Maybe you have heard about a healthy drink called golden milk, or haldi doodh in Hindi. Perhaps even tried it. And now you want to learn how to make it at home?
Yes, this is the right place, so let’s start!
Try this golden milk recipe and feel its health-improving effects. Or just enjoy the delicious and spicy taste!
I have included both hot and iced versions for this traditional drink in this guide.
History of Golden Milk
Turmeric is a healthy herb that has an important role in Indian culture and ayurvedic medicine. For thousands of years, it has been used to cure various illnesses and as part of ceremonies.
One example is the traditional Hindu wedding ceremony where a special herbal mixture that contains turmeric is applied to the bride’s skin.
Golden milk is a traditional Indian drink that has been used as a remedy for anything from cough and fever to more serious conditions like cancer. Before the time of pharmacies and paracetamol, if a child was sick, golden milk was what mothers would most often give them.
Even today, with pain killers and other commonly available drugs, golden milk is one of the most popular homemade remedies in many Asian countries.
The basic version includes just raw cow’s milk and turmeric, but over time it has evolved into different variations.
More recently, this Ayurvedic herbal tea has become very popular in western countries as well. In 2016 it suddenly became so popular that many cafes in the US and Europe started selling it and big newspapers like the Guardian published articles about it.
Ingredients and Health Benefits of Masala Haldi Doodh
Turmeric (haldi) and milk (doodh) are ingredients often used in Indian cuisine, and these two components form the base of golden milk. Either cow’s milk or plant-based milk can be used for making this drink.
Masala means spice mixture in Hindi, and as this recipe includes various spices in addition to turmeric, let’s call it masala haldi doodh.
The combination of these ingredients produces a rich tasting and fulfilling drink, that is not only delicious but offers many health benefits. The people in India recognized these benefits thousands of years ago and now they have been backed by scientific research.
Next, let’s take a closer look at the ingredients of golden milk:
Turmeric and Ginger
Turmeric root is known for its unique yellowish-orange color and powerful antibacterial and anti-inflammatory properties. You can use grated fresh turmeric or turmeric powder for making golden milk.
Check out this guide for turmeric teas and products to find my favorite organic turmeric powder.
Health Benefits of Turmeric
The main active compound of turmeric is curcumin. It has many science-backed health benefits and is proven to be effective in boosting our immunity and in the treatment of many diseases including digestive problems (such as IBS), arthritis, cancer, and Alzheimer’s Disease.
Ginger is also an important ingredient in golden milk. Fresh ginger root adds some warm spiciness and is super healthy as well.
Health Benefits of Ginger
Ginger root contains gingerols and shogaols that have anticancer, antioxidant, antimicrobial, anti-inflammatory, and anti-allergic properties. It is a great natural remedy for nausea, colds, and cough. In addition, it helps with digestion and reduces pain and stiffness in joints. It is also one of the best teas for inflammation.
Milk or Plant-Based Alternative
You can basically use any kind of milk for this recipe. It completely depends on your taste preference and whether you want it to be vegan or prefer to use dairy.
Dairy: Fresh, full-fat cow’s milk is the traditional choice for making golden milk. So if you are going to use dairy, I recommend organic whole milk. You can also use low-fat milk, but the taste will not be as rich and fulfilling.
Plant-based: When you want to make vegan golden milk, you have a variety of options. I think cashew, almond, and coconut milk are the best ones. But why not go for soy or oat milk if you wish to do so?
My favorite plant-based option is to use homemade nut milk.
Here is a 2-minute video that shows you how to make cashew milk:
Cinnamon and Black Pepper
I always like to add some cinnamon to my golden milk. It really gives a nice savory and aromatic touch to the drink.
Cinnamon also provides some additional health benefits as it is loaded with antioxidants and anti-inflammatory compounds.
Black pepper is an important part of golden milk. It adds some kick but also has another function.
The piperine in black pepper enhances the bioavailability of curcumin up to 2000%. It means that this drink just became even healthier!
Be careful when you add black pepper, though. Especially if you are sensitive to its taste. Adding too much pepper can ruin the experience.
List of ingredients for 2 servings of Golden Milk Turmeric Tea:
- 1 cup of milk (full-fat cow’s milk, nut milk, or other)
- 1/2 cup of water
- 1 teaspoon of ground turmeric (or a 1-inch piece of grated fresh turmeric root)
- 1 cinnamon stick
- 1/2 teaspoon of ground ginger (or 1/2-inch piece of grated fresh ginger)
- 1/2 teaspoon whole black peppercorns
Below are also some additional ingredients to consider. For example, you can start with the basic ones above, and then make things more interesting by adding some of these next time.
Optional ingredients:
- 1 tablespoon of extra virgin coconut oil (or ghee)
- 6 green cardamom pods (slightly crushed)
- 1 teaspoon vanilla extract
- 1 tablespoon sugar or honey
- Ground cinnamon for serving
How to Make Golden Milk
Now we have the ingredients and know how healthy this drink is, so you are probably excited to prepare it.
Let’s get to it!
Here is how to prepare your Golden Milk Tea:
1. Steep the Cinnamon and Pepper: Add the water, cinnamon stick, and black pepper to a small saucepan. Bring to a low boil and steep for about 5 minutes or until you can smell the cinnamon.
2. Add Milk and Spices: Add milk, turmeric, and ginger, bring to a simmer, and cover. Turn off the heat and steep for 2-3 minutes. Now you can also mix in sweetener, vanilla extract, and ghee or oil, if you’re using any.
3. Strain: Now you can strain the tea into a teapot or straight into teacups.
4. Serve & Enjoy: The Golden Milk is ready to be served! You can also sprinkle some ground cinnamon on top for a nice visual effect and extra layer of flavor.
Want to take your delicious golden milk along with you?
Just use a travel tea tumbler and bring it to the office or park and share it with your friends or colleagues!
Iced Version of Golden Milk
During the winter and rainy days, I love the hot version of Golden Milk.
But on hot summer afternoons, I prefer to drink something cold. So why not make an iced version of this drink?
It’s simple! Just follow the instructions above to brew the tea, let it cool down to room temperature, and then refrigerate it. When you’re ready for a healthy and refreshing drink, just pour the Golden Milk into a tall glass with ice and enjoy immediately!
Golden Milk Turmeric Tea Recipe – Masala Haldi Doodh
Ingredients
- 1 cup milk (full-fat cow’s milk, nut milk, or other)
- 1/2 cup water
- 1 tsp ground turmeric (or a 1-inch piece of grated fresh turmeric root)
- 1 cinnamon stick
- 1/2 tsp ground ginger (or 1/2-inch piece of grated fresh ginger)
- 1/2 tsp whole black peppercorns
Optional Ingredients
- 1 tbsp extra virgin coconut oil (or ghee)
- 6 pcs green cardamom pods (slightly crushed)
- 1 tsp vanilla extract
- 1 tbsp sugar or honey
- ground cinnamon for serving
Instructions
- Steep the Cinnamon and Pepper: Add the water, cinnamon stick, and black pepper to a small saucepan. Bring to a low boil and steep for about 5 minutes or until you can smell the cinnamon.
- Add Milk and Spices: Add milk, turmeric, and ginger, bring to a simmer, and cover. Turn off the heat and steep for 2-3 minutes. Now you can also mix in sweetener, vanilla extract, and ghee or oil, if you’re using any.
- Strain: Now you can strain the tea into a teapot or straight into teacups.
- Serve & Enjoy: The Golden Milk is ready to be served! You can also sprinkle some ground cinnamon on top for a nice visual effect and extra layer of flavor.
I hope that you will enjoy this golden milk. Make drinking it a daily habit to help you stay healthy!
After trying out this recipe, post a comment below and tell me how you liked it. You can also share your own favorite version of golden milk so I can give it a try.
Want to try another traditional Indian beverage? Check out my recipe for authentic masala chai.
Ps. If you liked this recipe, go ahead and share it so others can also try it. Thanks!
Enjoy your Golden Milk!
-Joonas
Hi Joonas,
You’ve provided me an alternative method for getting turmeric into my system. I’ve been taking it in the pill form to relieve my aching knees. I play racquetball 3 times per week and over the years it started producing pain. I found Turmeric stopped the pain. It took 2 weeks and I think it is a great supplement for pain relief. Thanks for providing another delicious way to get Turmeric into my system. Take care, Bob
Hi Bob,
I also use turmeric for relieving joint pain. I recommend that you still take the turmeric supplement even if you drink golden milk. Maybe just half the dose of pills on the days you are drinking turmeric tea. This is to ensure that you get enough of it, as the pills usually contain more turmeric compared to tea.
All the best,
Joonas
Hi Jonas,
Wow! This is really great, well explained, and very easy to follow even for someone like me who find it hard to follow recipe instructions. I did mix turmeric powder with water alone long time ago and it didn’t taste that good, but now that you provided this golden milk recipe, I’m going to give it a try. Can’t wait to share this to my friends after giving it a try and let you know how it goes.
Thanks for sharing.
Hi Benson,
I also remember years ago I made turmeric tea by just mixing water and turmeric powder. I didn’t like it so I didn’t make it anymore. The first time I made Golden Milk I was so excited because it tasted great. So I wanted to share the recipe with everyone.
Go ahead and give it a try! I’m sure you will love it.
-Joonas
Thanks for sharing the content! It look so easy to make, definitely will try out someday.
Keep it up for more great content!
Hi Samuel,
Yes, it’s easy to make. Give it a try when you have time!
-Joonas
Thank you so much for this highly informative article, Joonas! I have never tried golden milk before, but it sounds absolutely delightful! I love drinking milk as it is, but knowing that this particular recipe adds flavor, kick, and a variety of health benefits makes me want to try it out immediately! Haha I regularly use turmeric, so it’s a bit strange that I never thought to combine the milk and turmeric (I’m a goof loop sometimes. Haha). Great read! I have saved your site, and will definitely share it with my friends and family. God bless you!
I know what you mean, I also use turmeric for cooking. I also drink milk sometimes and often use coconut milk for cooking. This recipe is great for combining these ingredients for a healthy and tasty beverage!
I hope you will enjoy your Golden Milk!
-Joonas
Joonas,
I have bookmarked your website. I LOVE it!
This article was of particular interest because of my lifestyle.
I drink tea all the time and enjoy the refreshing taste of turmeric, moringa, ginger and others. I have always heard about Golden Milk but never researched for a good recipe. I think I have found one now and will be trying this as my night time relaxer tonight.
As an added bonus, I learned how to make almond milk and will try my Golden Milk recipe with that. We grow turmeric here so all my ingredients will be fresh. ?
I cannot wait!
Cassandra
Hi Cassandra,
Great to hear that you like my site!
I have also been drinking herbal teas frequently for over 10 years but I just tried making Golden Milk recently. Almond and cashew milk are great options for making it and homegrown fresh turmeric is excellent.
Enjoy your fresh Golden Milk and have a good sleep!
Best Regards,
Joonas
Hi –
Could this be cooked for hours at a low heat? Would cooking it for longer make the tea bitter? What is a good point to add the milk?
Thank you!
Hi Julia,
Yes, you can prepare Golden Milk by cooking it at low heat for a long time. It will not become bitter.
I recommend adding turmeric, cinnamon, ginger, and black pepper (and green cardamom if you want) to a saucepan. Instead of milk, add some water and cook on low heat for as long as you want. Just make sure to add more water if too much will be evaporated.
After you add the milk, cook for an additional 5 minutes before removing it from heat.
-Joonas