How to Make Golden Milk (in Only 5 Minutes!)

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Our household loves this golden milk recipe and it’s a favourite in our residence. I used to largely drink chamomile or inexperienced tea for his or her well being advantages. However this tea with its earthy golden spice is maybe an much more highly effective (and soothing) treatment. Turmeric tea has been a staple in ayurvedic medication for hundreds of years. And golden milk is a tasty technique to get the well being advantages of turmeric!

Turmeric Golden Milk

You’ve in all probability encountered turmeric in Indian or Asian dishes. It’s simply acknowledged by its shiny yellow (and I imply very shiny yellow!) shade.

Referred to as haldi doodh in India, conventional turmeric tea is just made with milk and turmeric. Extra fashionable variations of golden milk add all the things from maple syrup to oat milk. Ready this fashion with warming spices like cinnamon and ginger, even my children love the flavour. It tastes just like chai, however this specific recipe doesn’t comprise cardamom.

We have now this turmeric tea a number of occasions per week, relying on the time of 12 months and what sounds good. I really like consuming it, particularly earlier than mattress. Golden milk aids rest and helps enhance the immune system whereas sleeping.

Advantages of Golden Milk

Golden milk is greater than tasty. Consuming turmeric helps digestion, immune operate, and liver operate. It could even provide safety from some varieties of most cancers. Turmeric’s anti-inflammatory properties make it fashionable for joint ache. It’s additionally been proven to guard coronary heart and cardiovascular system well being.

This tea maximizes the pure antioxidant energy of turmeric as a result of it’s served scorching. We’re additionally combining it with different helpful spices and a bit of little bit of fats for higher absorption.

There are a number of variations on the best way to make turmeric tea (given beneath). However right here’s what you should get the complete advantages of turmeric. Warmth, the turmeric itself, add fats for absorption, and black pepper to activate the turmeric.

Begin with this base, and regulate spices and sweeteners to your satisfaction!

Which Milk to Use

Historically turmeric tea is made with scorching cow milk. If your loved ones is ready to tolerate it, grass-fed complete milk provides a pleasant creamy taste. Non-dairy milk choices embody almond milk, cashew milk, pecan, and oat milk. Coconut milk (not the canned variety, however this recipe) is another choice that provides some wholesome fat. Some individuals use plant-based soy milk, nevertheless it’s not one thing I personally use or suggest.

It gained’t be as creamy, however you’ll be able to even make this recipe with plain water as an alternative of any milk in any respect. Bone broth is one other nice choice for the bottom and you’ll omit the sweetener for those who use broth. Should you don’t use milk or broth, think about including a tiny quantity of some type of fats (like butter or coconut oil) because it will increase absorption.

Feeling actually courageous? Strive utilizing camel milk as an alternative!

golden milk recipe

Golden Milk Recipe (Turmeric Tea)

Katie Wells

Golden milk is a good way to get the digestive and immune-boosting advantages of turmeric day by day. Learn the way to make this health-boosting drink in underneath 5 minutes!

Prep Time 4 minutes

Cook dinner Time 3 minutes

Whole Time 7 minutes

Course Drinks

Delicacies Indian

Servings 2

Energy 163 kcal


  • Place all of the substances (besides the peppers) in a high-speed blender and mix till easy.

  • Pour right into a small saucepan and warmth for 3-5 minutes over medium warmth till scorching, however not boiling.

  • Stir within the pinch of black pepper and cayenne pepper if utilizing.

  • Drink instantly.


  • Turmeric has a pure, vibrant yellow shade and will stain blenders and counter tops. The colour will ultimately fade, however making a thick paste of baking soda and water and scrubbing the stain may help.
  • This pre-made turmeric ginger broth is an ideal choice for those who select to make this tea with bone broth.


Energy: 163kcalCarbohydrates: 16gProtein: 8gFats: 8gSaturated Fats: 5gPolyunsaturated Fats: 0.3gMonounsaturated Fats: 2gLdl cholesterol: 29mgSodium: 93mgPotassium: 400mgFiber: 1gSugar: 15gVitamin A: 418IUVitamin C: 0.3mgCalcium: 308mgIron: 1mg

Golden Milk Shortcuts

Should you’d reasonably not combine up the spices every time you make tea, you’ll be able to simply make a mix of the spices and simply add them to warmed milk when prepared.

Choice 1: Dry Golden Milk Combine


To make use of, add 2 teaspoons of this combine to 2 cups warmed milk of selection.

Choice 2: Golden Turmeric Paste

One other reader, Rose, additionally shared this variation (thanks Rose!):


In a chrome steel pan, mix water, turmeric, and black pepper. It ought to make a thick paste. Cook dinner and stir for 7 to 10 minutes. Take away from warmth and add coconut oil, utilizing a whisk to totally combine within the coconut oil. Switch to a glass jar with a lid and retailer within the fridge.

To make use of, whisk 1 teaspoon of Golden Paste into 2 cups of warmed milk of selection. Add molasses, vanilla extract, and cinnamon to style.

Turmeric Tea FAQs

This recipe has gained recognition through the years and I’ve acquired just a few (hundred) questions on it. I created this record of generally requested questions to deal with essentially the most requested ones:

The place Do You Get Turmeric?

I order turmeric in bulk as a result of I take advantage of it in lots of spice blends, magnificence recipes, and this golden milk. Search for one which’s natural, non-irradiated, and has curcumin. The model will typically specify a proportion. I’ve ordered this one on a number of events.

For an much more handy choice, one in every of my favourite manufacturers, Organifi, makes a scrumptious ready-made turmeric drink combine. It’s full of superfoods to assist with sleep, enhance your immune system, and loosen up at evening.

What If I Don’t Like Turmeric/Pepper/Tea?

This would possibly nonetheless be value a strive, because it doesn’t style like every of these. The black pepper is vital right here because it has piperine, a compound recognized to extend the advantages of turmeric.

Can I Omit the Honey/Maple Syrup?

In fact. I discover it helps mellow out the robust taste of the turmeric, nevertheless it’s not mandatory. It’s also possible to use blood sugar-friendly stevia or nutrient-rich blackstrap molasses to get the advantages.

Can I Get Turmeric in my Weight loss program One other Means?

Positive! However that is the tastiest for my part. Should you aren’t into golden milk lattes or don’t wish to take the time to drink them, simply add the substances to any meals, or take alone. As an example, throw some turmeric, black pepper, and olive oil on some roasted veggies to perform the identical factor.

I Have ___ Well being Situation or Am Pregnant/Nursing. Can I Drink This?

I at all times suggest speaking with a physician earlier than consuming any pure treatment. The College of Maryland Medical Heart experiences it’s secure to cook dinner with turmeric whereas pregnant and nursing. Nevertheless, they warning turmeric dietary supplements shouldn’t be taken with out a physician’s recommendation. Turmeric can work together with sure medicines.

Since golden milk has turmeric, seek the advice of with a physician or midwife earlier than consuming this for those who’re pregnant, nursing, or have a medical situation. Speak to somebody who is aware of your state of affairs earlier than making a choice.

Can Children Drink Turmeric Tea?

I give small quantities to my children. Turmeric is a spice in any case! They love the style and love to assist make it. However verify along with your pediatrician if in case you have any questions or issues earlier than consuming this.

This Stained My Counter/Blender/Cup. What Do I Do?

I’ve excellent news and dangerous information. The excellent news is that the stains aren’t dangerous and can fade over time. The dangerous information is that it’ll take a while. Utilizing a baking soda water paste to scrub the stain may help.

Can I Make a Large Batch and Preserve it within the Fridge?

Positive! I’ve made as much as half a gallon and saved it within the fridge. I discover I take pleasure in it chilly too, however you may as well reheat it in a small saucepan. This turmeric lemonade is one other scrumptious model to have readily available

Can I Use Contemporary Turmeric Root?

Sure! It wasn’t typically obtainable the place I used to stay, so I used dry for this recipe. To make use of recent, grate a 1-inch piece of recent turmeric root into the recipe. This accomplishes the identical factor. You may additionally wish to pressure it utilizing a fantastic mesh strainer to take away any remaining pulp or items.

This text was medically reviewed by Madiha Saeed, MD, a board-certified household doctor. As at all times, this isn’t private medical recommendation and we suggest that you simply discuss along with your physician.

How do you utilize turmeric? Share your makes use of beneath!

Turmeric tea or golden milk is an amazing immune-boosting remedy that contains turmeric, cinnamon, ginger, and pepper in a milk/broth base.
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