Our family has enjoyed this golden milk recipe for years and it’s a favorite of ours. I love curling up with a good book and a hot drink, and golden milk is a great hygge option. Its earthy, golden spice is a powerful Ayurvedic medicine used for centuries.
Naturally gluten-free, golden milk is a tasty way to get the health benefits of turmeric!
Turmeric Golden Milk
You’ve probably encountered turmeric in Indian or Asian dishes. It’s easily recognized by its bright yellow (and I mean very bright yellow!) color.
Called haldi doodh in India, traditional turmeric tea is simply made with milk and turmeric. More modern versions of golden milk add everything from maple syrup to oat milk. Prepared this way with warming spices like cinnamon and ginger, even my kids love the flavor. It tastes similar to chai, but this recipe doesn’t use cardamom.
We can have this turmeric tea several times a week, depending on the time of year and what sounds good. I love drinking it, especially before bed. Golden milk aids relaxation and helps boost the immune system while sleeping.
Benefits of Golden Milk
Golden milk is more than tasty. Consuming turmeric supports digestion, immune function, and liver function. It may even offer protection from some types of cancer. Turmeric’s anti-inflammatory properties make it popular for joint pain. It’s also been shown to protect heart and cardiovascular system health.
This tea maximizes the natural antioxidant power of turmeric because it’s served hot. We’re also combining it with other beneficial spices and a little fat and pepper for better absorption.
There are several variations on how to make turmeric tea (given below). But here’s what you need to get the full benefits of turmeric. Heat, the turmeric itself, add fat for absorption, and black pepper to activate the turmeric.
Start with this base, and adjust the spices and sweeteners to your preference!
Which Milk to Use
Traditionally turmeric milk is made with hot cow milk. If your family is able to tolerate it, grass-fed, raw milk adds a nice creamy flavor. Non-dairy milk options include almond milk, cashew milk, pecan, and oat milk. Coconut milk (not the canned kind, but this recipe) is another dairy-free option that adds some healthy fats. Some people use plant-based soy milk, but it’s not something I use or recommend.
It won’t be as creamy, but you can even make this recipe with plain water instead of any milk. Bone broth is another great option for the base and you can omit the sweetener if you use broth. Broth obviously yields a more earthy, savory flavor. If you don’t use milk or broth, consider adding a small amount of fat (like ghee or coconut oil) as it increases absorption.
Feeling really brave? Try using camel milk instead!
