Turmeric Milk or Golden Milk is an Ayurvedic Indian drink that comes together in just 5 minutes using 4 ingredients. It has incredible anti-inflammatory properties and is great for boosting immunity. Here is how to make it.
About This Recipe
Turmeric Milk (aka golden milk or haldi doodh) is a popular Ayurvedic beverage that is very popular in Indian households. Due to its anti-inflammatory properties and other health benefits, it is gaining popularity in western world as well.
Golden Turmeric Milk is a mix of ground turmeric and milk. A pinch of ground black pepper and little honey is added to it for warmth and sweetness.
You can also use fresh turmeric instead of turmeric powder for a more prominent taste and benefits.
This healing drink is spicy, bold, and has earthy flavors. It is great to treat cold, flu, or fever.
Enjoy a warm glass of this soothing haldi doodh before you go to sleep, it will help you unwind after a long day.
Milk – I like to use whole (full-fat) milk to make this drink. It makes it creamy and rich. But you can always opt for skim, low fat, or plant-based milk. Almond milk, oats milk, or cashew milk tastes great in this recipe.
Turmeric Powder – Make sure to use a good quality organic turmeric powder for the best effects. Use fresh turmeric during winters for better results. Just peel and grate the fresh turmeric while boiling the milk and strain it while serving.
Black Pepper Powder – Black pepper powder gives this drink a nice heat and warmth.
Honey – This is optional! But if you like to add some sweetness to your milk, add in the honey. You can also replace it with maple syrup, sugar, or powdered jaggery.
Adjust the amount of honey, sugar, or jaggery according to your taste.
You can also add a cinnamon stick, grated fresh ginger, and ground cardamom for extra flavor and nutrition.
Adding a little coconut oil to this drink makes the absorption of turmeric easier and faster.
You can also add a little crushed long pepper (pipli) to this milk.
Health Benefits of Golden Milk
Drinking warm turmeric milk on a regular basis has immense benefits and it must be a part of your regular diet. Listing a few benefits here
- Helps build immunity
- Fight Bacterial and viral infection
- Is anti-inflammatory
- Prevents the growth of cancer
- Cure arthritis
- Gives relief from aches and pains
- Rich in antioxidants
- Cures acne
- Helps in Weight Loss
- Cures sore throat, cough, and cold
- Excellent blood purifier
- Detoxify liver
- Helps in getting good sleep
- Prevents hair loss
Side Effects Of Golden Milk
If taken in excess, haldi doodh can cause
- Upset stomach
- Iron Deficiency
- Increased risk of bleeding
- May cause allergic reaction
How To Make Turmeric Milk
Heat 2 cups milk in a saucepan over medium-high heat and bring it to a boil.
Add 1 teaspoon organic turmeric powder and ¼ teaspoon ground black pepper and cook for 2-3 minutes.
Note – If you are using fresh turmeric, add ½ teaspoon peeled and grated turmeric instead of powder.
Strain the golden milk using a tea strainer.
Add 2 teaspoon honey and mix well.
Pour the hot milk into a cup from a little distance to get froth on top. Sprinkle a pinch of turmeric powder and serve immediately.
Frequently Asked Questions
Turmeric milk can be taken once daily without any side effects. In fact drinking it regularly will boost your immune system and make you stronger physically and mentally.
But make sure to not overdo it as it has side effects when taken in excess.
You can drink it any time of the day, but I like to serve it in the morning post breakfast! It is also advised to consume it right before you sleep, as it promotes a good night’s sleep.
You can consume 500 mili grams of turmeric per day. So basically, one to two glasses of haldi milk every day is good for your health.
To make haldi doodh for cough, add 3-4 crushed black peppercorns, 2-3 crushed cloves, 1-inch piece of cinnamon stick (crushed), 5-6 Indian holy basil leaves along with the regular recipe, and boil the milk for 10-15 minutes.
Strain and sip warm. You can also add some dry ginger powder to this concoction.
Fresh turmeric is available in winters and it is much better to consume it than powdered turmeric. Make sure to wear gloves while dealing with fresh turmeric as it leaves a yellow stain on the hands which takes days to go.
To make golden milk using fresh turmeric, replace the powdered turmeric with 1 teaspoon of grated fresh turmeric and keep the remaining process the same as mentioned below.
1-inch piece of fresh turmeric
2 cups milk
¼ teaspoon ground black pepper
2 teaspoon honey
Wash the turmeric and peel the skin.
Grate it using a medium grater.
Heat milk in a pan.
Add grated turmeric and black pepper powder and let it simmer for 2-3 minutes.
Strain the milk.
Add honey and milk well.
Sweetener – You can choose the sweetener you want to add to this milk. It could be sugar, brown sugar, honey, maple syrup, coconut sugar, or any other sweetener of your choice.
Vegan – Make it vegan by replacing regular milk with any plant-based milk like almond milk, cashew milk, oats milk or soy milk. Replace honey woth maple syrup, jaggery, sugar or agave nectar.
Spices – Try adding spices like cinnamon, cardamom, ground ginger, ground pepper, etc for added flavor. You can also add some fresh grated ginger or ground ginger along with turmeric to this recipe.
A few threads of saffron when added to this drink, not only increase its nutritional benefits but also makes it more delicious.
Golden Turmeric Milk will last in the fridge for 3 to 4 day in a sealed glass jar. Simply reheat it in a pan or microwave until warm while serving. Make sure to add honey just before serving as it loses its good qualities if heated.
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- 2 cups milk (whole, skim, low fat, or plant-based)
- 1 teaspoon organic turmeric powder (or ½ teaspoon fresh grated turmeric)
- ¼ teaspoon ground black pepper
- 2 teaspoons honey
- Heat milk in a saucepan over medium-high heat and bring it to a boil.
- Add turmeric powder and ground black pepper and cook for 2-3 minutes.
- Strain the golden milk using a tea strainer.
- Add honey and mix well.
- Pour the hot milk into a cup from a little distance to get froth on top. Sprinkle a pinch of turmeric powder and serve immediately.