Golden milk (or turmeric milk) is a healing and soothing drink – with vibrant color and incredible health benefits! This warm anti-inflammatory drink is easy to make using turmeric, cinnamon, ginger and black pepper – and any milk of your choice!
For more healthy drinks, check out our masala chai (Indian spiced tea) recipe and pumpkin spice tea recipe.
Golden milk (also known as turmeric milk) is a comforting, warming drink that has been cherished for centuries.
This delightful beverage has become increasingly popular in the wellness world — and for good reason — thanks to its incredible number of health benefits for the body.
This golden milk recipe combines turmeric with a blend of warming spices in milk, bringing both warmth and nutrition into a cup.
I have found this drink brings me comfort and nourishes my body – a great pick-me-up drink with health-boosting properties.
Turmeric is one of our favorite spices! From its unique earthy taste to its incredible health properties, we like to incorporate this powerful superfood into my recipes including our tofu vegetable scramble and immunity-boosting vegetable soup!
Whether you're looking for morning pick-me-up, an afternoon relaxer, or a bedtime soother, this golden milk is the perfect choice.
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What is Golden Milk?
- Golden milk, also known as turmeric milk (or “haldi doodh” in Hindi) is a traditional Indian drink made using milk (regular or dairy-free), turmeric and other spices.
- This ancient drink is renowned for its anti-inflammatory and antioxidant properties.
What are the Benefits of Golden Milk?
- Anti-inflammatory properties: Turmeric is the primary ingredient in golden milk, known for its powerful anti-inflammatory properties. The active ingredient in turmeric, curcumin, can help reduce joint pain and chronic inflammation. Ginger and cinnamon also have anti-inflammatory properties. Golden milk can help reduce inflammation in the body, which can help prevent or treat conditions including arthritis, cancer and Alzheimer’s disease.
- Antioxidant properties: the spices in this drink are rich in antioxidants which can help protect the body from cell damage (caused by free radicals).
- Mood boosting and supporting brain function: there is some evidence suggesting the compound curcumin in turmeric, can help improve mood. Research has shown some of these spices could help improve brain function.
- Boosts immunity: the spices in this drink are a powerful combination to help boost the immune system. Turmeric also has antibacterial, antiviral and antifungal properties which can help fight infections.
- Digestion: ginger and black pepper can help support digestion. Ginger can also help with symptoms of nausea.
What is Turmeric?
- Turmeric is a spice used in cooking and Ayurvedic medicine as a home remedy for various ailments (see above for health benefits of turmeric).
- This warming spice is available as fresh turmeric root or as ground turmeric powder.
- Since turmeric is not easily absorbed by the body, pairing it with a pinch of black pepper (see below) helps maximize its benefits.
- Additionally, heating turmeric and combining it with healthy fats (e.g., coconut oil or ghee) enhances its absorption, making it a great way to unlock the full potential of this powerful anti-inflammatory spice.
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Ingredients
- Milk: you can use regular dairy milk (whole milk/semi-skimmed) or plant-based milk as desired including almond milk, cashew milk, coconut milk or oat milk. Each type of milk brings its own unique flavor.
- Turmeric: gives this drink its distinctive yellow or golden hue as well as many health benefits. You can use ground turmeric powder or freshly grated turmeric as desired. Opt for organic turmeric.
- Cinnamon: for a sweet and warm taste, enhancing the flavor of the drink. You can use ground cinnamon or a small cinnamon stick as desired.
- Ginger: you can use ground ginger or fresh ginger as desired.
- Black pepper: a pinch of black pepper is added to get the maximum benefit from this drink. Black pepper contains a compound known as piperine. Piperine has been shown to enhance the absorption of curcumin (the active component of turmeric) in the body. Piperine can also be found in white pepper but in varying amounts (with the content slightly less than black pepper).
- Optional – natural sweetener: For a sweeter taste, you can add natural sweeteners into your cup of golden milk. This can include dates/date syrup, a touch of honey or refined sugar-free maple syrup.
Variations and Substitutions
- Turmeric latte: Froth the milk for a creamier, café-style drink.
- Turmeric tea: Use water instead of milk for a lighter version.
- Cardamom: for a twist, add a dash of cardamom in this drink.
How to Make Golden Milk
- Combine ingredients: In a medium or small saucepan, add the milk, turmeric, cinnamon, ginger, and black pepper. Whisk to combine.
- Heat and stir frequently: Warm the mixture over medium-high heat, stirring frequently until it just begins to simmer, for approximately 5-6 minutes.
- Serve and enjoy: Remove from heat, pour into a mug and enjoy warm. For a smoother texture, strain the golden milk into a mug. Optional – for a sweeter taste, stir in honey or maple syrup (or dates).
Tips for the Best Golden Milk
- Black pepper with turmeric: Don’t skip the black pepper - this ingredient enhances the absorption of curcumin in the turmeric. We want this combination to help our body get the maximum benefit from turmeric.
- High quality spices: You can use dried or fresh spices as desired, look for high quality spices. Each ingredient enhances the flavor and benefits of the drink. You can adjust according to your preferences.
- Milk varieties: Experiment with different types of milk to find your favorite combination. Each one offers a unique flavor and texture.
- Adjust sweetness: Customize the sweetness level to your liking, or leave it out for a more neutral spiced drink.
Serving tips
Serve golden milk warm. Pair your golden milk with a healthy snack such as a handful of nuts or a piece of fresh fruit for a balanced treat.
Recipe FAQs
Yes! Turmeric has a bright yellow color, which can easily stain hands or countertops. If you're handling fresh turmeric root, it's best to wear gloves to avoid staining your fingers. Consider drinking your turmeric latte with a heat-proof straw.
Yes! Turmeric is well known for its health benefits, particularly due to its active ingredient, curcumin. Curcumin has powerful anti-inflammatory properties and is rich in antioxidants, making it beneficial for overall wellness. For more information, check out our section on health benefits.
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Golden Milk (Turmeric Milk)
Ingredients
- ½ teaspoon Turmeric (ground) or finely grated/minced fresh turmeric
- ¼ teaspoon Cinnamon (ground) or 1 small cinnamon stick
- ⅛ teaspoon Ginger (ground) or finely grated/minced fresh ginger
- Pinch Black pepper
- 1 cup Milk (dairy or non-dairy such as almond milk)
Instructions
- In a medium saucepan, add the milk, turmeric, cinnamon, ginger, and black pepper. Whisk to combine.
- Warm the mixture over medium-high heat, stirring frequently until it just begins to simmer, for approximately 5-6 minutes.
- Remove from heat, pour into a mug and enjoy warm. For a smoother texture, strain the golden milk into a mug. Optional – for a sweeter taste, stir in honey or maple syrup (or dates).
Notes
- Serving: this makes 1 cup of golden milk, you can enjoy this as 1 serving or 2 small servings as desired.
- Turmeric and black pepper: Don’t skip the black pepper - this ingredient enhances the absorption of curcumin in the turmeric. We want this combination to help our body get the maximum benefit from turmeric.
- Adjust sweetness: Customize the sweetness level to your liking with natural sweeteners including honey, dates or refined sugar-free maple syrup, or leave it out for a more neutral spiced drink.
Annabeth
This drink is so soothing - I love it! Thanks for sharing this recipe