DIY Collagen Golden Milk Mix, I think you are going to love this healing drink as much as me!  I’m sharing the instructions on how to make this slightly sweet, slightly spicy warm elixir into a powdered mix so that you can prepare at any hour, anywhere. 

Turmeric  is primary ingredient in Golden Milk — as you’ve probably noticed the spice has been trending among fit foodies in the last few years. Turmeric root  (actually a rhizome related to ginger) has been used since ancient times for medicinal purposes. I’ll keep it brief here, because I’ve written lots of other posts with turmeric recipes and soap-boxing soliloquies of the benefits of turmeric, but this earthy, lightly sweet rhizome  has been linked to reductions in inflammation, the regulation of blood sugar, and lessened incidence for certain types of cancers.  Read on to get the recipe and how-to:

DIY Collagen Golden Milk Mix is my busy athlete version of Golden Milk, a popular beverage throughout Asia for centuries. Basically, milk with turmeric , this usually-served-warm beverage is also aptly referred to as “liquid gold.” That’s because it is just that precious for your health for the previously mentioned reasons.

The biggest benefit of turmeric for me are the anti-inflammatory properties brought on by the chemical compound curcumin found naturally in the root (which also provides an alternative pain relief option to OTC drugs). 

Turmeric — whole, juiced and ground spiceAs an older athlete, it takes me a little longer to bounce back from my workouts, even being mindful of diet and rest. Taking turmeric (in this case, through golden milk) eases my inflammation and helps manage tendonitis, joint and muscle pain, and arthritis aches. It doesn’t CURE these problems of life, but it does help lessen the impact and downtime, in my experience.

Also, another huge helper on my workout recovery team is Collagen Hydrolysate from Great Lakes Gelatin. You can check out my post on Everything You Wanted To Know About Collagen Hydrolysate and More for a comprehensive tutorial on this nutrient we need, especially us not getting any younger (and, really, who is?)!

My 30-second elevator pitch on Collagen Hydrolysate is to let you know it’s a convenient, powdered supplement that can be taken to replace the natural collagen our body stops producing as efficiently in our mid twenties. Collagen is the figurative glue that holds the body together, keeping skin, hair and nails lush and vibrant; supporting blood vessels, organs and bones; and optimizing the health of joints and ligaments.  It even helps us mend more quickly after an injury – whether a just a bruise or broken bone. It can help with digestive issues and some say it makes hair, skin and nails lush. I don’t know about you, but sign me up for all of these!

Other ingredients in this recipe include ground black pepper (which helps the body better absorb turmeric) and ginger root powder for added boom-bam-whoo-hoo! Also, I have sweetened with a little bit of cup-for-cup equivalent stevia blend. You can also use honey crystals if you don’t mind the extra carbs (and honestly, sometimes ya need them). However, the recipe as written has just 72 calories, 17g carbohydrate, 8g protein, and almost no fat.

So this making of the mix process couldn’t be any easier. Toss together all the dry ingredients and store in an air-tight container. I use a mason jar at home, and also keep some in a zip-top plastic bag in my purse and gym bag so I can whip up a cup on whatever adventure I may be on.

Powdered milk is used in this recipe, so that when it reconstitutes, it doesn’t have a watery consistency, If you are making at home, you can just add water as directed . . . or do the milk of your choice to make EXTRA CREAMY.

Note: Most powdered milks DO contain lactose, so if this is an issue for you, there are a several options. First, look for a lactose-free powdered milk (they exist); second, substitute soy milk powder, coconut milk powder, rice milk powder (they are harder to find, but available); and, third, skip adding any milk powder at all to the recipe and make at home with the liquid milk alternative of your choice. Personally, I’ve used and liked the flavor of the coconut milk powder, plus it’s so rich and creamy – and it works with a Paleo or keto diet.

Are you a golden milk fan? A collagen fan? A fitness fan with aches and pains? A fan of feeling great and having a body that can move and groove without discomfort? Let’s chat in the comments — XOXO, Jennifer 

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DIY Collagen Golden Milk Mix

Prepare your own dry mix version of this popular turmeric drink and enjoy anywhere, everywhere. Can even mix up with additional milk (rather than water) for extra creaminess. Paleo and keto options too.

Servings: 8 servings

Ingredients

• 1 cup dry non-fat milk powder may use cow, coconut, soy powder – see blog
• ½ cup Collagen Hydrolysate from Great Lakes Gelatin
• 1/3 cup Stevia blend (cup for cup equivalent) Can also use honey crystals, but adds more carbs
• 3 tablespoons ground turmeric
• 1 ½ tablespoon ground cinnamon
• 1 ½ tablespoon ground ginger
• ½ teaspoon sea salt
• ½ teaspoon ground black pepper

Instructions

1. Add all ingredients to large zip-top bag or air tight container. Shake gently to combine all ingredients. 

2. When ready to serve, stir approximately 1/4 cup mix into 8 to 12 ounces of hot water.

Recipe Notes