Golden milk (a.k.a. turmeric tea recipe or turmeric latte) is a warming, anti-inflammatory drink with a host of health benefits. This spiced traditional Ayurvedic tea is the perfect addition to your cold weather routine.
Two weeks ago, I was blessed to be a part of a fermented foods class where I learned more about kefir, fermented vegetables, and kombucha (all an important part of the traditional diet principles we follow).
One of the best parts of the class, though, was meeting the teacher and learning about his booth at the nearby Farmer’s Market. He is famous around these parts for growing one very special spice: TURMERIC.
Apparently, this exotic spice grows in some unlikely places, including Alabama!
So of course, we had to get a bag full of turmeric root (freshly dug out of the earth that very morning).
That afternoon, after a particularly cold and drenching football game, we made a large pot of Golden Milk. It made us feel so good, we bought another bag of turmeric the following Saturday.
Is drinking turmeric tea good for you?
Absolutely! Originating in Southeast Asia and a staple in Indian cooking, turmeric (and specifically the compound curcumin within turmeric) is one of the most powerful health substances on earth.
Haldi Doodh is the authentic Indian name for golden milk. Here are just a few of the excellent health benefits of turmeric tea:
- Helps reduce inflammation (a major factor in chronic disease) and is high in antioxidants which protect us from free radicals. It’s shown to be equally as effective as some anti-inflammatory drugs, with no side effects (1)!
- It helps improve brain function and prevent diseases of the brain
- Curcumin can help prevent various types of cancer
- Helps treat painful symptoms of arthritis
- May aid in weight loss (2)
- Promotes restful sleep
- It’s wonderful for heart health, too!
Golden Milk Ingredients
A basic recipe for golden milk contains:
- Fresh or powdered turmeric
- Non-dairy milk like coconut or almond (my preference is coconut, and I have the easiest tutorial for homemade coconut milk)
- Warming spices like cinnamon or clove
- Healthy fat like butter or coconut oil (helps the body absorb turmeric)
- Freshly grated ginger (aids digestion and enhances the flavor of this drink)
- A sprinkle of black pepper to increase turmeric absorption (optional)
- Honey to sweeten (optional)
More healthy beverages to try:
How do you make turmeric tea?
There are essentially 3 methods for making a delicious, anti inflammatory turmeric tea or golden milk.
- Fresh turmeric root – My favorite method for this recipe is to use fresh turmeric root! The health properties are most potent when using the fresh root, and it has such a bright, warming flavor. You can find fresh turmeric in most grocery stores.
- Powdered turmeric – All you need to do is simply use 1 teaspoon turmeric powder per cup of tea you plan to make.
- Golden milk paste – If you plan to drink golden milk on a regular basis, make a turmeric paste and keep it in the fridge. Then you can simply stir in a spoonful of your turmeric concoction into a mug of warm milk, and your golden milk is ready to drink!
When making this drink, keep in mind that turmeric can stain your countertop or any fabrics nearby. So be careful! If it discolors kitchen items, the stains should fade over time. I don’t notice any staining with ceramic or glass mugs or pots, but plastic tends to get discolored.
Also, making turmeric tea with fresh root sometimes yields a slightly less yellow color, depending on the root you use. I also highly recommend this mini strainer for pouring tea through into your mug.
How to make turmeric tea golden milk with fresh turmeric root
As I mentioned earlier, peeling and grating fresh turmeric root and making it into tea is my personal favorite way to drink golden milk. It has such a fresh, bright flavor and the health compounds are more potent when using fresh turmeric. We count ourselves very blessed to have access to a farmer who is famous for his fresh turmeric in this area!
When making fresh turmeric tea, simply grate a 1 inch section of turmeric (per cup) and add to hot water with spices and ginger. Cover and allow to steep for approximately 10 minutes. Add milk and sweetener of choice.
(BTW…. doesn’t this grated turmeric look exactly like cheddar cheese?)
How to make golden milk with powdered turmeric
It’s also very easy to make turmeric tea with powdered turmeric. Simply use one teaspoon of turmeric per cup of water.
Stir together powered turmeric, spices, and ginger (if using) with hot water. Cover and allow to steep for 10 minutes before adding sweetener and milk.
How to Make Golden Milk Paste
If you plan to make this traditional golden milk recipe on a regular basis, you should consider making a golden milk paste to keep in your refrigerator. Once your paste is made, all you have to do is stir a spoonful of it into the warm milk of your choice.
In a small saucepan, simply whisk together turmeric powder, cinnamon, coconut oil, a bit of black pepper (aids absorption), water, and honey (optional) until combined. Store in the fridge and use as desired. Here’s a full tutorial on making homemade turmeric paste.
What kind of turmeric should I use?
As previously stated, try to source fresh turmeric root if you can. Most grocery stores carry it. If you aren’t able to use all your turmeric root right away, simply wash it thoroughly and freeze the entire root. When you’re ready to make tea, use a fine grater to grate the turmeric straight into your teapot or mug.
If you prefer turmeric powder (it definitely stays fresh longer!), you can find it in any place that sells exotic spices or international foods. It’s also carried in most grocery stores these days since it’s growing in popularity. Try to find organic if possible.
Here’s a great brand of organic turmeric powder:
Adding black pepper to turmeric
While it’s not totally essential to add black pepper to your turmeric tea, it can help your body absorb the beneficial compounds more fully. Here’s an explanation:
An active compound in black pepper called piperine has been shown to boost the absorption of curcumin in turmeric up to 2,000% (3)!
I actually found a turmeric powder at HomeGoods that already has very fine black pepper added! Or, you can just add a small twist or shake of black pepper to your mug.
But, if you’re not keen on the taste of black pepper in your tea, never fear. The teaspoon of coconut oil or butter we’re adding also helps your body absorb the turmeric.
How much turmeric tea should you drink a day?
According to some sources, anti-inflammatory effects are most powerful when you consume 500 to 1,000 milligrams of curcuminoids per day, around 2-4 teaspoons. “About 500 milligrams of curcuminoids a day is a good wellness dose for keeping inflammation away and promoting gut health” (4).
With turmeric, the basic rule is that there are 200 milligrams of curcumin (the active healing compound) in one teaspoon of fresh or ground turmeric. This may vary a bit depending on the source.
According to some sources, it may be safer to stick to around 500 mg of curcumin per day (around 2 tsp) and not exceed that amount. “There are no official guidelines for the intake of turmeric, but the acceptable intake level for curcumin is 1.4 mg per pound (3 mg/kg) of body weight. (5)” This equals no more than 2 tsp daily for most people.
Each cup of turmeric tea contains around a teaspoon of turmeric. So it’s recommended to drink 1-2 cups of this golden milk daily, especially if you need it for health benefits.
Can I make Golden Milk with any type of milk?
Yes, you can! I think golden milk with coconut milk go perfectly together, and it’s easy to make from scratch. But you can get creative. Try organic cow’s milk, almond milk, rice milk, cashew milk, macadamia nut milk – the possibilities are endless.
Not ready to make your own golden milk from scratch? Here’s a ready-made mix that includes turmeric, black pepper extract, cinnamon, vanilla, and coconut milk powder. Just stir into warm milk and your tea is ready to drink!
Now, time for the recipe! If you enjoy it, please consider leaving a star review on the recipe below. I’m sharing 2 different methods: golden milk by the cup, or an entire pot of turmeric tea.
Golden milk (a.k.a. turmeric tea recipe or turmeric latte) is a warming, anti-inflammatory drink with a host of health benefits. This spiced traditional Ayurvedic tea is the perfect addition to your cold weather routine. Here's how to make it by the cup (or mug)!
- 1-inch fresh turmeric root, peeled and grated (or 1 tsp. turmeric powder)
- 1 dash ground cinnamon
- 1 pinch black pepper (optional)
- 3/4 cup boiling water
- 1/4 cup coconut milk
- 1 tsp. coconut oil or butter
- 1 tsp. raw honey (to taste, optional)
- Peel and grate turmeric and ginger root and add to the bottom of a large mug, along with cinnamon and a sprinkle of black pepper.
- Fill the mug 2/3 full with boiling water. Cover and allow to steep 5-10 minutes.
- Fill the mug the rest of the way with coconut cream/milk or other milk of choice.
- Stir in coconut oil or butter, plus honey or other sweetener to taste. Strain if desired.
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Amount Per Serving: Calories: 144 Total Fat: 12g Saturated Fat: 11g Trans Fat: 0g Unsaturated Fat: 1g Cholesterol: 0mg Sodium: 16mg Carbohydrates: 10g Net Carbohydrates: 0g Fiber: 1g Sugar: 6g Sugar Alcohols: 0g Protein: 1g
This traditional Ayurvedic turmeric tea (also known as golden milk) is anti-inflammatory and health enhancing. Make an entire pot of this healing tea to share with your family and friends.
- 6-inch section turmeric root, peeled and grated (or 2 Tbsp. turmeric powder)
- 2-inch section ginger root, peeled and grated (optional)
- 1 cinnamon stick
- ½ tsp. black pepper (optional)
- 4 cups boiling water
- 2 Tbsp. coconut oil or butter
- 1 (13.5 ounce) can coconut milk or coconut cream, or 2 cups other milk of choice
- 2-3 Tbsp. raw honey (optional, to taste)
1. Add peeled and grated turmeric root (or powder) and ginger root to a large teapot along with cinnamon stick and black pepper (optional).
2. Pour 4 cups boiling water into teapot and allow to steep for 10 minutes with lid on.
3. To the teapot, add canned coconut milk or other milk of choice.
4. Add coconut milk or butter, plus honey and stir to combine. Strain as you pour into mugs for serving.
As an Amazon Associate and member of other affiliate programs, I earn from qualifying purchases.
Amount Per Serving: Calories: 251 Total Fat: 17g Saturated Fat: 14g Trans Fat: 0g Unsaturated Fat: 2g Cholesterol: 12mg Sodium: 71mg Carbohydrates: 25g Net Carbohydrates: 0g Fiber: 0g Sugar: 19g Sugar Alcohols: 0g Protein: 4g
Have you ever tried golden milk? What are your favorite ways to use turmeric?