Our family has been drinking this golden milk recipe for years and it is our favorite. I like to curl up with a good book and a hot drink and golden milk. A great hygge option. The earthy golden spice is a powerful Ayurvedic medicine that has been used for centuries.
Naturally gluten-free Golden Milk is a delicious way to get healthy. Benefits of Turmeric!
Turmeric golden milk
You may have encountered turmeric in Indian or Asian cuisine. It is easily recognized by its bright yellow (and I mean very bright yellow!) color.
In India, traditional turmeric tea called haldi dud is simply made with milk and turmeric. More modern versions of golden milk include everything from maple syrup to oat milk. It is prepared this way with warm spices like cinnamon and ginger, and my kids love the taste. It is similar to chai, but this recipe does not use cardamom.
We can drink this turmeric tea several times a week depending on the time of the year and what feels good. I especially like to drink it before bed. Golden milk helps to relax and strengthens the immune system while sleeping.
Benefits of golden milk
Golden milk is very sweet. Consuming turmeric supports digestion, immunity and liver function. In fact, it can provide protection from some types of cancer. Turmeric’s anti-inflammatory properties make it popular for joint pain. It has also been shown to prevent Heart and cardiovascular system Health.
This tea is served fresh and maximizes the natural antioxidant power of turmeric. We mix it with other important 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. Add heat, the turmeric itself, fat for absorption, and black pepper to activate the turmeric.
Start with that and adjust the spices and flavors to your liking!
Which milk to use
Traditionally, turmeric milk is made from hot cow’s milk. If your family can handle it, grass-fed, raw milk adds a nice creamy flavor. Non-dairy milk options include almond milk, raw milk, pecan and oat milk. Coconut milk (not the canned kind, though This recipe) is another dairy-free option that adds some healthy fats. Some people use plants as a base I am milkBut it’s not something I would use or recommend.
It won’t be as creamy, but you can make this recipe with plain water instead of any milk. Bone broth is another good option for the base, and if you use broth, you can leave out the sweetener. It obviously gives the soup a more earthy, sweet taste. 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 to use it Camel milk Instead!
Golden Milk Recipe (Turmeric Tea)
Golden milk is a great way to take turmeric every day to boost digestion and immunity. Learn how to make this health-boosting drink in less than 5 minutes!
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Place all ingredients (except pepper) in a high speed mixer and blend until smooth.
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Pour into a small pan and heat for 3-5 minutes on medium heat until warm, but do not melt.
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Stir in the black pepper and cayenne pepper, if using.
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Drink immediately.
Nutrition facts
Golden Milk Recipe (Turmeric Tea)
in serving size
Calories 163
72 calories from fat
% Daily Value*
Fat 8 g12%
Saturated fat 5 g31%
Polyunsaturated fat 0.3 g
Monounsaturated fat 2g
Cholesterol 29 mg10%
Sodium 93 mg4%
Potassium 400 mg11%
Carbohydrates 16 g5%
Fiber 1 g4%
Sugar 15 g17%
Protein 8 g16%
Vitamin A 418 IU8%
Vitamin C 0.3 mg0%
Calcium 308 mg31%
Metal 1 mg6%
* Percent daily values are based on a 2000 calorie diet.
- Turmeric has a natural, bright yellow color and can stain mixers and countertops. The color will fade eventually, but a paste of baking soda and water and scrubbing the stain can help.
- This is already done turmeric ginger sauce It is a perfect alternative if you prefer to make this tea with bone broth.
Golden Milk Shortcuts
If you don’t mix the spices every time you make tea, you can simply mix the spices and add them to the warm milk when it’s ready.
Option 1: dry golden milk mixture
To use, add 2 teaspoons of this mixture to 2 cups of warm milk.
Option 2: Golden turmeric paste
Another reader, Rose, also shared this difference (thanks, Rose!).
In a stainless steel pot, combine the water, pepper, and pepper. It should make a thick paste. Cook for 7 to 10 minutes and stir. Remove from heat and add coconut oil, use a whisk to mix in the coconut oil completely. Transfer to a glass jar with a lid and refrigerate.
To use, whisk 1 teaspoon of golden paste into 2 cups of warm milk. Add molasses, vanilla extract and cinnamon to taste.
Turmeric Tea FAQ
This recipe has been popular over the years and I have received quite a few (hundred) questions about it. I created this list to address the most frequently asked questions:
Where do you get turmeric?
Lately, I’ve been getting fresh peppers from the garden. I’ve also ordered a lot of dry, powdered turmeric before. I use it in many spices, Beauty recipeAnd this golden milk. Look for one that’s organic, gluten-free, and has curcumin. The brand usually specifies a percentage. I ordered. This is on most of the time.
Looking for a more convenient option? One of my favorite brands is Organically Made Delicious. Turmeric drink mix. It’s full of superfoods to help you sleep, boost your immune system, and help you relax at night.
What if I don’t like turmeric/pepper/tea?
This might still be worth a try, as it doesn’t taste like any of them. Black pepper is important here because it contains piperine, which is known to enhance the benefits of turmeric.
Can I leave out the honey/maple syrup?
of course. I find it helps meld the strong taste of the turmeric, but it’s not essential. You can also use stevia (healthy for blood sugar) or nutrient-dense. Blackstar molasses To get health benefits. Note that the molasses gives the gingerbread flavor more than just a mild sweetness!
Can I get turmeric in my diet in other ways?
for sure! But this is very sweet in my opinion. If you’re not into turmeric lattes or don’t want to take the time to drink them, just add the ingredients to any meal or take them alone. For example, toss some turmeric, black pepper and olive oil on some roasted vegetables to accomplish the same thing.
___ I have a medical condition or am pregnant/nursing. can i drink this
I always recommend talking to a health professional before using any natural medicine. According to the University of Maryland Medical Center, cooking with turmeric is safe during pregnancy and nursing. However, they warn against taking turmeric supplements without consulting a health professional first.
Other health experts recommend avoiding onions Large, dosage For the following:
- During pregnancy
- Those who have or have a history of biliary tract obstruction
- People in the blood
- Those who are at high risk for kidney stones
- People who are about to undergo surgery (because turmeric is a blood thinner).
If you have a medical condition, be sure to ask your natural health care practitioner or midwife before drinking golden milk. Before making a decision, talk to someone who knows your situation.
Can children drink turmeric tea?
I give a small amount to my children. Turmeric is the best spice! They love the taste and love to help you make it. However, if you have any questions or concerns before consuming this drink, check with your healthcare provider.
This soiled my counter/mixer/cup. what do i do
I have good news and bad news. The good news is that the stains are not harmful and will disappear over time. The bad news is it will take a while. Using baking soda water paste helps to clean the dirt.
Can I make a big batch and refrigerate?
for sure! I make up to a half gallon and keep it in the fridge. I also like it cold, but you can reheat it in a small pot. This Turmeric lemon It’s another sweet version on hand
Can I use fresh turmeric root?
Yes! It wasn’t often available where I lived, so I used dry for this recipe. To use fresh, add a 1-inch piece of fresh turmeric root to the recipe. It does the same thing. You may also want to strain it using a fine mesh strainer to remove any remaining grains or bits.
You can use fresh ginger instead of dry in this recipe.
How do you use turmeric? Share your favorite uses below!
This article has been medically reviewed Madiha Saeed, M.Da board-certified family physician. As always, this is not personal medical advice and we recommend that you talk to your doctor.
