Our family has been drinking this golden milk recipe for years and it is a favorite of ours. I love curling up with a good book and a hot drink and golden milk is one great hygge option. Its earthy, golden spice is a powerful Ayurvedic medicine used for centuries.
Golden milk, naturally gluten-free, is a delicious way to get healthy benefits of turmeric!
Golden Milk of Turmeric
You have probably come across turmeric in Indian or Asian cooking. It is easily recognized by its bright yellow color (and I mean very bright yellow!).
Called haldi doodh in India, traditional turmeric tea is simply made with milk and turmeric. More modern versions of golden milk add everything from maple syrup to oat milk. Prepared this way with warming spices like cinnamon and ginger, even my kids love the taste. It tastes similar to tea, but this recipe does not use cardamom.
We can drink this turmeric tea several times a week, depending on the time of year and what sounds good. I like to drink it, especially before bed. Golden milk helps relaxation and helps boost the immune system during sleep.
Benefits of Golden Milk
Golden milk is more than delicious. Consuming turmeric supports digestion, immune function and liver function. It may even offer protection against some types of cancer. The anti-inflammatory properties of turmeric make it popular for joint pain. It has also been shown to protect heart and cardiovascular system health.
This tea maximizes the natural antioxidant power of turmeric because it is served hot. We are also combining it with other useful spices and a little fat and pepper for better absorption.
There are several variations on how to prepare turmeric tea (details below). But here's what you need to get the full benefits of turmeric. Heat the turmeric itself, add fat for absorption and black pepper to activate the turmeric.
Start with this base and adjust the spices and sweeteners to your preference!
Which milk to use
Traditionally, turmeric milk is made with hot cow's milk. If your family is able to tolerate it, raw grass-fed milk adds a nice creamy flavor. Non-dairy milk options include almond milk, cashew milk, pecan milk, and oat milk. Coconut milk (not canned, but this recipe) is another dairy-free option that adds some healthy fats. Some people use herbal I am milkbut it's not something I use or recommend.
It won't be as creamy, but you can make this recipe with plain water instead of any milk. Bone broth is another great base option, and you can omit the sweetener if using stock. The juice definitely gives a more earthy and pleasant aroma. If you don't use milk or broth, consider adding a small amount of fat (such as coconut oil or coconut oil) as it increases absorption.
Feeling really brave? Try using camel milk instead!
Golden Milk (Turmeric Tea) Recipe
Golden Milk is a great way to get the digestive and immune boosting benefits of turmeric every day. Find out how to make this health-boosting drink in less than 5 minutes!
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Place all ingredients (except the peppers) in a high speed blender and blend until smooth.
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Pour into a small saucepan and heat for 3-5 minutes over medium heat until hot but not boiling.
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Stir in some black pepper and cayenne if using.
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Drink immediately.
Nutrition facts
Golden Milk (Turmeric Tea) Recipe
Amount per service
Calories 163
Calories from fat 72
% Daily Value*
Fat 8 g12%
Saturated fat 5 g31%
Unsaturated fat 0.3 g
Monounsaturated fat 2 g
cholesterol 29 mg10%
Sodium 93 mg4%
potassium 400 mg11%
Carbohydrates 16 g5%
Fiber 1 g4%
Sugar 15 gr17%
Protein 8 g16%
Vitamin A 418 IU8%
Vitamin C 0.3 mg0%
Calcium 308 mg31%
Iron 1 mg6%
* Percent Daily Values are based on a 2000 calorie diet.
- Turmeric has a natural, vibrant yellow color and can stain blenders and countertops. The color will eventually fade, but making a thick paste of baking soda and water and scrubbing the stain can help.
- This is done in advance Ginger Turmeric Soup is a perfect option if you choose to make this tea with bone broth.
Golden Milk Shortcuts
If you prefer not to stir the spices every time you make your tea, you can easily make a spice mix and just add it to the warmed milk when you're ready.
Option 1: Dry mix of golden milk
To use, add 2 teaspoons of this mixture to 2 cups of warmed milk of your choice.
Option 2: Golden Turmeric Paste
Another reader, Rose, also shared this variation (thanks Rose!)
In a stainless steel pan, combine the water, turmeric and black pepper. It should make a thick paste. Cook and stir for 7 to 10 minutes. Remove from heat and add coconut oil, using a whisk to mix in the coconut oil thoroughly. Transfer to a glass jar with a lid and store in the refrigerator.
To use, whisk 1 teaspoon of Golden Paste into 2 cups of milk warmed as desired. Add molasses, vanilla extract and cinnamon to taste.
Frequently asked questions about turmeric tea
This recipe has gained popularity over the years and I have received several (hundreds) of questions about it. I created this list of frequently asked questions to address the most frequently asked questions:
Where do you get turmeric?
Lately, I get turmeric fresh from the garden. I have also ordered dry, powdered turmeric in bulk before. I use it in many spice mixes, beauty recipesand this golden milk. Look for one that is organic, non-irradiated and has curcumin. The brand will often specify a percentage. I have ordered this one in some cases.
Want an even more convenient option? One of my favorite brands, Organifi, makes delicious dishes drink mix with turmeric. It's packed with superfoods to help with sleep, boost your immune system and help you relax at night.
What if I don't like turmeric/pepper/tea?
This might still be worth a try as it doesn't taste like any of them. Black pepper is important here as it contains piperine, a compound known to enhance the benefits of turmeric.
Can I omit the honey/maple syrup?
of course. I find it helps to tone down the strong turmeric scent, but it's not necessary. You can also use stevia (healthy for blood sugar levels) or nutrient dense black belt molasses to get the health benefits. Note that the molasses not only provides a mild sweetness and gives it more of a ginger flavor!
Can I get turmeric in my diet in another way?
Of course! But this is the most delicious in my opinion. If you're not into turmeric lattes or don't want to take the time to drink them, just add the ingredients to any meal or take them alone. For example, toss some turmeric, black pepper and olive oil on some roasted vegetables to achieve the same thing.
I have ___ medical condition or am pregnant/breastfeeding. can i drink this
I always recommend talking to a health professional before using any natural remedy. The University of Maryland Medical Center reports that it is safe to cook with turmeric during pregnancy and breastfeeding. However, they warn against taking turmeric supplements without first being directed by a health professional.
Other health experts recommend avoiding turmeric large quantities, medicinal as follows:
- During pregnancy
- In those who have or have a history of biliary tract obstruction
- People on blood thinners
- Those who are most at risk of kidney stones
- People who are going to have surgery (as turmeric is a blood thinner)
Be sure to ask your healthcare professional or midwife before drinking golden milk if you have a medical condition. Talk to someone who knows your situation before you make a decision.
Can children drink turmeric tea?
I give small amounts to my children. After all, turmeric is a spice! They love the taste and want to help make it. But check with their healthcare practitioner if you have any questions or concerns before drinking this.
This stained my counter / blender / mug. What do I do?
I have good news and bad news. The good news is that the spots are not harmful and will fade over time. The bad news is that it will take some time. Using a baking soda water paste to clean the stain can help.
Can I make a big batch and keep it in the fridge?
Of course! I've made up to half a gallon and kept it in the fridge. I seem to enjoy it cold too, but you can also heat it up in a small saucepan. it turmeric lemonade is another delicious version to have on hand
Can I use fresh turmeric root?
yes! It wasn't often available where I lived, so I used dry for this recipe. To use fresh, grind a 1-inch piece of fresh saffron root into the recipe. This accomplishes the same thing. You may also want to strain it using a fine mesh strainer to remove any remaining pulp or bits.
You can also use fresh ginger instead of dry in this recipe.
How do you use turmeric? Share your favorite uses below!
This article was medically reviewed by Madiha Saeed, MDa board-certified family physician. As always, this is not personal medical advice and we recommend you speak with your doctor.
