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Pouring Turmeric Milk from a pot into a speckled mug.

Authentic Golden Milk (Turmeric Milk Tea)

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Golden Milk (or Turmeric Milk) is an ancient Ayurvedic drink that's known for its anti-inflammatory properties. This recipe is optimized for absorption and tastes perfectly balanced. Rich with flavor, yet light and comforting.
Course Drinks
Cuisine Indian, Pakistani
Diet Gluten Free, Halal
Keyword golden milk, turmeric milk
Cook Time 15 minutes
Total Time 15 minutes
Servings 1 serving (Makes ~ 1 1/4 cup per serving)
Calories 182

Equipment

Ingredients

  • 1/2 cup water
  • 1 cup whole milk almond, soy or coconut also work well though milk is traditionally used
  • 1/2 tsp turmeric powder (See Note 1)
  • 1 green cardamom slightly cracked open
  • 1 clove
  • 1- inch piece cinnamon stick
  • 3 black peppercorns
  • 1 small star anise optional
  • 1/2 tsp vanilla extract or 1/4 vanilla bean (scraped) optional - (See Note 2)
  • 1 thin slice fresh ginger optional
  • 1/4 tsp ghee or coconut oil optional - (See Note 3)
  • 1 tsp honey, jaggery (gud), or sweetener of choice plus more to taste

Instructions

  • Heat 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, depending on how strong you want the flavor of the spices (up to 10 minutes).
  • Turn off the heat and strain into your cup. Stir in coconut oil/ghee (if using) as well as your sweetener. Delight in the warmth and comfort of therapeutic golden milk.

Video

Notes

Note 1: If you're new to turmeric milk, you may want to start with 1/4 tsp, then add more according to taste and color (potency varies from powder to powder). I usually use 1/2 tsp, but any more than 1 tsp and it starts to taste medicinal and grainy.
Note 2: The optional ingredients, like ginger and vanilla, are not ones I grew up drinking in turmeric milk. I tried & loved them for the taste, plus ginger enhance the healing properties of turmeric milk.
Note 3: Because curcumin (the active compound in turmeric) is fat-soluble, turmeric is better absorbed with a fat. Though the fat content in whole milk may be enough, I've included the option to use coconut oil or ghee if you're using a low-fat dairy-free milk such as rice milk.
To Serve Iced: Allow to cool, then store in the fridge until chilled. Top with ice cubes.
Storage: Allow to cool, then store in an airtight glass jar in the fridge for up to 3 days. 
To Double/Triple: Double/triple all ingredients but the star anise, as it can get too strong. 

Nutrition

Calories: 182kcal | Carbohydrates: 20g | Protein: 9g | Fat: 8g | Saturated Fat: 5g | Polyunsaturated Fat: 0.3g | Monounsaturated Fat: 2g | Cholesterol: 29mg | Sodium: 100mg | Potassium: 430mg | Fiber: 1g | Sugar: 18g | Vitamin A: 401IU | Vitamin C: 1mg | Calcium: 326mg | Iron: 1mg