Cozy up with a delicious mug of Ayurvedic golden milk recipe also known as haldi ka doodh. Creamy and ultra-satisfying, filled with warm milk, turmeric, cinnamon, and black pepper. This anti-inflammatory golden milk recipe helps not only boost your immune system but aids in digestion.
The Golden Milk Latte is a traditional Indian beverage that has its roots in Ayurveda. This Ayurvedic elixir is simply a blend of hot milk and ground turmeric. Many variations of this drink include adding additional spices such as ginger, cardamom, cinnamon, and black pepper. Traditional, this golden milk latte is made with cow's milk, but you can use any choice of milk to your liking. For mineral absorption, higher-fat milk such as coconut milk is recommended, and for a touch of sweetness, raw honey or pure maple syrup.
The name "golden milk" also known as turmeric milk tea, is derived from its beautiful bright golden color that comes from the turmeric powder. Turmeric is used as a natural coloring agent for some kinds of mustard, an ingredient in curry powder. Modern research shows curcumin, the active ingredient in turmeric, has strong anti-inflammatory benefits that help aid in any acute digestive issues or chronic inflammatory issues. Although it's often referred to as a "latte" this soothing warm milk is caffeine-free, which is the perfect drink to indulge in right before bed.
For more delicious immune-boosting drink recipes, check out this Vanilla Matcha Latte recipe.
Jump to:
Why You'll Love This Ayurvedic Turmeric Milk Recipe
- Health benefits of turmeric. This traditional ayurvedic drink has numerous health benefits including anti-inflammatory properties that help reduce inflammation, joint pain, and gut issues. For those with celiac disease or chronic inflammation, this is a great healing aid for an upset stomach when recovering from an allergic reaction, similar to bone broth.
- Easy to make: One of the easiest recipes to make with simple ingredients you can find in your pantry. Toss everything into a small saucepan and simmer for only ten minutes. This drink is adaptable to fit your taste and dietary needs, whether you are on the keto, paleo, anti-inflammatory, gluten-free, dairy-free, or vegan diet.
- Has a calming effect while improving cognitive function. Golden milk has been a part of Indian culture for centuries. It is both relaxing and soothing, making it the perfect beverage to wind down with before bedtime.
Ayurvedic Golden Milk Ingredients
Ingredient Notes
- Coconut Milk + Unsweetened Almond Milk: Traditionally, regular cow's milk is what has been used in ancient times. When turmeric is eaten with a source of fat, the curcuminoids attach to the fats, which makes them more easily absorbed by the gut. To keep this recipe dairy-free, we use a combination of full-fat canned coconut milk and almond milk. Almond milk is rich in magnesium and helps thin out the drink so that it's not overly rich, but if almond milk is not your preference, any kind of plant-based milk will work.
- Ground Turmeric Powder: This strong powerful spice has anti-inflammatory and calming properties. It helps aid digestive issues and aching joints.
- Black Pepper: Studies show that to get the full benefit of turmeric, you should pair it with a pinch of black pepper, which has piperine. Piperine boosts the body’s ability to absorb curcumin, the key compound in turmeric that fights inflammation, by nearly 200%. Therefore it is highly recommended to add a pinch of black pepper to your drink to get the full benefits of turmeric.
- Cinnamon + Cardamom: I love using both ground cinnamon and ground cardamom to enhance the flavors in this delicious drink
- Vanilla Extract: Pure vanilla extract gives a sweet mellow flavor.
- Honey: I love this drink unsweetened, but a touch of raw honey can help with any seasonal allergies while adding a bit of sweetness if desired. You can also use pure maple syrup as a vegan option.
How To Make Ayurvedic Golden Milk
- Infuse the milk. Combine the milk, honey (if using), vanilla extract, cinnamon, turmeric, cardamom, and black pepper in a small saucepan.
- Simmer. Over medium heat bring the saucepan to a simmer while whisking occasionally. Allow the mixture to simmer for 10 minutes to let the flavors meld together.
- Strain. Remove the saucepan from the stovetop and turn off the heat. An optional step is to strain the spices through a mesh strainer. (Some of the spices may still get through the filter but will settle at the bottom of the mug.) You can also use an electric milk frother if you desire a foamy texture.
- Transfer. Transfer to a mug and enjoy your golden milk latte.
Substitutions & Variations
- Warming Spices: Ground ginger and ground nutmeg would be a great addition to this drink. For a spice kick, try a pinch of cayenne pepper.
- Add Healthy Fats: If you are not using fat-soluble milk such as coconut milk or whole milk, try adding a teaspoon of coconut oil, ghee, or even almond butter to your drink. It serves the same function as full-fat coconut milk, improving the absorption of fat-soluble vitamins.
- Use Fresh Turmeric Root: Instead of ground spices, you can use 2 inches of sliced fresh turmeric root, infused into the milk. You could also add 1 inch of sliced fresh ginger root.
- Add Collagen: Add a scoop of your favorite collagen-rich protein.
- Milk Options: You can use any milk variety of your choice including regular cow's milk or dairy-free milk such as macadamia nut milk, cashew milk, almond milk, oat milk, or coconut milk.
- Sweetener: This drink is best sweetened with honey or pure maple syrup. If you are not a fan of sweet drinks, omit the sweetener.
- Make it Iced! This traditional hot drink can also be served iced. Combine all ingredients in a cocktail shaker. Shake the mixture well and pour over the ice.
Storage
To Store: Store any leftovers in a sealed jar in the fridge for up to 5 days. You can reheat it back in a saucepan on the stovetop or simply in the microwave.
FAQ
The staple ingredients in a golden milk latte are turmeric and milk. Piperine is the major bio-active compound of black pepper that helps increase the absorption of turmeric, therefore adding a small amount of black pepper is recommended. For enhanced flavor, additional spices like cinnamon, cardamom, and ginger will help elevate the drink.
Golden milk is loaded with antioxidants that help reduce inflammation, joint pain, and gut issues. It's great for both acute and chronic illnesses.
Golden turmeric milk has a rich creamy texture and spicy earthy flavor, coming from the turmeric. Adding warming spices such as cinnamon, cardamom, or ginger complements the drink. You can also sweeten golden milk with honey or maple syrup if you find the drink has a bitter taste.
Too much turmeric can worsen gallbladder problems because of its ability to increase bile secretion. Also, talk to your physician if you are pregnant or breastfeeding.
Curcumin is activated by the piperine in black pepper, helping the body to absorb it properly. You do not need a ton, just a pinch of black pepper will help your body absorb the benefits of turmeric.
Recipe
Ayurvedic Golden Milk Recipe (Turmeric Milk)
Ingredients
- ⅔ cup (150 ml) unsweetened almond milk
- ⅓ cup (80 ml) full-fat coconut milk
- ½ teaspoon ground turmeric
- ¼ teaspoon ground cinnamon
- ¼ teaspoon ground cardamom
- pinch black pepper
- ½ teaspoon vanilla extract, optional
- 1 teaspoon honey, optional, to taste
Instructions
- Infuse the milk. Combine the milk, honey (if using), vanilla extract, cinnamon, turmeric, cardamom, and black pepper in a small saucepan.
- Simmer. Over medium heat bring the saucepan to a simmer while whisking occasionally. Allow the mixture to simmer for 10 minutes to let the flavors meld together.
- Strain. Remove the saucepan from the stovetop and turn off the heat. An optional step is to strain the spices through a mesh strainer. You can use an electric milk frother if you desire a foamy texture. (Some of the spices may still get through the filter but will settle at the bottom of the mug.)
- Transfer. Transfer to a mug and enjoy your golden milk latte.
Notes
- Warming Spices: Ground ginger and nutmeg would be a great addition, or for an added kick try a pinch of cayenne pepper.
- Add Healthy Fats: If you are not using fat-soluble milk, try adding a teaspoon of coconut oil, ghee, or even almond butter to your drink. It serves the same function as full-fat coconut milk, improving the absorption of fat-soluble vitamins.
- Use Fresh Turmeric Root: Instead of ground spices, you can use 2 inches of sliced fresh turmeric root. You could also add 1 inch of sliced fresh ginger root.
- Add Collagen: Add a scoop of your favorite collagen-rich protein.
- Milk Options: You can use any milk variety of your choice including regular cow's milk or dairy-free milk such as macadamia nut milk, cashew milk, almond milk, oat milk, or coconut milk.
- Sweetener: This drink is best sweetened with honey or pure maple syrup. If you are not a fan of sweet drinks, omit the sweetener.
- Make it Iced! This traditional hot beverage can also be served iced. Combine all ingredients in a cocktail shaker. Shake the mixture well and pour over the ice.
Lilli says
I was having really bad stomach problems and inflammation for almost two weeks. I needed something to switch out coffee during that time. This was not only warm and comforting, but it also helped with my symptoms (disclaimer: not medical advice; not every body is the same). Thank you for this recipe!
Rebecca Taig says
I'm so glad to hear that this drink has brought you comfort.
Thank you for sharing, I truly appreciate it.