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How to Make Golden Milk (in Only 5 Minutes!)

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golden milk recipe
Wellness Mama » Blog » Recipes » How to Make Golden Milk (in Only 5 Minutes!)

Our family loves this golden milk recipe and it’s a favorite in our home. I used to mostly drink chamomile or green tea for their health benefits. But this tea with its earthy golden spice is perhaps an even more powerful (and soothing) remedy. Turmeric tea has been a staple in ayurvedic medicine for centuries. And 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 particular recipe doesn’t contain cardamom.

We 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 bit of fat 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 spices and sweeteners to your satisfaction!

Which Milk to Use

Traditionally turmeric tea is made with hot cow milk. If your family is able to tolerate it, grass-fed whole 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 option that adds some healthy fats. Some people use plant-based soy milk, but it’s not something I personally use or recommend.

It won’t be as creamy, but you can even make this recipe with plain water instead of any milk at all. Bone broth is another great option for the base and you can omit the sweetener if you use broth. If you don’t use milk or broth, consider adding a tiny amount of some kind of fat (like butter or coconut oil) as it increases absorption.

Feeling really brave? Try using camel milk instead!

golden milk recipe

Golden Milk Recipe (Turmeric Tea)

Golden milk is a great way to get the digestive and immune-boosting benefits of turmeric daily. Find out how to make this health-boosting drink in under 5 minutes!
Prep Time 4 minutes
Cook Time 3 minutes
Total Time 7 minutes
Calories 163kcal
Author Katie Wells

Servings

2

Equipment

Ingredients

Instructions

  • Place all the ingredients (except the peppers) in a high-speed blender and blend until smooth.
  • Pour into a small saucepan and heat for 3-5 minutes over medium heat until hot, but not boiling.
  • Stir in the pinch of black pepper and cayenne pepper if using.
  • Drink immediately.

Nutrition

Nutrition Facts
Golden Milk Recipe (Turmeric Tea)
Amount Per Serving
Calories 163 Calories from Fat 72
% Daily Value*
Fat 8g12%
Saturated Fat 5g31%
Polyunsaturated Fat 0.3g
Monounsaturated Fat 2g
Cholesterol 29mg10%
Sodium 93mg4%
Potassium 400mg11%
Carbohydrates 16g5%
Fiber 1g4%
Sugar 15g17%
Protein 8g16%
Vitamin A 418IU8%
Vitamin C 0.3mg0%
Calcium 308mg31%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.

Notes

  • Turmeric has a natural, vibrant yellow color and may stain blenders and countertops. The color will eventually fade, but making a thick paste of baking soda and water and scrubbing the stain can help.
  • This pre-made turmeric ginger broth is a perfect option if you choose to make this tea with bone broth.

Like this recipe? Check out my new cookbook, or get all my recipes (over 500!) in a personalized weekly meal planner here!

Golden Milk Shortcuts

If you’d rather not mix up the spices each time you make tea, you can easily make a mixture of the spices and just add them to warmed milk when ready.

Option 1: Dry Golden Milk Mix

Mix:

To use, add 2 teaspoons of this mix to 2 cups warmed milk of choice.

Option 2: Golden Turmeric Paste

Another reader, Rose, also shared this variation (thank you Rose!):

Combine:

In a stainless steel pan, combine water, turmeric, and black pepper. It should make a thick paste. Cook and stir for 7 to 10 minutes. Remove from heat and add coconut oil, using a whisk to fully mix in the coconut oil. Transfer to a glass jar with a lid and store in the refrigerator.

To use, whisk 1 teaspoon of Golden Paste into 2 cups of warmed milk of choice. Add molasses, vanilla extract, and cinnamon to taste.

Turmeric Tea FAQs

This recipe has gained popularity over the years and I’ve received a few (hundred) questions about it. I created this list of commonly asked questions to address the most asked ones:

Where Do You Get Turmeric?

I order turmeric in bulk because I use it in many spice blends, beauty recipes, and this golden milk. Look for one that’s organic, non-irradiated, and has curcumin. The brand will often specify a percentage. I’ve ordered this one on several occasions.

For an even more convenient option, one of my favorite brands, Organifi, makes a delicious ready-made turmeric drink mix. It’s packed with superfoods to help with sleep, improve your immune system, and 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 those. The black pepper is important here since it has piperine, a compound known to increase the benefits of turmeric.

Can I Omit the Honey/Maple Syrup?

Of course. I find it helps mellow out the strong flavor of the turmeric, but it’s not necessary. You can also use blood sugar-friendly stevia or nutrient-rich blackstrap molasses to get the benefits.

Can I Get Turmeric in my Diet Another Way?

Sure! But this is the tastiest in my opinion. If you aren’t into golden milk lattes or don’t want to take the time to drink them, just add the ingredients to any food, or take alone. For instance, throw some turmeric, black pepper, and olive oil on some roasted veggies to accomplish the same thing.

I Have ___ Health Condition or Am Pregnant/Nursing. Can I Drink This?

I always recommend talking with a doctor before consuming any natural remedy. The University of Maryland Medical Center reports it’s safe to cook with turmeric while pregnant and nursing. However, they caution turmeric supplements shouldn’t be taken without a doctor’s advice. Turmeric can interact with certain medicines.

Since golden milk has turmeric, consult with a doctor or midwife before consuming this if you’re pregnant, nursing, or have a medical condition. Talk to someone who knows your situation before making a decision.

Can Kids Drink Turmeric Tea?

I give small amounts to my kids. Turmeric is a spice after all! They love the taste and love to help make it. But check with your pediatrician if you have any questions or concerns before drinking this.

This Stained My Counter/Blender/Cup. What Do I Do?

I have good news and bad news. The good news is that the stains aren’t harmful and will fade over time. The bad news is that it will take some time. Using a baking soda water paste to clean the stain can help.

Can I Make a Big Batch and Keep it in the Fridge?

Sure! I’ve made up to half a gallon and kept it in the fridge. I find I enjoy it cold too, but you can also reheat it in a small saucepan. This turmeric lemonade is another delicious version to have on hand

Can I Use Fresh Turmeric Root?

Yes! It wasn’t often available where I used to live, so I used dry for this recipe. To use fresh, grate a 1-inch piece of fresh turmeric root into the recipe. This accomplishes the same thing. You may also want to strain it using a fine mesh strainer to remove any remaining pulp or pieces.

This article was medically reviewed by Madiha Saeed, MD, a board-certified family physician. As always, this is not personal medical advice and we recommend that you talk with your doctor.

How do you use turmeric? Share your uses below!

Turmeric tea or golden milk is an amazing immune-boosting remedy that contains turmeric, cinnamon, ginger, and pepper in a milk/broth base.
Sources
Katie Wells Avatar

About Katie Wells

Katie Wells, CTNC, MCHC, Founder of Wellness Mama and Co-founder of Wellnesse, has a background in research, journalism, and nutrition. As a mom of six, she turned to research and took health into her own hands to find answers to her health problems. WellnessMama.com is the culmination of her thousands of hours of research and all posts are medically reviewed and verified by the Wellness Mama research team. Katie is also the author of the bestselling books The Wellness Mama Cookbook and The Wellness Mama 5-Step Lifestyle Detox.

Comments

560 responses to “How to Make Golden Milk (in Only 5 Minutes!)”

  1. Sherry Jenkins Avatar
    Sherry Jenkins

    I mix approximately equal parts of turmeric, ginger, and cayenne pepper together in a shaker, keep it next to my stove, and use it a lot. I do use slightly less cayenne pepper in the mix – but no too much less). I especially use it on chicken thighs that I skin, marinate in Italian dressing or Balsamic Vinegarette and bake at 375 for 35-40 minutes – turning once. Deeelicious! IYou can either add it to the marinade or shake it on when you take the chicken from the marinade.

    1. Joni Avatar

      5 stars
      I like your idea, Sherry, by keeping a mixture in a shaker cup to use while cooking. I’ll try that. Thanks!

  2. Kellie Avatar

    Was just wandering if you can eat/drink turmeric in pregnancy and also is it ok if you have IBS.

  3. sumi Avatar

    Wow. I just thought of my mom when i saw this recipe. I am from india and my mom made this everyday when i had a C- Section. She said turmeric help in healing wounds. We even use it for skin cuts etc, It is a staple spice in all indian dishes. We use to buy fresh roots dry it up and then grind into powder and store it.
    Thanks for the recipe and yeah i used cow milk

  4. Molly Fitzpatrick Avatar
    Molly Fitzpatrick

    This is also called Golden Milk and is enjoyed in Kundalini Yoga communities. The only difference is they add 1 tsp almond oil. I like to use 1 tsp of coconut oil- blending it in the blended makes it frothy and thick like a latte. YUM!

    1. Kiterpal Kaur Avatar
      Kiterpal Kaur

      5 stars
      A cup of warm golden milk at summer solstice is the best! I also sub coconut oil for the almond oil and I use almond milk as I cant drink dairy. I love seeing this yummy milk getting so much attention

  5. Angela Avatar

    Turmeric is wonderful, but if you have gallstones it can trigger a painful gallbladder attack. I find a tsp a day is as much as I can tolerate. So approach it’s use with moderation if you still have your gallbladder.

    1. Doreen Avatar

      “Turmeric in the diet increases the production of enzymes that digest fats and sugars, and stop cholesterol from forming gallstones”.

      Angela–did you notice this statement in the above description of turmeric? I did, and I thought I had read somewhere else that beware of turmeric if you have gallstones.
      I wonder where this quote came from?
      Thanks for the warning.

      1. Darlene Avatar

        It may be both are true. If you already HAVE gallstones, then when the turmeric starts to dissolve the stones, they may be able start passing – which hurts. But it will keep you from forming more of them and may get rid of the ones you already have.

  6. Brenda Avatar

    Hey! I don’t know if you’ll see this, but I will re-post later if you don’t!
    I just saw you on MamaNatural’s video, along with a few other bloggers I just randomly cam across on the ‘net! I just wanted to say I think it’s awesome that there is a Health Community out there. When I grow up, I want to have my own heath blog, because other blogs have helped me so so much.
    Way to go!

  7. RainahN Avatar

    We have long put turmeric in rice when we have beans and rice. Also, turmeric goes well in mashed potatoes – something the Moroccan cooks are well aware of. Now I’ve begun to keep a container of turmeric next to the stove, because I’ve been watching my menus, trying to think what else I could slip a little, or even a good bit of turmeric into. Sure enough, more things are starting to come to mind, such as beans themselves, mashed parsnips+carrots (a favorite of mine with a bit of cream or coconut milk), or even mashed turnips and potatoes, oh! and some cabbage dishes….., mashed sweet T’s w/ or w/out-pears is another good option – so butternut squash and pumpkin recipes would be game for at least a touch, with some recipes able to take on a good lot of turmeric. JUST BE WARE: turmeric does stain some plastic ware. Turmeric is often used in bread and butter pickles, so it would work in many refrigerator pickles. oh, and chili, and some meat marinades, some stews, some salad dressings….. of course, it could be stirred into mustard (storebought too), Jamaican jerk, and as others have mentioned, smoothies, eggs, curries, and etc. There really is no reason not to include turmeric every day, sometimes many times a day. I’m getting more and more excited about keeping turmeric next to my stove – right next to the salt and pepper and the Italian seasoning mix that I keep made up (other seasoning mixes are kept in the cabinet……. but not turmeric, not any more!!!).

  8. Kris Avatar

    5 stars
    Love this tea! Found this recipe on Marks Daily Apple and have been drinking it for years!

  9. Mackenzie Avatar

    I found out the hard way that I am very allergic to Turmeric (at first we thought Curry in general) when I used Turmeric infused Coconut Oil Hair mask which caused quite a bit of hair loss. If you are someone who has a lot of allergies and have not been exposed to this spice before, I would suggest proceeding with caution. BUT that said I wish I wasn’t so freakin’ allergic to it because it is delicious!

    1. Michelle Hartlieb Avatar
      Michelle Hartlieb

      So sorry to hear that! Do you remember, was it organic or not? We live in a world were some nasty people are after profits. Some powdered Turmeric is mixed with ……lead (?) I think. I remember what ever it was it was reddish and added weight since it’s sold by ounces. Others posting here are correct in reminding us to us organic Tumeric, filtered water, raw honey and the best grade coconut milk we can get. Most who are drinking this delicious drink are doing it for the health benefits.
      Now my question, after reading these posts I understand to heat Tumeric to release healing chemicals but not to boil it or they will be distroyed. How effective are capsules of raw Tumeric?

  10. Michelle Avatar

    4 stars
    I used to take turmeric tea but I stopped ever since I noticed my teeth turning yellow. I now take turmeric powder in capsule form.

    1. Laurie Avatar

      yes, I agree. It turns my finger yellow if I’ve touched it. How can it NOT turn your teeth yellow?!

      1. Cat Avatar

        Google turmeric for a toothpaste. You’ll be surprised at how white it makes your teeth. Having teeth yellowed from drinking – it would soon disappear with a quick brush of your teeth. The turmeric will kill off much bacteria in your mouth and leave your teeth sparkling! Don’t need toothpaste, just dip your brush in water then turmeric.

    2. Darci Tippins Avatar
      Darci Tippins

      How do you like the capsules? Do you think they work just as good?

  11. Patricia Avatar

    I make curry powder – 1 part cayenne pepper to 1 part turmeric powder and sprinkle it over my steel cut cooked oatmeal along with cinnamon powder. It adds a warm glow to my morning.

  12. Donna Avatar

    I use a little bit of turmeric powder in my Nutribullet on occasion. This drink sounds good. I will try it soon.

  13. Belmarra Avatar

    4 stars
    I use turmeric when I have a sore throat. I mix a teaspoon of honey with a teaspoon of turmeric and eat it. It always helps. Love this miracle drink.

    1. Mary Avatar

      Thirty eight years ago my medical doctor had me take a teaspoon if turmeric mixed with water for my horrible cough…….I was pregnant at the time and couldn’t take cough medicine…….It worked really well and I could sleep…….

  14. Stephanie Avatar

    We’ve been battling illness this past week and I have been looking into natural remedies, this is a new area for me but one I want to learn more about. Can children drink this tea? I have a 2 year-old who is getting over a nasty cold. Thanks, I love this site!!

  15. Laide Avatar

    Thk u for sharing this with us, pls can it work for Rheumatoid Arthritis patient pls. Thk u.

    1. Andreé Tait Avatar
      Andreé Tait

      I use devils claw for arthiritus when i cant afford my mangosteen caps.
      Works well but not sure on long term useage. Mangosteen absolutely fabulous for pain control of rhumatoid A

    2. Anna Avatar

      5 stars
      I have been reading the comments here and have decided to tell you all of an experience I had this last week. I have been using turmeric in my morning shakes for a long time, then read about it being more beneficial with freshly ground black pepper so began using that, then read and saw 2 YouTube videos about cooking the turmeric, so did that and keep the paste in the fridge using it everyday. I then went away for 5 days and didn’t have my turmeric, I was off my schedule…then Saturday night my body locked up, I was unable to move very much without terrible pain. My left arm was aching so much I couldn’t use it, I couldn’t type and was having horrible pain after sitting and trying to get up, my knee was in so much pain…I had felt this way before but not for a long, long time. It was the Rheumatoid Arthritis flaring up, since I had not been taking the turmeric. I immediately made some hot water and put in two heaping tsps of the turmeric mixture from the fridge, I didn’t measure, Just wanted to get it into my system as fast as possible. I went to bed and in the morning I was better, not all better but I could at least move without that awful debilitating pain. I again made my morning shake with the turmeric mixture and by that afternoon we feeling much better. The benefits of this wonderful spice are so amazing I encourage people to find a way to get it into their systems any way you can. I see that some people don’t like the taste, figure out a way…consuming this is much better than being ill or in pain or taking meds. I do not take any meds for my RA, haven’t for years. I am nearing 73. I hope this is of help to someone. ~ Here’s to our health.

  16. Jeri Sue Wilson Avatar
    Jeri Sue Wilson

    I use it with eggs for breakfast, I either sprinkle some one my over easy eggs, or stir into my veggie mix for scrambled eggs. I have also added it into soups. I will have to try a tea.

    1. Jeni Huelskamp Avatar
      Jeni Huelskamp

      I also mix turmeric into scrambled eggs! Makes them a nice bright yellow. I usually saute a few onions in oil and sprinkle the turmeric in then, and then add the eggs. Mixes in better. My kids actually prefer eggs with it in, gives a ‘sweeter’ flavor.

    2. Carol Avatar

      5 stars
      Me too! I try to add it to the eggs while they are cooking. Putting it in with the raw eggs just seems to leave too much in the container.

  17. lisa Avatar

    5 stars
    It’s amazing I just said to myself earlier today that I have this turmeric and no idea what to do with it I’ve never really used it before. And then….this recipe popped up. I am enjoying a cup now. Love this site. I am obsessed. Thank you so much!!

    1. Meme Avatar

      I am not sure about the Tea idea but I use turmeric in almost everything I use it in my rice recipes and I made up a spice mix with turmeric and ground flax seed and coriander and grande marsala and louisiana cajon spice and a few others and it is real good.

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