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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

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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. jessy Avatar

    Is it necessary to add all these spices? I ask black pepper and similar spices gives me the rash and I found a recipe online that calls for regular milk and turmeric only warmed up not boiled.
    Thanks.

  2. John Heilbron Avatar
    John Heilbron

    5 stars
    Thanks for the wonderful recipe – it’s delicious and very warming. I look forward to all its benefits as well.

  3. Michelle Avatar

    5 stars
    I couldn’t wait to get home and make this…drinking it right now. I used almond milk instead. The trick is to stir and not overheat it as it will slightly stick to the bottom of the pan (as I found out). Great recipe, thanks for sharing!

  4. kristyne Avatar

    Some reviewers mentioned turmeric staining teeth-From Rodale press read ‘uses for turmeric excerpt below:

    7. BRIGHTEN TEETH: One of turmeric’s most surprising uses—especially considering it stains nearly everything it touches—is its ability to whiten teeth. Mix about 1/2 tablespoon dried turmeric powder with a small bowl of water to form a thick paste. Apply paste to toothbrush and brush as normal. (Be sure to rinse well, and maybe follow-up with an additional brushing.) On top of its whitening powers, turmeric’s antifungal and antibacterial properties will boost oral health, as well.

    8. FACE MASK: Turmeric is wonderful for skin. Use it to reduce signs of aging, decrease the appearance of dark circles and clear up acne via a DIY face mask. To make, combine 1/4 teaspoon turmeric with 2 teaspoons flour, a few drops of honey and a few drops water. If it’s too thick, add more water; if it’s too thin, add more turmeric or flour. Massage paste into skin using circular motions, let sit for 10 minutes and then rinse with a warm wash cloth.

  5. Andrea Avatar

    5 stars
    Thank you so much Wellness Mama! This is going to be a new nightly ritual…so warming, comforting and delicious. I used coconut milk but will try it with whole raw milk as well.

  6. Meg Avatar

    Can one make the base recipe in bulk to keep in the fridge, and go about the heating part in individual portions? It ought to keep a bit; most ingredients are dry and honey’s a preservative.

  7. Rev kristyne Avatar
    Rev kristyne

    I’ve used turmeric to minimize inflammation for some time. I add 1/2 to 1 tsp, turmeric with a sprinkle of black pepper and cayenne to my morning and evening cup of tea with a tsp. of honey and a splash of whatever milk I have on hand. (We use either un-homogenized, natural cows milk or almond/coconut milk beverage).
    When I first began taking it, it took a little getting used to, but now I look forward to it. It has also been helpful for minimizing asthma attacks-an unexpected benefit for me.

  8. Melinda Avatar

    A while back I decided to try turmeric for its health benefits. I was taking it in pill form, only the recommended dose and nothing more. I went to get a pedicure and the technician clipped my cuticle too short which caused it to bleed. They could not get the bleeding to stop and we were all very alarmed. At any rate I went home to see if there was any side effects to the turmeric and found that it has blood thinning properties. So please keep that in mind when making golden milk and taking it as a supplement. In saying that I reduced the amount of turmeric used in the above recipe and made it last night. I loved it and will enjoy making it in the future! Thanks for maintaining such a resourceful website!

  9. Leslie Johnson Avatar
    Leslie Johnson

    I love your blog!! I refer to it daily and send everyone I know to it!! Is this turmeric tea safe to drink during pregnancy?

  10. Kate Avatar

    5 stars
    Great! My gynecologist suggested using Turmeric for all these reasons as well.
    This is a delicious drink. I use my Turmeric in chili, tacos, and other things I can
    hide it in. This way my family can be healthy too.

    1. Marti Avatar

      Make sure that you get raw or unprocessed virgin coconut oil not hydrolyzed. It is the processed kind that causes problems. yes you still have to watch your oil intake and not overdo.

    2. Cat Avatar

      No where near as much as coconut cream – the coconut milk is preferable as far as I’m concerned and I just add a tablespoon of coconut oil for the fats. I find using coconut cream, it’s almost too much, you feel like you’ve put on weight!!

  11. Patricia Avatar
    Patricia

    Is it possible that the turmeric tea might stain our teeth? Otherwise, this a fabulous tea !

  12. kevin G Avatar

    5 stars
    hello, the recipe i tried says to drink at once after it is heated up and dispose the rest. it was the Turmeric golden milk. thanks

  13. DawnL Avatar

    What is the best ginger and tumeric supplements if you want to use them and is it as beneficial as the fresh roots?

  14. Neelu Patel Avatar
    Neelu Patel

    4 stars
    Hi, a few people have asked the question as to whether these 2-4 servings can be stored. I scrolled through and didn’t see a response.If the extra servings can be stored, how long?

    Thanks

  15. Emily Avatar

    I put a little turmeric in spaghetti and other regular dishes a few nights each week. I started with a small amount in spaghetti at first then worked up to a larger amount. Now my kiddo doesn’t know the difference.

    My joints seem to feel better when I’m eating it (or taking a turmeric supplement) regularly as does my belly (I have IBS). Pretty simple and safe way to keep healthy 🙂

  16. Debra Hamer Avatar
    Debra Hamer

    I make a tea from mixing turmeric with honey and keep it in the cupboard in a mason jar. I add a teaspoon full to hot water and add lemon and a lot of black pepper. Haven’t tried it with coconut milk.

  17. Dawn Avatar

    I was wondering if you could store this in the fridge, if so how long does it stay good?

4.43 from 361 votes (178 ratings without comment)

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