Today started out really grey and gloomy – a perfect kind of day to drink a cup golden milk. While there is a ton of recipes out there for golden milk, I still wanted to share my recipe for how I make my Low Histamine Golden Milk, with you guys.
It is really quite simple. Peel and grate some fresh turmeric and fresh ginger. Add it to a pan together with a cinnamon stick, rice & coconut milk and a little coconut oil. Heat it over low heat, for 5-10 minutes and make sure it doesn’t boil. When it has a deep yellow color, strain it into your favorite cup and enjoy.
I like to use rice & coconut milk (from Royal Green), because it has a natural sweetness. You can of course use any kind of milk you prefer, and you can always add a little honey or syrup if you want.
Black pepper is often added to golden milk, as it increases the uptake of turmeric. However black pepper can be an issue for some people with histamine intolerance. So instead of black pepper I mostly add some coconut oil, since fat also helps increase the uptake of turmeric. I’m curious how you normally make your golden milk?
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Golden milk with fresh turmeric, ginger, cinnamon, and coconut oil – Perfect for any kind of day 😀
Ingredients
- 1 tsp fresh turmeric
- 1 tsp fresh ginger
- 1/2 a cinnamon stick (optional)
- 1/2 tsp coconut oil
- 500 ml rice & coconut milk (ca. 2 cups)
Instructions
- Peel and grate the fresh turmeric and fresh ginger.
- Add it to a pan together with a cinnamon stick, rice & coconut milk and a little coconut oil.
- Heat it over low heat, for 5-10 minutes and make sure it doesn’t boil.
- When it has a deep yellow color, strain it into your favorite cup and enjoy.
Save this recipe for Low Histamine Golden Milk for later – Pin It 😉
I bought ground turmeric from a co-op and I add a Tblspn to 2 C water, start heating to get to a simmer. I added pepper & cinnamon, but will now replace pepper with coconut oil, since pepper is high histamine. I’m glad to know I can have cinnamon! It is a favorite!!! then I add couple packets of this instant ginger honey crystals tea from Prince of Peace. I simmer it for 7 min and then add almond milk to cream it up! (but will change that too, to coconut milk since I’m learning almonds are high histamine?)
Hi Lori,
I think I just answered your comment of facebook too, but I’ll answer here too 🙂
Cinnamon is high in benzoates, which for some people can trigger a release of histamine. If you react to cinnamon, simply leave it out of the recipe, the golden milk is delicious without the cinnamon as well. But if you feel ready to reintroduce it, definitely give it a go 😀
as for the almond milk, if you don’t react to it (or almonds), you don’t have to eliminated it. But if you don’t make your own almond milk, it is definitely important to find an almond milk without any nasty added ingredients, like various e nummers, gums etc.
Thank you for sharing how you make your golden milk 😀 <3
Tania
Thank you so much for putting these recipes up and all the advice! I have celiac disease, but I still feel awful and have allergic symptoms even without eating gluten. My doctor now recommended a low histamine diet to see if I have histamine intolerance. I was super lost until I found all of your stuff! A lot of the information was a little contradictory. Just wanted to say thank you, even your comments about cinnamon and stuff is really helpful!
★★★★★
Hi Amy,
Thank you for leaving a comment. I hope you have found some relief in regards to your symptoms.
Tania
I was under the impression that cinnamon was high histamine?
Hi Sheena,
Actually cinnamon has a high level of benzoates, which in some people with HIT triggers a release of histamine in the body. However not all people with HIT have this reaction to cinnamon. I recommend leaving out in the elimination phase, and then bringing it back to see if you react to it or not. Also please note it is optional in this recipe.
Tania
Could I use ground turmeric? Hard to find the actual root where I am.
Hi Magaret,
Yes you can use ground turmeric as well. I also do that sometimes if I run out of the fresh turmeric root. As for the amount, you just have to try and see what fits your taste buds 🙂
Tania
Is it OK to use normal cow’s milk? Or is that high in histamine?
Hi Izzy,
Sure thing, go right ahead 🙂 Where I can, I use plant based milk or goat milk because I’m some what sensitive to cow’s milk and tolerate alternatives like goat milk and some plant based milks better. If you have no issues with cow’s milk, just enjoy 🙂 According to the SIGHI list milk (cow and goat) s low in histamine. You will however see it left out a lot of places (including on my site) because a lot of people with histamine intolerance have other food intolerances/sensitivities/allergies as well, of which dairy is often an issue.
I hope this clarifies it for you,
Tania 🙂
Where can I get that particular rice coconut drink? Only comes up on European websites
Hi Colleen,
It is a dutch owned brand, and I think you are right about it only being sold in europe. I hope you’ll be able to find a suitable replacement.
Tania