This divine golden milk or turmeric latte is the perfect drink for the season. It warms you from within, warding off colds and infections while boosting the metabolism, thanks to the star ingredient, turmeric. Taken just before bedtime, it helps you sleep better. And this is not just a super antioxidant, anti-inflammatory beverage; it is also superbly delicious with the alluring flavors of cardamom, cinnamon, cloves, ginger and saffron.
The first sign of the sniffles would send my mom scurrying not to the medicine cabinet but to the kitchen, to cook up some turmeric milk or haldi ka doodh. It was the best medicine a kid could ask for --warm, soothing, sweet and infused with the aroma of spices.
Now, in my home, I often stir up this healing turmeric milk, alongside others like masala chai and matcha green tea latte, for my family during cold and flu season. Although I confess I more often make them just because they're so tasty.
Turmeric, as we all know by now, has some amazing health benefits and one of them is its ability to fight infections. Turmeric milk harnesses this amazing antioxidant power of turmeric and amplifies it with other warming spices, including cinnamon and, sometimes, ginger. It's such effective medicine that this amazing drink has now found a global fan following and has been glamorized with sobriquets like "golden milk" and "turmeric latte."
Every Indian cook has their own recipe for golden milk, but here today I want to share with you a recipe that is uniquely mine and yet quite authentic. It sticks close to the drink's ayurvedic roots, is utterly healthful, and stunningly delicious. If you make a cup, I promise, you'll be back for more.
Why you will love this recipe
- It is like drinking a treat out of a glass. This turmeric milk is so delicious with nuts and saffron and other spices, you will want to drink it all the time.
- It is so, so nourishing and healthful. You can read more about just a few of the many health benefits of turmeric milk in the next section.
- It is everyone friendly. Kids nor adults can resist a cup of golden milk. My recipe is soy-free, dairy-free and gluten-free. I do include nuts for flavor and their healthful properties but you can leave them out if you are nut-free.
Health benefits of golden milk
- Turmeric, aptly called the golden spice, has long been used in Ayurveda to boost energy, soothe the digestive system, heal the respiratory system and fight joint pain and arthritis.
- Turmeric is antibacterial, antiviral and antifungal and it helps fight infections.
- Turmeric and ginger together help fight gas and bloating.
- All of the spices in golden milk, including turmeric, cinnamon, cloves and cardamom, have antioxidant and anti-inflammatory powers. They help control blood sugar, improve heart health, and fight cancer.
- Spices also improve brain function, and can keep diseases like Alzheimer's and Parkinson's at bay.
- Nuts are warming to the body and give you a nutrition boost. They also contain magnesium and calcium and small amounts of melatonin, which can improve sleep quality.
- Curcumin and saffron help reduce anxiety and promote better sleep. These two herbs can also be a powerful aid for weight loss.
Expert tips for making golden milk
- Use a creamy non dairy milk. Oat milk or soy milk are both great choices. Thinner milks like almond milk can be used but won't have the same amazing flavor.
- Add a few nuts to the golden milk. The fat in the nuts helps improve the absorption of curcumin, the active compound in turmeric. The nuts also further boost the nutritive qualities of golden milk and make it taste creamier and more delicious. Walnuts, pistachios, cashews and almonds are all good choices. If using almonds make sure you don't peel them but use them whole. If you are nut-free add a few pumpkin seeds.
- Don't add too much turmeric. I should have put this in caps because this is probably the single biggest mistake people make. Turmeric is not only bitter and astringent tasting which can ruin the flavor of the drink, but in large quantities it can cause bloating, acidity, nausea and upset stomach in some people. In some cases it can cause kidney stones. A rule of thumb is no more than ½ teaspoon per cup of milk. That's enough to harness the goodness of turmeric without making yourself sick. You can enjoy more turmeric (in small quantities) in other recipes during the day, including in your smoothies or in tasty recipes like this turmeric ginger tea, turmeric rice or turmeric cardamom cake.
- Throw in a pinch of saffron. This is not absolutely necessary but saffron, also a warming spice with multiple benefits, adds flavor and a further health boost.
- Use chai masala to make the golden milk. One of my favorite ways to use chai masala, besides making fantastic masala tea of course, is in golden milk. The blended spices release their goodness into the turmeric milk more easily than whole spices would. Also chai masala has more beneficial spices than you would normally add to turmeric milk, including black pepper. Piperine, a compound in black pepper, makes the turmeric more bioavailable to the body.
Ingredients
- Non-dairy milk. Use a creamier non dairy milk like oat milk, soy milk or cashew milk.
- Saffron (kesar). You just need a pinch of saffron to boost the healing powers of your turmeric tea.
- Nuts. I use almonds (with skin on) and cashews to thicken the milk and add more flavor to it, as well as to harness the health benefits of nuts. You can choose any nuts you like, including walnuts and pistachios. If you are nut-free skip the nuts. You can also add a tablespoon of pumpkin seeds or pepitas instead of the nuts.
- Turmeric (haldi). Try and buy organic ground turmeric when possible. You can use fresh turmeric in this recipe. Substitute each half teaspoon of turmeric with a teaspoon of freshly grated turmeric.
- Ginger (adrak). Ginger is not just good for you in the winter, it also has so much wonderful flavor. Fresh, grated ginger adds a wonderful twist of spicy-fresh flavor in this golden milk.
- Chai masala. My chai masala recipe has the perfect blend of healthful spices, including cinnamon, cardamom, cloves, star anise, peppercorns and ground ginger. But if you would rather mix up your own spices for the turmeric latte, read the “Variations” section below.
- Sweetener of choice. Honey is often added to turmeric milk because it can soothe sore throats, but because we are vegan here you can use another sweetener like coconut sugar. Maple syrup is fine too. Or use regular cane sugar or any sugar you have on hand. If you are avoiding sugar, you can use any sweetener of your choice, including stevia or erythritol. You can also blend up 3-4 dates along with the nuts and milk and skip any more added sugars altogether.
How to make golden milk
- Place the milk in a blender along with the saffron and nuts. Blend until very smooth. (You can skip this step if you aren't adding nuts. Just add the saffron to the milk in the saucepan.)
- Add the blended milk to a saucepan along with all of the remaining ingredients. Let the turmeric milk infuse with the spices over low or medium low heat until the milk is just about to boil.
- Turn off the heat and let the golden milk stand, covered, for five more minutes. Strain into cups and enjoy!
Variations
- In a hurry? Make this turmeric milk with just four ingredients. At its most basic turmeric milk needs no more than four ingredients--milk, turmeric, ground black pepper and a sweetener. If you can't make the time just skip everything else. This may not taste as amazing but it will taste good and still has great health benefits.
- Make this with whole spices instead of chai masala. For this recipe, which makes 4 6-oz servings of turmeric latte, use 4 cloves, 4 green cardamom pods, an inch-long stick of cinnamon and 4-5 peppercorns. Crush them in a mortar and pestle or in a spice grinder and add to the milk in the saucepan.
Frequently asked questions
Sure, turmeric milk is a healthful drink and you can definitely incorporate it into your diet on a daily basis.
Turmeric, saffron, ginger and the other spices in this drink all have metabolism-boosting properties, making this a great drink if you are looking to lose weight. Be sure not to overdo the sugar, or use a sweetener like stevia or erythritol.
The quantity of turmeric per serving in this recipe is not going to cause stomach upsets. But if you have a very sensitive stomach you can start out by adding less, then work your way up gradually. Spices are extremely potent and turmeric is known to cause bloating, acidity and diarrhea in some people when consumed in excess.
It is best to make turmeric milk right before you plan on drinking it. You should make the chai masala in advance, and you can grate and store ginger in the fridge for up to a week.
More turmeric recipes
Golden Milk
Equipment
- Saucepan with lid
Ingredients
- 3 cups non dairy milk (I used oat milk)
- 3 raw almonds (skin on)
- 1 tablespoon raw cashews
- ¼ teaspoon saffron
- 1½ teaspoons ground turmeric (or use 3 teaspoons fresh, grated turmeric root)
- 2 teaspoons ginger (grated)
- 1½ teaspoons chai masala
- 4 teaspoons sugar (I used coconut sugar. You can use maple syrup or turbinado sugar or any other sugar. If low carb use stevia or erythritol).
Instructions
- Place the milk in a blender along with the saffron and nuts. Blend until very smooth. (You can skip this step if you aren't adding nuts. Just add the saffron to the milk in the saucepan.)
- Add the blended milk to a saucepan along with all of the remaining ingredients. Let the turmeric milk infuse with the spices over low or medium low heat until the milk is just about to boil.
- Turn off the heat and let the golden milk stand, covered, for five more minutes. Strain into cups and enjoy!
Recipe notes
- In a hurry? Make this turmeric milk with just four ingredients. At its most basic turmeric milk needs no more than four ingredients--milk, turmeric, ground black pepper and a sweetener. If you can't make the time just skip everything else. This may not taste as amazing but it will taste good and still has great health benefits.
- Make this with whole spices instead of chai masala. For this recipe, which makes 4 6-oz servings of turmeric latte, use 4 cloves, 4 green cardamom pods, an inch-long stick of cinnamon and 4-5 peppercorns. Crush them in a mortar and pestle or in a spice grinder and add to the milk in the saucepan.
- Don't boil the milk while cooking the golden milk. Instead let it come to scalding point over low to medium low heat, then turn off the heat, cover the milk and let the spices infuse for a few more minutes. This will give you the best flavor. And always drink golden milk hot for the maximum benefit!
Carla
Hi Vaishali, I have made this golden milk a dozen times in the last two weeks. It is so delicious and I love the flavor the blended nuts add. Thanks for sharing this yum recipe.
Kirsten
I made this last night without the peppercorns, and it was so aromatic and delicious. I'll be making golden milk regularly from now on.
Vaishali
Woohoo, so happy you made it, Kirsten!
Joanne
Your intro mentions cinnamon but it isn't in the list of ingredients. The homemade spice mix for chai masala in the notes lists 4 cloves, 4 green cardamom pods, 4 cloves and 4-5 peppercorns - 4 cloves are mentioned twice. Should cinnamon be in that mix vs 4 extra cloves? I also found your recipe for the chai masala and I plan to make and use that spice mix, but please correct this recipe for future reference. Thanks.
P.S. I really enjoy your ALL recipes! Baking some of your cake recipes that feature lemon or tumeric today.
Vaishali
Hi Joanne, thanks for pointing out the typo--corrected now to include a 1-inch piece of cinnamon. Thanks for the kind words and hope you try the turmeric cardamom cake! It's my favorite.
Joanne
I did try the turmeric cake and it was fabulous. I will be making this cake again soon. I also think I will increase the cardamom next time, too.
Saheli
So delicious and appetizing. Just what we need as the weather is cooling off. Love the use of the elegant black cups showing off the yellow milk. Thank you!
Vaishali
Thanks Saheli. ❤️
Anonymous
Just fell on my hip and wondering whether tumeric will alleviate the pain. Sylvia
Vaishali Honawar
Silvia, how awful! Sorry to hear that. Turmeric is an anti-inflammatory, so I guess it might have some positive effect on pain, but even if it did, you might have to take large quantities to see a difference. I am no doctor but I would advise not to rely on turmeric to alleviate pain. Among other things, it definitely is not going to act instantly.
Cathy
I loooove this recipe, thankyou so much for posting it! I make it when I'm not even sick as it's a great comfort drink when it's a bit nippy out & I need some tlc.
I added some fresh ginger & orange zest to mine & sweetened with maple syrup & I feel better already 🙂
Thankyou so much Vaishali
Sarah Gupta
Love this post! Since marrying an Indian guy, haldi has become my favorite "cure-all!"
And it's not vegan, I know... but a little Bailey's tipped in never hurt anyone. 🙂
Zengirl
Vaishali,
Happy new year to you, desi and furry friends. Hali ka soy doodh is good in this winter season. I should try it even when I am not sick, looks good.
Sunshinemom
I am always administering this to the family when they catch cold but haven't tried with soymilk at all! I just didn't think it would be as effective.
I checked that site and found your site mentioned now but he/she still hasn't hyperlinked!
Vaishali
Malar, thanks!
Apricot, thanks for the link-- I'll check it out.
Pavani, thanks-- hope it helps you feel better! 🙂
Dairy Free Betty, Turmeric has a pretty long shelf life-- I would daresay you could use it even if it had been standing around for months or a couple of years! Mine usually runs out every six months or so.
Priya, Thanks
Caribbeanvegan, thanks and a happy new year to you!
Claire, thanks. I have heard about the cold-soothing properties of echinacea but never tried the tea. Will do sometime.
Anonymous, Shri, Voracious, Thanks!
Asha, thanks and a happy new year to you!
Maya, thanks!
Nithya, yes, it is surprisingly good-- it's key not to add too much of the turmeric or it could get bitter, but with just the right amount, the sugar and the spices, Desi says it tastes like payasam 🙂 He used to hate the concept but once he'd tasted it, he became a fan 🙂
Empowerment, Sorry about the sniffles and hope you feel better soon.
Thanks for giving Deb a piece of your mind-- I notice she's added a credit line to the recipe, although she still hasn't added a link.
Maya, Cham, Parita, thanks, all, and yes, plagiarists are the worst.
Parita
I have turmeric milk all the time when down with cold and flu though havent tried soy milk as yet, tasted once and didnt like the taste but your recipe to add spices certainly looks promising, will try and let you know 🙂
Sorry to hear about plagiarism, some people just dont have conscience!!
Cham
I always didn't like the after taste the soya milk gave! Probably I should try the costco one.
Plagiarism is untolerable- people who does never accept or realize!
Maya Varadan
Vaisahali,Initially I missed reading about ur notes on Plagiarism.I feel sorry for you.I totally agree people can adapt/get ideas from others but plagiarismis unacceptable .
Empowerment Engineer
Vaishali, how did you know that I had a bad case of sniffles? I am trying to be vegan for the whole month of January as an experiment and I was missing the haldi ka doodh. I never thought to try making it with soymilk, since I have only ever had soymilk cold (like in my cereal). I am surely going to go home tonight and have this before I go to bed, and give some to AJ as well.
By the way, I went to Deb's blog and gave him/her a piece of my mind. My comment might not be approved though, I am guessing.
nithya at hungrydesi
I'm pleasantly surprised to know this actually tastes good! When we were in India last, my husband's aunts recommended he drink it to kick a cold, and I teased him about it b/c we were sure it would be gross (as in "drink it, drink it)!
sorry to hear about the plagiarism...just saw that a blogger i like/respect did this w/a recipe from food network.
Maya Varadan
We take this Haldi Ka Doodh during our regular bout of cold and cough.I should try with Soymilk.
Asha
I recently tasted the (hesitatingly) Vanilla Soy milk, really loved the taste. Combinig Haldi to it is fab and healthy too.
Happy 2010 to you! 🙂
The Voracious Vegan
This looks wonderful. Turmeric is so powerful, and paired with cinnamon I'm sure the healing affects are doubled! Thank you for such a great recipe.
Shri
That looks rich!!That is my dad;s fav treatment to colds and coughs..Will try with soy instead of stinky white milk.
Anonymous
Hi Vaishali
Great recipe. I never liked the concept of Haldi ka Doodh but after your notes about cardamom and all, I feel like making it sometime.
Plagiarists are hopeless.
Claire
This looks great! I love the idea of food to fight a cold. Echinacea tea is good, too.
That plagerist's website is the worst, isn't it? I just googled another random recipe and found it was lifted from the Meatless Mondays site - introduction and all.
caribbeanvegan.wordpress.com
I have the worse cold at the moment and I am going to make of of this to drink tonight. I do not wanna take alot of meds that would ruin my system in a few years. I am going to try this tonight to see how it goes. Thanks a bunch and Happy New Year
Priya
Will give a try with soya milk, i do often this turmeric milk with regular milk..
Dairy Free Betty
this was really really interesting, thank you for sharing.
I have had my tumeric for awhile... what is it's shelf life?
I've had an amazing dish with just tumeric, green pepper, onion and salt and pepper... so good!!
Pavani
I give my son some haldi ka doodh when he has cold, never tried with soy milk though. I'm going to try this today as he passed on some germs to me.
apricot
Here's a link to the formal copyright complaint process for wordpress. It looks like a pain in the behind (and won't take care of non-wordpress people), but you should be able to shut the plagiarizer down.
Malar Gandhi
Well said about curcumin and its anti-inflamatory properties...yeah, indegeous food is full of goodness:) I take this milk regularly during winter. But never tried with soy milk...must be tastee:)