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, let’s start!
Try this golden milk recipe and feel its health-improving effects. Or just enjoy the delicious and spicy taste.
Turmeric tea made with milk is a traditional ayurvedic remedy that is still very commonly used in India. It is easy to make and has many proven health benefits.
I love herbal teas and often experiment with different types of herbs and ingredients. After making golden milk years ago, it instantly became one of my favorite beverages. There are many ways to make this fulfilling and healthy drink. Here is my favorite one!
History of Golden Milk
Turmeric 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 is 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 ingredients form the base of golden milk. Both cow’s milk and 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 my guide for turmeric teas and products to find my favorite organic turmeric powder.
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 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. It is an effective remedy for nausea, colds, and cough. In addition, it helps with digestion and reduces pain and stiffness in joints.
Milk or “Mylk”
You can basically use any kind of milk for this recipe. It completely depends on your taste preference and if you want it to be vegan or prefer to use dairy.
Fresh, full-fat cows 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.
When you want to make vegan golden milk (or should I say mylk), you have a variety of options. I think cashew, almond, or coconut milk are the best options. But why not go for soy or oat milk if you wish to do so.
My favorite 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 4 servings of Golden Milk Turmeric Tea:
- 4 cups (9.5 dl) of milk (full-fat cows milk, nut milk or other)
- 2 teaspoons of ground turmeric or a 2-inch piece of grated fresh turmeric root
- 2 cinnamon sticks
- 1-inch piece of ginger, sliced
- 1 teaspoon whole black peppercorns
If you feel like acquiring all these ingredients is too much hassle, there is also an easier option. Buddha Teas has developed a ready-made organic golden milk powder. All you have to do is mix it with hot milk. Click here to check the current price for Buddha Teas Organic Golden Milk.
Here are some optional ingredients to consider. For example, you can start with the basic ingredients above, and then make things more interesting by adding some of these next time.
- 2 tablespoons of extra virgin coconut oil (or ghee)
- 6 green cardamom pods (slightly crushed)
- vanilla extract
- 1 tablespoon (or more) raw honey
- ground cinnamon for serving
How to Make Golden Milk
Now we got 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:
- Add the milk, turmeric, cinnamon, ginger, and black pepper to a small saucepan. You can also add the green cardamom if you want to use it.
- Bring to a simmer and cover. Let it simmer for about 5 minutes on low heat.
- Now you can add some extra virgin coconut oil or ghee if you prefer. Then mix it, remove from heat, and let it steep for another 5 minutes while covered.
- Add raw honey (or other sweetener) if you want it a bit sweet. Then strain into cups and serve! You can sprinkle some ground cinnamon on top also.
Are You Ready to Make Some Golden Milk?
If you have never tried golden milk, I warmly recommend that you give this recipe a try. Go ahead and prepare 4 servings so you can enjoy it together with your family or friends!
One great thing about golden milk is that it is quite easy to make a nice basic version of it. But you can also add all kinds of ingredients and experiment with different methods.
You can try making it with coconut milk, or use homemade cashew or almond milk. You can also try making fresh turmeric juice with a juicer and use that instead of turmeric powder.
How about adding some extra ginger to make it spicier. Or even some chili.
I hope that you will enjoy your golden milk. Make drinking it a daily habit and 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.
If you 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!
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