Easy Turmeric Milk Recipe (2024)

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Easy dairy-free Turmeric Milk (Golden Milk) is the perfect way to wind down after a hectic day. This anti-inflammatory powerhouse is ready in less than 5 minutes thanks to the magic of dried spices!

My cousin (my BFF) has been sick and single-Momming while her husband is on a fun snowboarding trip. I was on the phone with her the other day and we started talking about Turmeric Milk aka Golden Milk to help her feel better.

I texted her the link to this post but there was so much information missing that I wound up verbally conveying to her, I realized I needed to update this old thing and make sure you are all taken care of as well. Let’s get to it!

WHAT IS GOLDEN MILK (TURMERIC MILK)?

Turmeric Milk is essentially some spices and sweetener in milk that is heated and served. It is an antioxidant and anti-inflammatory powerhouse and a great way to wind down at the end of the day.

Traditional Golden Milk is made with honey, fresh turmeric root, cinnamon sticks, and whole black peppercorns. Yep, you read that right – black pepper. We will get to that in a second.

For this recipe, I simplified it to dried herbs and spices. I figure that when you are feeling under the weather, the last thing you want to do is start shopping for specialty ingredients. You probably already have all of these dried spices in your house. Now, you can whip up some easy golden milk in minutes!

HEALTH BENEFITS OF GOLDEN MILK

You probably already know that I am mildly (understatement lol) turmeric obsessed. I try to make dishes with it as often as possible!

Recent research suggests that curcumin, which is the key compound in turmeric, aids in protecting you against a variety of diseases due to its anti-inflammatory properties.

The problem is that curcumin is not well-absorbed by the body by itself. Here comes the black pepper explanation.

Pepper contains a compound called piperine. Combining piperine and curcumin increases the bioavailability of curcumin by up to 2,000% according to a research study by the journal Planta Medica.

So, what does this mean in layman’s terms?

That the combination of even just a pinch of piperine (in black pepper) activates the anti-inflammatory properties of curcumin (in turmeric). So, if you have an autoimmune disease, joint paint or other inflammation, drinking golden milk lattes may help you reduce inflammation.

WHAT DOES GOLDEN MILK LATTE TASTE LIKE?

There is an earthy taste but truth is that the final taste of the Turmeric Milk Latte will depend on which non-dairy milk and sweetener combination you use. Start with my recipe below and begin tweaking and experimenting from there!

WHAT KIND OF MILK CAN I USE TO MAKE TURMERIC MILK?

I like to use unsweetened vanilla Hemp or Cashew milk as the base as they are both vegan, usually gluten-free (check your brands) and both really creamy!

Oat milk, almond milk, and canned coconut milk all work as well. Sometimes, I like to do a combo of canned coconut milk and almond milk. When using thinner milk (like almond milk, I’ll sometimes add a dollop of coconut butter or Ghee to froth it and add some healthy fat).

WHAT KIND OF SWEETENER SHOULD I USE FOR GOLDEN MILK?

Most traditional Golden Milk Recipes are made with high-quality raw honey. In fact, you make a paste from honey, herbs, and spices and use that to sweeten the milk.

I don’t like to end the night consuming sugar so I use a little monkfruit sweetener (like stevia but no aftertaste). That makes this a low carb or Keto Golden Milk Recipe.

FAQs

How much turmeric do you put in a glass of milk? ›

How to make turmeric milk? Add around 1 teaspoon turmeric powder or 1 inch of fresh ginger in a glass of milk. Boil it for 10 to 12 minutes. Once you strain it, your turmeric milk is ready for drinking.

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Is it OK to mix turmeric powder with milk? ›

Turmeric milk as Immunity Booster for Digestive, Respiratory, and Arthritic issues. A cup of turmeric milk can relieve heartburn, bloating, and acid reflux. People with sinus and tonsil problems should consume turmeric milk to relieve chest congestion and cough.

What happens to your body when you drink turmeric milk before bed? ›

Sleep inducer- Consuming turmeric milk before bed is a great way to get rid of problems like mental fatigue, anxiety, and stress. This golden drink acts as a great sleep inducer as it eases your nervous system and helps your body relax. Drink haldi doodh at night and get the deep sleep that you crave.

Should turmeric be boiled in milk? ›

It is better to mix turmeric after boiling. Yes, heating destroys some of the benefits of turmeric. When heated, the effect of curcumin – the bright yellow pigment and active ingredient in turmeric, which has powerful antioxidant and anti-inflammatory properties – is destroyed.

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What is the best time to drink turmeric milk? ›

At night, the body of a human being is generally at rest. During this time, turmeric milk helps the body by rejuvenating and accelerating recovery. After drinking turmeric milk, the long hours of rest benefit the body by making room for recovery. During the change of season, one should drink turmeric milk at night.

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Who should not drink turmeric milk? ›

People who should not take turmeric include those with gallbladder problems, bleeding disorders, diabetes, gastroesophageal reflux disease (GERD), infertility, iron deficiency, liver disease, hormone-sensitive conditions, and arrhythmia. Pregnant women and those who are going to undergo surgery should not use turmeric.

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How long does it take for turmeric and milk to work? ›

Dosage: Consume 1/2 to 1 1/2 teaspoons of turmeric per day and you may start to feel the benefits after about four to eight weeks.

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Is turmeric milk good for the kidneys? ›

In people who are predisposed, this can worsen kidney stones or produce them in large doses. Therefore, please refrain from using if you have kidney problems. Might lead to iron deficiency: Iron absorption may be hampered by too much turmeric. If a person doesn't get enough iron, this can cause iron deficiency.

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Which is better turmeric water or turmeric milk? ›

Good for skin: As per experts, the anti-inflammatory and antioxidant properties make haldi water the perfect drink to boost skin health. Boost digestive system: Like haldi milk, haldi water is also said to boost digestive health by stimulating bile production and reducing inflammation in the digestive tract.

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Which turmeric is best for milk? ›

So, take a stick of turmeric (the variety used in cooking; varali manjal in Thamizh) and crush it coarsely using a mortar and pestle. 2. Crush a few peppercorns too. The white variety is better.

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Does turmeric stain teeth? ›

Though turmeric has a pretty intense yellow color, you would need to eat or drink it regularly for it to stain your teeth. Plus, brushing your teeth twice a day and cleaning between teeth daily can help prevent those surface stains. If you want whiter teeth, try some clinically proven teeth whitening methods.

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How much amount of turmeric should be added to milk? ›

For a single serving of golden milk or about one cup, simply follow this recipe: Ingredients: 1/2 cup (120ml) of an unsweetened milk of your choice. 1 tsp of turmeric.

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Does boiling turmeric destroy nutrients? ›

Cooking turmeric for just a few minutes does not reduce its nutritional value, but boiling turmeric over high heat or pressure cooking it reduces the effectiveness of Curcumin. However, cooking it for a small duration and pairing it with souring agents may help in better absorption of Curcumin in the body.