What is Golden Milk (Haldi Doodh) & Why Does This Recipe Work?
Golden milk is a traditional Indian beverage that has been used for centuries in Ayurvedic medicine as a healing drink.
At its core, it is made with turmeric root (or ground turmeric), milk (originally made with cow’s milk but can also be made with plant-based, dairy-free milk like almond or coconut), black pepper, and oil.
While it has recently gained popularity in the media as “Turmeric Latte” or “Golden Milk Latte,” these modern names refer to the same ancient remedy: Haldi Doodh.
To me, this 10-minute recipe is a natural way to warm up from the inside out. However, if you are just getting started with making golden milk, there are a few important things you need to know to “unlock” the benefits of this ancient drink.
It’s not just about the flavor, it’s also about the chemistry.
Understanding the Role of Curcumin:
The star of the show in this recipe is a component called curcumin. It is one of the most well-researched and well-known active ingredients in turmeric, and it has been known to promote holistic health through its antioxidant and anti-inflammatory properties.
The challenge, though, is that our bodies cannot absorb curcumin into the bloodstream when we consume it on its own.
The Science of Absorption: Pepper and Oil
This is where two everyday ingredients, black pepper and oil, come to our rescue to help with what experts call bioavailability, a fancy way of saying how much of the “good stuff” (the curcumin) your body can actually absorb and use:
- Black pepper: One of the active components in black pepper, piperine, is known to help us absorb curcumin when they interact. In other words, a pinch of freshly ground black pepper helps our bodies absorb some of the benefits of this curcumin.
- Oil: We also need a small amount of oil (or fat) because curcumin has poor water solubility. In other words, to benefit from its full potential, turmeric needs to come into contact with oil. In ancient Ayurvedic practice, golden milk was always made with ghee (clarified butter), but in my version here, I used coconut oil (or avocado oil) as it is widely available.
Gentle Heat Is The Key:
The final, but just as important, step is how you heat the milk. You want to warm it gently over medium-low heat until it is hot, but just before it comes to a boil. This is especially important if you are using ground turmeric powder.
By heating it slowly, we ensure the spices fully dissolve into the milk rather than clumping at the bottom. This not only makes the drink more effective but also significantly improves the texture.
Golden Milk Ingredients
The ingredient list for turmeric milk is short, and all are basic pantry ingredients.
You can find the exact measurements in the recipe card below, but here are a few helpful notes from my testing to help you choose the best options and make this drink according to your taste.
Milk: You can use unsweetened, full-fat almond milk, coconut milk, oat milk, or regular dairy milk. Coconut milk creates the creamiest result, while almond milk keeps it a bit lighter.
Cinnamon: You can use either a cinnamon stick or ground cinnamon. A cinnamon stick has a milder taste, while ground cinnamon blends directly into the milk, providing a stronger cinnamon flavor.
Turmeric: This recipe works with either fresh turmeric root or ground turmeric powder, but the two are not interchangeable in terms of strength.
Fresh turmeric has a more vibrant taste and is slightly more potent. Ground turmeric (sometimes sold as “turmeric powder”) is more concentrated per teaspoon and easier to find, but it can vary a lot in intensity depending on the brand.
If you are using ground turmeric, I recommend buying an organic, well-known brand that is made without pesticides, additives, or preservatives to ensure higher curcumin potency and avoid the risk of lead contamination.
I usually buy and recommend Terrasoul, but any organic turmeric powder would work in this recipe.
Should I peel fresh turmeric? I personally do not peel the skin. Instead, I give it a good scrub with a gentle brush under running water, then chop it into small pieces or grate it.
Ginger: Fresh ginger offers a more complex, lightly spicy flavor, while ground ginger is a bit spicier and blends smoothly into the milk. While I personally like the version made with fresh ginger, either option works in this golden milk recipe.
Oil: A small amount of fat is essential in this recipe. You can go the traditional way and use ghee (clarified butter), or use a more common neutral-flavored oil like coconut or avocado oil.
Over the years, I have made this recipe with all of these oils, and they all work well.
Black pepper: Just a pinch is all you need. Black pepper helps the body better absorb curcumin, the active compound in turmeric, and you will not taste it once the drink is ready.
Can I use cayenne pepper instead? I would not recommend using cayenne pepper, as it does not contain piperine (the compound in black pepper that helps our bodies absorb curcumin).
Sweetener: Maple syrup or honey are my go-to choices, but any sweetener would work. The amount you use depends on how sweet you want it.
If you are using honey, do not cook it in the saucepan as it is not safe to boil honey. Just add it to your cup to sweeten your drink.
How to Make Golden Milk – 3 Different Ways
Below, I outline three ways of making turmeric milk. As you read through it, you will see that the methods are pretty much similar, but the ingredients used are variations of the same things.
I wanted to share this with you because ingredient availability may vary depending on where you live.
Whether you’re working with fresh turmeric, ground turmeric, or a prepared golden paste, you can still make a warm, soothing cup of golden tea following one of the methods below:
Method #1: Using Fresh Turmeric and Ginger (Most Potent)
The first method uses fresh turmeric root. I think it is the best option if you prefer that potent turmeric flavor with that vibrant color.
Here in Atlanta, I usually find it at my local farmers’ market. I usually grab a bunch and store it in the fridge, as it will keep well for about a month.
To make golden milk with fresh turmeric root, I mix unsweetened homemade almond milk with fresh turmeric root, fresh ginger root, a stick of cinnamon, a pinch of black pepper, and a bit of coconut oil in a saucepan and cook it (while stirring constantly) on medium heat just until it starts simmering.
While there is no strict rule for how much of each ingredient to use, it ultimately comes down to personal preference.
That said, I’ve tested this recipe many times and find the ratios below to be a reliable starting point:
I use the following ratios for 2 servings of Fresh Turmeric Golden Milk Recipe:
A tablespoon of maple syrup or honey (optional)
2 ½ cups unsweetened almond milk or coconut milk
2 inches of sliced fresh turmeric root
1 inch sliced fresh ginger root
½ teaspoon of coconut oil (or ghee)
A pinch of black pepper
To make it:
Step 1 – Once you have your ingredients ready, place everything in a saucepan (except the sweetener) and bring the mixture to a gentle simmer over medium heat.
Step 2 – Remove it from the heat as soon as it comes to a boil. Place a small strainer over a mug and strain the drink.
Step 3 – Add your favorite sweetener, then stir well before drinking.
Method #2: Using Ground Turmeric (The Quickest Method)
The second method is to use turmeric powder, which is the best option if you want the fastest, most accessible option.
I used the following ratios for 2 servings of Turmeric Golden Milk Made with Turmeric powder:
Maple syrup to taste (optional)
2 ½ cups unsweetened almond milk
1 ½ teaspoons ground turmeric powder
½ teaspoon ground ginger
½ teaspoon of coconut oil (or ghee)
A pinch of black pepper
To Make It:
Step 1 – Place all the ingredients (except the sweetener) into a small saucepan placed over medium heat. Stir well to combine.
Step 2 – Bring it to a simmer, while stirring occasionally.
Step 3 – Pour into a mug, add in your favorite sweetener, and stir well to combine.
Method # 3: Using Turmeric Paste (Best for Meal Prep)
Another method for making turmeric gold milk is to use turmeric paste (aka golden paste). If you are interested in making this drink a daily habit and want to make it in just a few minutes, this method is for you.
If you are not familiar, the golden paste is made by mixing ground turmeric powder with oil (such as coconut oil), black pepper, water, and other Ayurvedic spices like ginger, cardamom, and cinnamon.
You simply make a jar of it, keep it in the fridge, and can easily stir it into warm milk whenever you want a quick cup of turmeric milk.
Nowadays, most health food stores sell turmeric paste. However, it is quite easy to make it at home. You can find the recipe, a quick how-to video, and all the details of making turmeric milk from golden paste at home in this turmeric paste recipe blog post.
To make golden milk using turmeric paste:
Step 1 – Place a teaspoon of turmeric paste into a mug, pour hot milk over it
Step 2 – Sweeten it with your favorite sweetener. Give it a good whisk, and your golden tea is ready to enjoy.
Expert Tips for the Best Golden Milk
Like most simple recipes, golden turmeric milk comes down to a few small details that make a noticeable difference in both taste and texture.
Below are a few tips I picked up during testing to help you get the smoothest, most balanced cup of turmeric milk on your first try.
Use full-fat milk for the creamiest golden milk: If you are trying to bring down the calories, by all means use a low-fat milk, but if you are after a rather thick and creamy (latte-like) drink, I highly recommend using a full-fat milk. When mixed with a small amount of oil, the spices blend more smoothly, allowing the turmeric to work as intended.
No need to peel fresh turmeric or fresh ginger: While it is completely a personal preference, a good wash under cold water is usually enough. I simply scrub them clean and chop them into small pieces, skin and all.
Watch the heat: Keep the milk at a gentle simmer and avoid boiling. High heat can alter the flavor of spices and may diminish some of turmeric’s beneficial compounds.
Whisk as it warms: Turmeric and ginger, especially when ground, can settle to the bottom if the milk isn’t stirred consistently. Whisking as the milk warms helps the spices dissolve evenly and prevents a grainy texture.
Fresh turmeric stains badly: I like to place a sheet of parchment paper on my cutting board and wear gloves when handling it to keep my hands and counters from turning yellow. And trust me on this one, skip the light-colored clothes that day.
Troubleshooting Common Golden Milk Issues
Why Is My Golden Milk Grainy? This usually happens when using turmeric powder and ground ginger. The texture can feel a little grainy if the spices do not fully dissolve into the warm milk.
Here’s what you can do:
- Whisk it well: Use a small whisk (or a frother) to fully blend the spices into the warm milk so they are better incorporated.
- Strain it: Pour the drink through a fine mesh sieve to remove any bits that did not dissolve.
Why Does It Taste Bitter? Bitterness is usually caused by using too much turmeric or heating the milk too much. The drink should also be warmed gently, not boiled, as high heat can make it more bitter.
If your drink tastes too strong, use a bit more milk to mellow out the bitterness.
FAQs
It can be enjoyed at any time of day, but many people prefer it in the evening as warm milk is naturally soothing and can promote relaxation.
Yes, this golden milk recipe can be prepared in advance and stored in an airtight container in the refrigerator for up to 3-5 days. When ready to enjoy, reheat it gently on the stovetop over low heat, stirring well.
How To Make Haldi Milk Video
Other Turmeric Recipes You Might Like:
- A Simple Daily Sipper: If you enjoy turmeric in a tea-style drink, this Turmeric Ginger Tea has been my go-to all throughout the cold winter days. It is made with only five ingredients and is ready in less than 10 minutes.
- A Quick Morning Blend: For a faster, blend-and-go option, this Green Turmeric Smoothie is a plant-based and naturally sweet way to start the day. Made with just a few ingredients and ready in about five minutes, this vegan, dairy-free.
This post may contain affiliate links. If you purchase through these links, I may earn a small commission, at no additional cost to you.
Turmeric Golden Milk Recipe
Ingredients
- 2 ½ cups unsweetened full fat almond or coconut milk
- 1 stick cinnamon or 1/4 teaspoon ground cinnamon, more as garnish at the end
- 2 inches fresh turmeric, sliced or 1 ½ teaspoon ground turmeric spice
- 1 inch fresh ginger, sliced or ½ teaspoon ground ginger
- 1/2 teaspoon coconut oil, or any other neutral tasting vegetable oil like avocado oil, olive oil (a mildly flavored), etc.
- Pinch black pepper
- 1 tablespoon maple syrup , or honey (more to taste)
Instructions
- Place milk, cinnamon stick, turmeric, ginger, coconut oil, and black pepper in a small saucepan.
- Cook, stirring frequently, until warm but not boiling.
- Give it a taste and add in your sweetener.
- If you used fresh turmeric and ginger, strain it to your cups. If not, divide it in two mugs.
- If preferred, sprinkle with ground cinnamon. Serve.
Video
Notes
- The calorie information listed in the below nutrition label is for Turmeric Golden milk made with unsweetened almond milk. If you decide to use unsweetened full-fat coconut milk, the calorie count goes up to 549 calories.
- Storage and reheating: You can store leftovers in an airtight container in the fridge for up to 5 days. When ready to reheat, simply place it in a saucepan and warm it on the stove until it is warmed through (I do not recommend boiling it for a long time)
- Golden paste: If you are short on time or want to make this Ayurvedic drink a part of your daily routine, alternatively, you can make it in just a few minutes by using my golden paste recipe.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
It’s a little grainy, any way other than running it through a coffee filter to fix that? Almost choke drinking it
Hello Talia,
Thanks for the feedback.
I’m sorry to hear it felt grainy! If the milk is warm enough and the powders are finely ground, they usually dissolve into the drink pretty well. It might also depend on the brand of turmeric or ginger you’re using, as some are coarser than others. A good whisk or even a quick blend can help smooth things out. And if you’re still noticing some texture, a fine-mesh strainer can do the trick without needing a coffee filter. Hope that helps.
Aysegul
Absolutely delicious. Can I freeze this paste? I will not be able to use it all in just a couple of days.
Could this be made cold instead of heating it up?.. thanks!
Yes, it can be. However, I would make the recipe as written and cool it afterwards.
Hope this helps.
I don’t have coconut oil. Are there any acceptable substitutions? Also I’m trying out Whole Plant Milk, unsweetened flax. Any reason this wouldn’t be a good thing to do?
Hi Amy,
You can use any oil. Avocado oil or ghee are other great oils you can use. However, in a pinch you can even use a mild flavored olive oil (it is not ideal but the amount is so small that it would work). You can use plant milk as well. I usually make this using almond milk or coconut milk.
Hope this helps.