How to Make Golden Milk (In Just 5 Minutes!)

My family has been drinking this golden milk recipe for years and it’s our favorite. I love relaxing with a good book and a hot beverage, and golden milk is a great hygge option. The earthy golden spice is a powerful Ayurvedic medicine that has been used for centuries.

Natural Gluten Free Golden Milk is a delicious way to reap the health benefits of turmeric!

turmeric golden milk

You may have encountered turmeric in Indian or Asian cuisine. They are easily recognized by their bright yellow (and I mean very bright yellow!) color.

In India, traditional turmeric tea, called haldi doodh, is made simply with milk and turmeric. More modern versions of golden milk have everything from maple syrup to oat milk added. I prepared it this way by adding warm spices like cinnamon and ginger, and even my kids love the taste. The flavor is similar to chai, but cardamom is not used in this recipe.

We can drink this turmeric tea several times a week depending on the season and mood. I especially like drinking it before bed. Golden milk helps you relax during sleep and strengthens your immune system.

Benefits of Golden Milk

Golden milk is more than just taste. Consuming turmeric supports digestion, immune function, and liver function. It may also protect against some types of cancer. Turmeric’s anti-inflammatory properties make it popular for joint pain. It has also been shown to protect heart and cardiovascular health.

Drink this tea hot to maximize turmeric’s natural antioxidant power. We are also combining some fat and pepper with other beneficial spices for better absorption.

There are several variations on how to make turmeric tea (see below). But to get the full benefits of turmeric, you need: The turmeric itself is heated, fat is added for absorption, and pepper is added to activate the turmeric.

Start with this base and adjust spices and sweeteners to your liking!

What milk to use

Traditionally, turmeric milk was made from hot cow’s milk. If your family can tolerate it, drink raw grass-fed milk for an extra creamy taste. Non-dairy milk options include almond milk, cashew milk, pecan, and oat milk. Coconut milk (not the canned one in this recipe) is another dairy-free option that adds healthy fats. Some people use vegetable soy milk, but it is not a product I use or recommend.

You can make this recipe with plain water instead of milk, although it won’t be as creamy. Bone broth is another good option to use as a base, and you can omit the sweetener if using broth. The broth is definitely more earthy and savory. If you are not using milk or broth, adding a small amount of fat (such as ghee or coconut oil) will increase absorption.

Do you feel really brave? Try camel milk instead!

Go to Golden Milk

If you don’t want to mix the spices every time you make tea, you can easily mix them up and add them to the warm milk when you’re ready.

Option 1: Dry Golden Milk Mix

To use, add 2 teaspoons of this mixture to 2 cups of warm milk of your choice.

Option 2: Golden Turmeric Paste

Another reader, Rose, also shared this variation. (Thanks Rose!)

Combine water, turmeric, and pepper in a stainless steel pan. You should make a thick paste. Cook and stir for 7 to 10 minutes. Turn off the heat, add the coconut oil and mix the coconut oil thoroughly with a whisk. Transfer to a glass jar with a lid and store in the refrigerator.

To use, mix 1 teaspoon of golden paste with 2 cups of warm milk of your choice. Add molasses, vanilla extract, and cinnamon to taste.

Turmeric Tea FAQs

This recipe has become popular over the years, and I’ve gotten a few (hundreds) questions about it. We’ve created a list of frequently asked questions to address the most frequently asked questions.

Where do you get turmeric?

Recently I get some fresh turmeric from my garden. I have also previously ordered dried turmeric powder in bulk. I use it in many spice blends, beauty recipes, and this golden milk. Look for organic products that contain non-irradiated curcumin. Brands often specify percentages. I have ordered this several times.

Want a more convenient option? One of my favorite brands, Organifi, makes delicious ready meals. Turmeric Drink Mix. It’s full of superfoods that help you sleep better, boost your immunity, and help you rest at night.

What if I don’t like turmeric/pepper/tea?

This is worth a try because it tastes like nothing else. Black pepper is important here because it contains piperine, a compound known to increase the effectiveness of turmeric.

Can I omit the honey/maple syrup?

of course. It can help tone down the strong taste of turmeric, but it isn’t necessary. You can also reap the health benefits of using stevia (healthy for your blood sugar levels) or nutrient-dense blackstrap molasses. Note that molasses not only provides a mild sweetness, but it also gives it more of a gingerbread flavor!

Are there other ways to incorporate turmeric into your diet?

sure! But in my opinion this is the most delicious. If you don’t like turmeric lattes or don’t want to take the time to drink them, add the ingredient to your food or consume it on its own. For example, you can achieve the same result by sprinkling turmeric, pepper, and olive oil on roasted vegetables.

I have ___ medical condition or am pregnant/nursing. Can I drink this?

I always recommend consulting a health professional before using natural remedies. The University of Maryland Medical Center reports that it is safe to cook with turmeric when pregnant or breastfeeding. However, they warn against taking turmeric supplements without first running them with a health professional.

Other health experts recommend avoiding turmeric. large amount of medicinal For:

• pregnant
• People with or history of biliary obstruction
• People taking blood thinners
• People at high risk of kidney stones
• People about to have surgery (since turmeric is a blood thinner)

If you have a medical condition, be sure to consult a natural health practitioner or midwife before drinking golden milk. Talk to someone who knows your situation before making a decision.

Can children drink turmeric tea?

I give small amounts to my children. Turmeric is a spice after all! They love the taste and they love helping make it. However, before taking this product, ask your doctor if you have any questions or concerns.

This stained my counter/blender/cup. What should I do?

There is good news and bad news. The good news is that the stains are not harmful and will fade over time. The bad news is that it will take some time. It may be helpful to use a baking soda water paste to clean the stain.

Can I make it in bulk and store it in the refrigerator?

sure! I made about half a gallon and stored it in the refrigerator. I like it cold too, but you can also reheat it in a small pot. This turmeric lemonade is another delicious version you can get your hands on.

Can I use fresh turmeric root?

yes! I used dried ones in this recipe because they aren’t often available where I live. To use fresh, grate 1-inch pieces of fresh turmeric root in recipes. This does the same thing. You can also strain it using a fine mesh strainer to remove any remaining pulp or pieces.

You can also use fresh ginger instead of dried ginger in this recipe.

How do I use turmeric? Share your favorite uses below!

This article has been medically reviewed. Madiha Saeed, MDHe is a board-certified family physician. As always, this is not individual medical advice and you are advised to consult with your physician.