Superfoods Advisor

Ginger-Cinnamon Anti-Inflammatory Golden Milk

with fresh ginger, Ceylon cinnamon, and clove

By Superfoods Advisor Editors·July 4, 2026

Ginger-Cinnamon Anti-Inflammatory Golden Milk — finished dish
Prep
6 min
Total
15 min
Difficulty
medium
Calories
225 kcal

Allergens Milk

Ingredients

From your pantry

  • ⅛ tspGround clove
  • 1 tspRaw honey, added off heat

Utensils Microplane · Small saucepan · Fine sieve

Instructions

  1. a dry pan toasting seeds — watercolour illustration

    Warm the coconut oil in a small pan, then add the turmeric, cinnamon, clove, and pepper. Bloom for 20 seconds.

  2. a knife and chopping board — watercolour illustration

    Grate the fresh ginger and stir it into the spiced oil for 15 seconds, until fragrant.

  3. liquid poured from a jug — watercolour illustration

    Pour in the milk.

  4. a pan on low heat — watercolour illustration

    Simmer gently for 6 to 7 minutes, keeping it below a boil throughout.

  5. liquid poured from a jug — watercolour illustration

    Strain through a fine sieve to remove the ginger fiber.

  6. a spoon stirring a bowl — watercolour illustration

    Off the heat, stir in the honey and a squeeze of lemon.

  7. a filled bowl with a spoon — watercolour illustration

    Serve warm, while the spice aromatics are still forward.

Shopping list

The keeps-in-the-cupboard half of this recipe, and the tools it calls for, in one place. Fresh items are not listed; buy those locally. We earn a commission on purchases made through these links at no cost to you, and it does not affect what gets recommended; see our affiliate disclosure.

Tools

Related comparisons: The Best Turmeric Curcumin Supplements for Joint Comfort (2026)

Why it works

A 2023 meta-analysis by Dehzad and colleagues (Cytokine) pooled 66 RCTs on curcumin or turmeric supplementation and inflammatory markers, finding significant reductions in CRP, TNF-alpha, and IL-6, though not IL-1 beta (PubMed:36804260).

A cup of golden milk supplies far less curcumin than those trial doses, and no trial has tested curcumin, ginger and cinnamon together, so any combined effect is untested. Ceylon is preferred because cassia cinnamon can carry enough coumarin that regular large servings may exceed the tolerable daily intake (BfR FAQ); Ceylon contains only traces.

Macro detail: of the 19 g sugar, roughly 6 g is added as honey and the rest is milk lactose.

This recipe is part of Golden Milk (Turmeric Latte): 6 Recipes and the Curcumin Bioavailability Science, which covers the underlying nutrition science and the shared base method.

Other recipes from this post