Step 1: In a small saucepan, combine water, turmeric, ginger, and black pepper.
Step 2: Bring to a gentle simmer over medium heat. Do not boil (high heat can destroy beneficial compounds).
Step 3: Simmer for 5-10 minutes, stirring occasionally.
Step 4: Remove from heat. Stir in coconut oil (or ghee) and honey (if using).
Step 5: Strain through a fine-mesh sieve (if using fresh ginger and turmeric).Herbs & Spices
Step 6: Add lemon juice (if using). Stir well.
Step 7: Drink warm.
Golden Milk Version (Creamier, More Delicious)
If you don’t love the earthy taste of turmeric, try golden milk.
Ingredients:
1 cup unsweetened almond milk, coconut milk, or oat milk
1 teaspoon ground turmeric
½ teaspoon ground ginger
¼ teaspoon black pepper
1 teaspoon coconut oil
1 teaspoon honey or maple syrupAlcoholic Beverages
¼ teaspoon cinnamon (optional, adds sweetness and anti-inflammatory benefits)Dairy & Eggs
Pinch of nutmeg (optional)
Step-by-Step:
Step 1: Combine all ingredients in a small saucepan.
Step 2: Warm over medium heat, whisking frequently, until hot but not boiling.
Step 3: Pour into a mug. Drink warm.
The “Shot” Version (Fast, Potent)
For mornings when you need a quick anti-inflammatory boost.
Ingredients:
½ teaspoon ground turmeric
½ teaspoon ground ginger
Pinch of black pepperFlora & Fauna
1 tablespoon lemon juice
1 tablespoon water
1 teaspoon honey
Instructions:
Mix all ingredients in a small glass. Stir or shake well. Drink quickly. Follow with a glass of water.
How to Make a Large Batch (For Meal Prep)
Make a week’s worth and store it in the refrigerator.
Ingredients:
4 cups water
4 teaspoons ground turmericJuice
4 teaspoons ground ginger
1 teaspoon black pepper
4 tablespoons coconut oil
4 tablespoons honey (optional)
Instructions: