Last updated on April 27th, 2021

Turmeric has some pretty amazing health benefits, one being that it is anti-inflammatory, which is perfect for us OCR athletes who are always beating up our bodies.

Turmeric is also a staple for avoiding illness and keeping your immune system strong this time of year.

For the past few months, I have been using turmeric a lot in my cooking but I absolutely LOVE golden milk lattes, and they’re actually super easy to make.

This morning I whipped together a large batch of turmeric paste, in 10 minutes, which can be stored in the fridge for a few weeks to be used when needed.


½ cup turmeric powder

1 ½ cup water

1 ½ tsp ground black pepper

5 Tbsp. coconut oil


  1. In a small saucepan over medium-high heat, whisk together the turmeric, water and black pepper.
  2. When the mixture starts to bubble slightly, turn the heat down to low. Let cook on low for an additional 8 minutes until a golden paste has been formed. You will need to keep stirring the mixture so it doesn’t burn on the bottom of the pan.
  3. Remove from heat and let cool for 5 minutes. Mix in coconut oil until well combined.
  4. Store in glass mason jars in the fridge for a few weeks.

With the paste, you can easily make a golden milk latte in a few minutes whenever you’re in the mood for a deliciously warm and fragrant anti-inflammatory beverage. The benefits don’t just stop there though! Turmeric is well-known for its support of digestive, immune and liver function.

For my latte, I put about 1 tablespoon of the paste in my blender cup with 1 cup of frothed coconut milk. I added a bit of maple syrup to sweeten it up and I also added a scoop of collagen powder, which supports rapid tissue repair, bone renewal and more. The collagen powder also froths really nicely when blended, really turning this into a latte. You could also add cinnamon, nutmeg or ginger to your golden milk latte if you want to like those flavours or want to experiment!

A Golden milk latte is the perfect nighttime snack as it aids in relaxation and helps support your body while you sleep. Additionally, collagen taken at bedtime can stimulate growth hormone release and provides nutrients to repair tissues while you sleep.

All I can think about is how relaxing and restorative it would be to enjoy a golden milk latte in a hot Epsom salt and essential oil bath before bedtime.

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  • Melissa Boufounos is a Certified Holistic Nutritionist who specializes in sports nutrition. She helps competitive athletes simplify their fuelling plans with flexible eating strategies so they can maximize their performance potential without counting calories, tracking macros or giving up their favourite foods.

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