Haldi Doodh (Golden Turmeric Milk) is an Ayurvedic Indian drink that comes together in under 10 minutes using 4 ingredients. It has incredible anti-inflammatory and antioxidant properties and is great for boosting immunity. Here is how to make it (vegetarian, gluten-free).
Here are some more popular Indian beverages that you must try – Masala Chai, Adrak Wali Chai, South Indian Filter Coffee, Kesar Badam Milk, Saffron Milk, and Beaten Coffee.
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About Haldi Doodh (Turmeric Milk)
Haldi Doodh (Golden Milk, Turmeric Milk) is a popular Ayurvedic beverage that is very popular in Indian households.
It is used as Ayurvedic medicine to cure multiple ailments, including cough and cold, joint and muscle pain, sore throat, sinus congestion, etc.
Due to its anti-inflammatory properties and other health benefits, haldi wala doodh is also gaining popularity in the Western world.
Popular in Western countries as Golden Turmeric Milk or Turmeric Latte, it is nothing but a mix of ground turmeric and milk. A pinch of ground black pepper and little honey are added for warmth and sweetness.
You can also use fresh turmeric roots 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 colds, flu, or fever.
Enjoy a warm glass of this soothing haldi doodh before you sleep; it will help you unwind after a long day.
Note – Some people add a little fat to haldi doodh recipe because, as per Ayurveda, curcumin (the bright yellow chemical produced by turmeric) is absorbed in the body better when it is mixed with some fat.
But in this particular recipe, milk has a lot of its own fat, so there is no need to add any extra fat. But if you still feel comfortable, add ½ teaspoon coconut oil or ghee while making this drink.
Adding a little pepper is also said to enhance the absorption of curcumin by the body.
Ingredients
Milk – I like to use whole milk (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, oat milk, coconut 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 root, if available, for better results.
Black Pepper Powder – Black pepper powder gives this drink a nice heat and warmth.
Honey – This is optional! But if you like to add sweetness to your milk, add honey.
You can also replace honey with maple syrup, sugar, or powdered jaggery.
Adjust the honey, sugar, or jaggery amount according to your taste.
Variations
You can also add spices like ground cinnamon, ground long pepper (pipli), ground nutmeg, grated fresh ginger (or ground ginger), and cardamom powder to your turmeric milk recipe for extra flavor and nutrition, call this version masala haldi doodh 🙂
A few threads of saffron, when added to this drink, not only increase its nutritional benefits but also makes it more delicious.
Soak a few almonds and cashew nuts in milk for 30 minutes. Blend to make a smooth paste, and add it to your turmeric milk to make it healthier.
Haldi Doodh Benefits
Turmeric has many medicinal properties and has been an integral part of Indian cooking for a long time.
Drinking warm turmeric milk regularly has immense benefits and must be a part of your regular diet. Listing a few benefits here
- It is a great immunity booster
- Fight bacterial and viral infection
- Is anti-inflammatory
- Prevents the growth of cancer
- Cure arthritis and relieves joint pain
- It 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 the liver and improves gut health
- Helps in getting good sleep
- Prevents hair loss
- Improves brain function
Haldi Doodh Side Effects
If taken in excess, haldi doodh can cause
- Heartburn.
- Indigestion
- Upset stomach
- Nausea
- Iron deficiency
- Increased risk of bleeding
- May cause an allergic reaction
How To Make Haldi Doodh
Heat 2 cups milk in a saucepan over medium-high heat and bring it to a boil. Stir frequently to prevent the milk from scorching at the bottom of the pan.
Once the milk comes to a boil, reduce the heat to low.
Stir in 1 teaspoon organic turmeric powder and ¼ teaspoon ground black pepper and cook for 2-3 minutes.
Stir frequently to avoid scorching of milk.
Note – If you are using fresh turmeric, add 2 teaspoon peeled and grated turmeric instead of powder.
Strain the golden milk using a tea strainer in a jug or a large measuring cup.
Add 2 teaspoon honey and mix well.
Pour the hot milk into the serving cups from a little distance to get froth on top.
Sprinkle a pinch of turmeric powder on top and serve immediately.
Frequently Asked Questions
Turmeric milk can be taken once daily without any side effects. Drinking regularly will boost your immune system and strengthen you physically and mentally.
But make sure not to 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! Consuming it right before you sleep is also advised, as it promotes a good night’s sleep.
You can consume 500 milligrams of turmeric per day. So basically, one to two glasses of haldi milk daily is good for your health.
To make haldi doodh for a 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 winter, and it is much better to consume it than powdered turmeric. Wear gloves while dealing with fresh roots as it leaves a yellow stain on the hands, which takes days to go.
To make golden milk using fresh turmeric, replace 1 teaspoon powdered turmeric with 2 teaspoon of grated fresh turmeric and keep the remaining process as mentioned below.
Ingredients:
1-inch piece of fresh turmeric
2 cups milk
¼ teaspoon ground black pepper
2 teaspoon honey
Method:
Wash the turmeric and peel the skin.
Grate it using the medium hole of a grater.
Heat milk in a pan.
Add 2 teaspoon grated turmeric and black pepper powder and let it simmer for 2-3 minutes.
Strain the milk.
Add honey and milk well.
Serve hot.
Storage Suggestions
Golden Turmeric Milk will last in the fridge for 3 to 4 days in a sealed glass jar.
Reheat it in a pan or microwave until warm before serving.
Make sure to add honey just before serving as it loses its good qualities if heated.
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Recipe Card
Haldi Doodh Recipe (Golden Turmeric Milk)
Ingredients
- 2 cups milk (I use whole milk but skim, low fat, or plant-based milk also work fine)
- 1 teaspoon organic turmeric powder (or 2 teaspoon grated fresh turmeric)
- ¼ teaspoon ground black pepper
- 2 teaspoons honey (or sugar, maple syrup, agave nectar, sugar-free substitutes, adjust to taste)
Instructions
- Heat milk in a saucepan over medium-high heat and bring it to a boil. Stir frequently to avoid the milk from scorching at the bottom of the pan.
- Once the milk comes to a boil, reduce the heat to low.
- Stir in turmeric powder and black pepper and cook for 2-3 minutes. Stir frequently to avoid the scorching of milk.
- Strain the golden milk using a tea strainer in a jug or a large measuring cup.
- Add honey and mix well.
- Pour the hot milk into the serving cups from a little distance to get froth on top. Sprinkle a pinch of turmeric powder on top and serve immediately.
devbabbar
Turmeric milk is the best healthiest drink ever! From the past time ,it is used as the purpose of medicine,its not only a tasty drink but also provides so many health benefits. Thank you for sharing such a magical, full of flavors & delicious recipe of turmeric milk.
Ips
Yummm… the added crushed black pepper adds a nice ting to it!
Thanks for adding a little more taste to our health 😉
Neha Mathur
Thnx a lot for trying the recipe and leaving your feedback. Looking forward to your feedback on other recipes too 🙂
Lindey
Great recipe, I especially appreciate the addition on how to use fresh turmeric, since it’s what I have. Thank you!
Neha Mathur
I am glad you liked the recipe.
Farida Banu
Hi! Neha nice recipe
Neha Mathur
Thanks