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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!
How To Boost Turmeric’s Properties In Turmeric Milk
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:
Calming Almond Milk with Cardamom & Saffron
Authentic Turmeric Milk Tea – Golden Milk
Ingredients
- 1 cup whole milk almond, soy or coconut also work well though milk is traditionally used
- 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 (scraped) or 1/2 tsp vanilla extract optional
- 1/4 tsp coconut oil or ghee optional
- 1 tsp honey, jaggery (gud), or sweetener of choice
Instructions
- In a saucepan over medium-high heat, bring all of the ingredients except coconut oil/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 the milk to simmer for 5 minutes or more depending on how strong you want the flavor of the spices.
- Turn off the heat and strain into your cup. Add coconut oil/ghee (if using) as well as your sweetener. Delight in the warmth and comfort of therapeutic golden milk.
Notes
I have tried making this a few times with turmeric powder bought from Indian grocery stores but have found a “sludge” like material in the bottom of my cup!
Is that normal or is the turmeric not pure?
I think that’s normal and happens to me as well!
So delicious—I’m sometimes super lazy and make it with commercial tea bags of golden milk blend, but your recipe is 1000x better, and I always regret not taking the extra few seconds to make a batch of the real deal. Making some again later this week, and can’t wait!
Also, I love how you navigate talking about the kind of milk to add, and that you encourage people to use real milk if they’re looking for the most traditional version, or an alternative milk if they can’t have real milk. I feel like that part of the story often gets lost in a lot of recipes out there, and that many recipes now seem to be made with vegan milk by default with no mention that it is a pretty major variation on the original—I worry that then people who aren’t familiar with the drink’s origin won’t really understand its roots, and that everyone will begin to assume that it’s supposed to be vegan. But it’s also so nice that you also say that it’s ok to use vegan milks as a substitute (I can’t have straight up milk, so I really appreciate that, and usually make mine with almond milk). Anyway, all to say, such a wonderful and important post, and so well done <3
Thank you so much, Kathryn. That’s very true – whole milk is highly regarded in South Asian cuisine. I’m so happy you liked it! I’ll have to try it with almond milk sometime. Thanks for sharing your review!
Can I use fresh turmeric? If so, how much should I use?
I have not tried it with fresh turmeric but a quick google search says you should use 3 times the amount of dried. Hope that helps!
I am not sure where to find these herbs, like where can I buy Whole Cardom , star anise leaf or turmeric . I have Mc cornice spice turmeric but t is not loose it’s packagd
You can find most of these spices at your local supermarkets in the spice aisle. I’d avoid purchasing star anise if you don’t plan to use it again. And McCormick Ground Turmeric would work for this recipe as long as it’s a powder!
Sorry, but this recipe is not authentic.
1.) According to over 5,000 years of Ayurvedic medicinal study, honey should never be heated or cooked, so it should never be used for this medicinal drink.
2.) Likewise, coconut milk should NEVER be used in this medicinal drink. It can only be boiled whole cow’s milk. For an explanation, do some research into the Ayurvedic view of cow’s milk, and why it is the only milk that works for this drink.
Hi Jill,
Thanks for your insight and knowledge! Regarding your first point, I have asked for honey/sweetener to be added *after* making the milk in the recipe so it is not cooked. I will update the wording for more clarity. On your second point, you’re right – we have grown up with cow’s milk being used to make turmeric milk. But I wanted to give a dairy-free option as well. I hope that helps and thanks again!
I’m interested in it for inflammation, stomach issues, sleep and anxiety. Can you break down what each ingredient is best used for?
Hi Janet, the spices are all soothing and have various beneficial properties. I would hesitate to break down their best property simply because they’re complex and would benefit different people in different ways.
Hey where is the Ashwaghanda ? It’s a must have!!!!!
Hi Jp! Ashwagandha is an excellent idea but I do avoid it here as it is a medicinal herb and I don’t think it would be suitable for everyone. It is also not often added in everyday turmeric milk in most households.
Turmeric milk is a magical drink which contains many healthy contents. Its golden color & taste is so delicious,soothing with full of flavors. Thank you for sharing the recipe of golden turmeric milk. I liked it!