Turmeric Milk (haldi ka doodh) is an ancient Ayurvedic drink that’s known for its anti-inflammatory properties. This quick and easy recipe is optimized for absorption, includes several warming spices and tastes perfectly sweet, rich, yet light and comforting.
I have a blog named using the words ‘tea’ and ‘turmeric’… a blog that focuses on the nutritional benefits of traditional recipes… a blog that celebrates the wisdom of South Asian cooking techniques.
Let’s do this!
All About Turmeric
I’m assuming you’ve heard of turmeric (since, you know, it’s in your URL). And if you haven’t, read on as I try to enunciate my love for it.
Chances are, if you are near me and have the sniffles or a sore throat, I’ll offer you turmeric milk. If you feel joint pain, I’ll slightly force you to drink turmeric milk. If you’re feeling kind of down with the blues, you guessed it – turmeric milk! (It’s a mood enhancer.) I truly, wholeheartedly, passionately believe in its benefits. Heck, it’s the first thing I drank after my baby entered the world.
Let me convince you with a few facts (since you shouldn’t believe random people on the internet):
- Turmeric has been used for centuries in Ayurvedic medicine as well as Traditional Chinese medicine.
- In one of the most comprehensive summaries of turmeric health benefits, ethnobotanist Dr. James Duke reviewed 700 studies and concluded that turmeric outperforms many pharmaceuticals to reduce inflammation and support brain and joint health.
- The National Institutes of Health PubMed database, one of the top directories for medical research, listed nearly 5000 studies and articles on turmeric or curcumin (and that’s in January of 2015).
- Numerous studies have linked turmeric with a vast amount of anti-inflammatory and antioxidant effects.
And I’m just touching the tip of the iceberg here!
With this recipe, you’re packing on the healing properties of all the additional spices as well. The black pepper actually enhances the absorption of the turmeric. Plus, turmeric is better absorbed with a fat. For example, turmeric is often used in curries, where there’s always a fat element. This is why I’ve included the option to use coconut oil or ghee.
With all this talk about its medicinal properties, I don’t want to undermine that this drink is truly delicious! The warming spices, the full-bodied, earthy taste, and the soothing aroma…as cliche as it sounds, it’s not just a drink, it’s an experience. So slow down, relax, and focus on how you’re nourishing your body while enjoying a unique and flavorful drink. W.I.N.
Lastly, I know this recipe has a long list of spices. Feel free to omit the ones you don’t have on hand. Keep it as basic or supercharged as you’d like. And if you try it, do share with me in the comments below and/or tag me on Instagram.
More hot drink recipes:
Authentic Turmeric Milk Tea – Golden Milk
Turmeric Milk (haldi ka doodh) recipe is an ancient Ayurvedic drink that’s known for it’s anti-inflammatory properties. This recipe is optimized for absorption and tastes perfectly sweet, rich, yet light and comforting.
- 1 cup milk dairy, almond, soy or coconut work well
- 1/2 cup water
- 1/4-1/2 tsp turmeric powder*
- thin slice fresh ginger* optional
- 1 whole green cardamom slightly broken
- 1 clove
- 1/2 inch piece cinnamon stick
- 2-3 black peppercorns
- 1 leaf of a star anise
- 1/4 vanilla bean bean scraped or 1/2 tsp vanilla extract
- 1 tsp honey jaggery (gud), or other sweetener
- 1/4 tsp coconut oil or ghee optional
In a saucepan over medium-high heat, bring all of the ingredients except coconut oil or ghee and sweetener to a simmer.
Stir well and lower the heat to a low or low-medium (you want it to simmer but not boil), cover with the lid ajar and allow to simmer for 5 minutes, or more depending on how strong you want the flavor of the spices. Turn off the heat and add coconut oil or ghee (if using) as well as your sweetener.
- Strain into your cup. Delight in the warmth and comfort of therapeutic golden milk.
*You can increase up to 1 tsp, but if you’re trying it for the first time or you’ll be drinking it often, use 1/4-1/2 tsp.
*Ginger isn’t an ingredient I grew up drinking with turmeric. I recently tried it and loved it and it also boosts the healing properties of turmeric milk.