate:
   • Allow the golden milk mixture to cool to room temperature.
   • Once cooled, transfer it to a glass container and refrigerate for at least 2 hours or until thoroughly chilled.
3. Serve Over Ice:
   • Fill a glass with ice cubes.
   • Pour the chilled golden milk over the ice.
4. Garnish (Optional):
   • Garnish with a sprinkle of cinnamon and whipped cream if desired.

Enjoy Golden Milk and Share With a Friend!

Just to recap, this flavorful beverage is so full of healthy benefits, and a wonderful, kid-friendly alternative to hot chocolate!

• Immune System Boost: Turmeric is known for its immune-boosting properties, making this golden milk recipe an excellent choice for kids and toddlers.
• Anti-Inflammatory Properties: The combination of turmeric and black pepper provides powerful anti-inflammatory benefits, promoting overall well-being.
• Rich in Healthy Fats: Coconut milk adds healthy fats to the drink, contributing to brain function and supporting the absorption of turmeric.

Golden milk is not only a delicious and comforting beverage but also a fantastic way to introduce the health benefits of turmeric to kids and toddlers. This simple recipe, influenced by Indian culture, allows for a more mild taste that is sure to appeal to young taste buds. Make golden milk a part of your family’s routine, offering a delightful and nutritious treat to enjoy together!

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