Chai Golden Milk

As demonstrated in the “Spiced” episode of Live It – November 2018

Watch the episode here.

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  •  1 cup milk, any kind
  • 1 tsp honey or other sweetener (optional)
  • ¼ tsp coconut oil, olive oil or avocado oil
  • Freshly ground black pepper
  • ½–1 tsp spice blend*:
    • 1 Tbsp ground turmeric
    • 1 Tbsp ground ginger
    • 1 Tbsp cinnamon
    • 1 Tbsp cardamom


*Store in a glass jar in a dark, cool, dry place. This spice blend is also excellent added to pumpkin/squash soup and applesauce!


Gently warm milk in a saucepan or microwave. Milk should be hot, but not boiling. Whisk in honey, oil, and ½–1 tsp spice blend.  Top with freshly ground black pepper. Drink immediately and enjoy! It is normal for some of the spices to settle to the bottom.  



Oil (fat) and black pepper are included in this recipe because both help increase the absorption of curcumin, the active constituent in turmeric. Feel free to omit the oil if you are using a milk that contains fat, such as 2% or whole milk.  

To decrease calories and carbohydrate, try using unsweetened almond milk and use a non-nutritive sweetener, such as stevia or monk fruit extract. The sweetener may also be decreased or omitted altogether.

Nutrition Facts

Amount per serving
1 serving per recipe

Calories  120.5

Total Fat  1.5 g

    Saturated Fat  1.1 g

    Polyunsaturated Fat  0.0 g

    Monounsaturated Fat  0.2 g

Cholesterol  5.0 mg

Sodium  103.9 mg

Potassium  414.0 mg

Total Carbohydrate  19.4 g

Dietary Fiber  0.6 g

Sugars  18.3 g

Protein  8.5 g

Live It is a cooking demonstration presented by the Nutrition Food Services and Wellness Departments at Community Hospitals and Wellness Centers (CHWC). Episodes are hosted by registered dietitian and certified diabetes educator Andrea Miller, and each features a different special guest sous chef. The goal of Live It is to showcase nutrient-dense foods and teach viewers doable ways to use them in order to promote wellness in our community. Held once a month at Bryan Hospital, the show is recorded by Bryan Municipal Utilities in front of a live all-staff audience. For more recipes and to watch past episodes of Live It, visit