Spotlight on Turmeric + My Golden Milk and Coffee Creamer

Good afternoon everyone, well I thought I would kick off today with one of my Spotlight Features. You might remember some of my previous Spotlight Features, such as the one on Coconut Oil or the one on Nutritional Yeast, but today I’m going to be talking about all things Turmeric.

There are a few reasons why turmeric front of mind right now. For starters the weather is slowly starting to cool down and so I’m back to craving warming mugs of deliciousness throughout the day, like these Turmeric Latte’s (since let’s be honest all our adrenals could do with a little break) and secondly, because I’ve been working on this month’s Wellness Talk which is all about Winter Wellness.

If you don’t know, turmeric is actually really amazing for gut health, since it’s both super healing and nourishing and also because it’s such a fantastic anti-inflammatory agent. This has all made me step up my turmeric game and find new ways to get this superfood into my diet, such as the creamy golden milk, which I share below.

First thing, first…. What is turmeric and how does it come?

Turmeric is a spice that’s been used for centuries to fight off disease, heal the body and of course bring a delicious and vibrant flavour and colour to your food. It’s known as one of most frequently used medicinal herbs to help ward off sickness and it also offers the body a huge does of antioxidants.

You can buy turmeric as either a fresh and complete root herb (which normally comes in a pack containing a few), and is what I use for my recipes, or you can purchase it as a ground down spice, that is easier to use and most likely will prevent the yellow stains that are now present on my kitchen counter and in my kitchen draws (haha).

Why is turmeric so good for you? 

There are so many reasons as to why turmeric is so good for you (which I’ve listed below), but firstly, just so you’re aware, the health benefits of turmeric come from it’s pigment curcumin. This is what makes it so incredibly good for you and so vibrantly yellow.

  1. It’s a fantastic anti-inflammatory agent: Curcumin, the pigment that I mentioned above, is known for its ability to control inflammation. It’s even been shown to be more affect in reducing inflammation in the body than taking aspirin or ibuprofen. It has been titled one of the most effective anti-inflammatory compounds in the world!!!! As you probably know inflammation is one of the leading causes of sickness and sometimes death in the Western world, so if we can reduce the amount of inflammation in our body by taking a daily does of turmeric, how amazing would that be for our health.
  2. It gives our body a huge dose of antioxidants: This is super important for our health, as antioxidants help to fight off free radicals which damage our DNA, so the more antioxidants we can get in our diet, the better.
  3. Turmeric has been used effectively in replace of antiinflammatory drugs, anti-depressants, pain killers, cholesterol lowering drugs and even steroids. How amazing is that!!!
  4. It’s fantastic at lowering blood sugar levels and even reversing insulin resistance in diabetics!! So if you have type 2 diabetes or struggle with your blood sugar levels, you definitely need to start adding these superfoods into your daily diet…like right now!!!
  5. Turmeric is even known to help manage any inflammatory digestive issues such as IBS, Crohn’s Disease and ulcerative colitis. By taking turmeric daily you will help to build up your gut wall and even support the growth of more good bacteria.


How much turmeric do you need each day?

This is the really great part, you only need a really small amount of turmeric each day in order to experience the health benefits. But what is a small amount? Well as little as ½ a tsp day can have an affect. How amazing is that!! And no, before you think you need to go out and buy the most expensive turmeric powder, you will still get all the same health benefits from the simple supermarket version as from an organic and prettily packaged brand (even if one does look more appealing in your pantry). 

My favourite ways to sneak Turmeric into my diet….

  • Turmeric Latte: Just whip up the turmeric mix below and add a few tsp to a mug with a splash of water. Heat almond milk on the stove – blend quickly and then pour into your mug. The perfect turmeric latte for the busy body.
  • Chia Pudding: add ½ tsp of ground turmeric to your chia seeds and almond milk and mix well. Top with berries, bee pollen and coconut yogurt.
  • Morning Cup of Tea: slice some fresh turmeric into a mug with some ginger and a slice of lemon. Top with warm water and drink first thing in the morning or throughout the whole day.
  • Green Smoothie: Add a knob of fresh turmeric (peeled first) to your green smoothie for an antioxidant boost like no other
  • Vegetable Curry: I love adding a few tsp of turmeric powder to my curries, both for the vibrant colour as well as the most amazing taste. Why not try this recipe here?
  • Golden Coffee: If you love coffee then you love my golden coffee creamer below, which will take your morning cup of coffee to the next level.

Tip’s to Super Boost your Turmeric

Now there’s a little trick when it comes to getting absolutely everything you can out of your daily turmeric intake and that’s simply adding a pinch of black pepper. Yes, you heard me correctly by adding a pinch of black pepper to your turmeric tea or golden milk, you increase the absorption of the turmeric into your blood stream by 300%!!! Is that not the most amazing thing ever!! So please next time your adding turmeric to your curry or green smoothie, take a few more seconds to just sprinkle a little black pepper and let it work its magic.

My Golden Milk + Coffee Creamer

Golden Milk

Serves 1-2


  • 2 cup of fresh almond, coconut or cashew milk
  • 1-2 tsp of turmeric
  • 1-2 tsp of cinnamon
  • knob of fresh ginger
  • a few ground peppercorns
  • 1 tsp of coconut oil
  • 1-2 tsp of sweetener of choice (I like maple, honey or 1 medjool date)


Blend everything together until smooth and creamy. Either pour into a glass and drink cold or else pour into a saucepan and heat on low for a few minutes until warm. You can then transfer it back to your blender to make it extra frothy but that’s completely optional.

Golden Coffee Creamer

Serves 1-2


  • 3 tbsp of ground coffee
  • 1 cup of water
  • 1/2 cup of golden milk (recipe above)
  • 1/2 tsp of coconut oil


Make a pot of coffee by add the 3 tbsp of ground coffee into a plunger and then adding the water and coconut oil. Let it sit for 3 minutes before plunging the coffee and pouring into two mugs. Top with the golden milk which can either be served cold or gently warmed on the stove.

So there you have it, my latest spotlight feature all about the amazing super spice turmeric!! I really can’t encourage you enough to start adding this incredible spice to your daily diet and I hope that the simple recipes I’ve given you above will help you to get creative in the kitchen and try something new.

Talk soon and happy golden milk drinking, lovelies.

RB x