Traditional Golden Turmeric Milk (Haldi Doodh)

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This traditional golden turmeric milk recipe comes together quickly for a delicious, health-boosting drink. Packed with antioxidants, this calming haldi doodh makes the perfect beverage to end your day.

Over the years popularity has grown around Golden Turmeric Milk. This Ayurveda beverage seems to be everywhere, from juice bars and coffee shops offering it on their menus to grocery stores selling pre-packaged mixtures to make this antioxidant-loaded drink at home.

I have always found comfort in making this turmeric milk for coughs, to stave off colds, and to boost my immunity during the winter months. Now more than ever, I think we could all use a little boost from this soothing drink.

History of Golden Milk

This traditional golden milk recipe has its roots deep in Ayurveda- one of the world’s oldest holistic healing systems. Also called haldi doodh, golden milk latte, and haldi ka doodh, this delicious non-caffeinated drink typically serves as a pre-bedtime drink.

This warm, soothing, beverage is said to have many healing qualities. Some of the main uses for golden milk include helping with coughs and colds, calming and easing into sleep, and fighting inflammation and joint pain.

Why is turmeric milk such a craze

The list of health benefits associated with golden milk are truly endless. It contains tons of antioxidants, helps reduce inflammation, and also helps with coughs and colds. You can also serve this golden beverage before bed for a soothing and restful sleep.

Read this article to learn more about the health benefits associated with golden milk.

Reasons to love this recipe

In addition to all of the wonderful health benefits, I also love this recipe because:

• It comes together in 6 minutes.
• Has 5 ingredients.
• Adapts easily.
• And above all else, tastes delicious!

How to make Golden Milk

Ingredients

• Whole Milk – I prefer using whole milk but you can try making it with almond milk as well for a vegan version.
• Turmeric – Gives the milk a distinctive golden yellow color and has curcumin which is a strong antioxidant and has powerful anti-inflammatory effects.
• Cardamom – Apart from being aromatic, the powdered cardamom seeds also boost digestive health and help relieve acidity.
• Jaggery – Used to sweeten this calming drink without refined sugar. You can also use honey or sugar if you don’t have jaggery available.
• Pepper – Commonly paired with turmeric, pepper helps activate the curcumin in turmeric.

Step by Step Instructions

This easy turmeric milk recipe comes together with 5 ingredients and in less than 10 minutes.

1. In a saucepan over medium heat stir together whole milk, turmeric powder, cardamom powder, powdered jaggery, and ground black pepper.
2. Bring a boil, stir occasionally.
3. Remove from heat and serve immediately.

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Recipe notes

Traditionally, haldi ka doodh or turmeric milk is made with 3 key ingredients – milk, turmeric, and a sweetener of choice usually honey, jaggery, maple syrup or sugar. There are a few popular variations though as shared below.

1. Ginger + honey – This combo has been considered beneficial for soothing a nasty cold or a cough. Take a one-inch piece of ginger and smash it using a mortar and a pestle till the ginger lets out its juice. Squeeze the juice out of the ginger. Add this juice along with the turmeric powder to milk and boil. Sweeten it with honey just before serving.
2. Pepper + jaggery or sweetener of your choice – Take about 5-6 whole peppercorns and crush them into a fine powder. Add this pepper powder along with turmeric, jaggery, and milk to make golden milk with a hint of heat.

Tips 

1. It is best consumed immediately while it is still warm though you can refrigerate for a day or two.
2. If you are using honey as a sweetener, it is recommended that you add it to the milk just before serving. Honey should never be heated as per Ayurveda.
3. Start with 1/2 teaspoon of turmeric for every 1.5 cups of milk. You can increase the amount as you develop a taste for it. 
4. Turmeric will stain so be careful while handling it. Here are some helpful tips on how to remove turmeric stains from clothes, dishes, and countertops.

Health Benefits of haldi doodh

These are the commonly used ingredients in turmeric milk. As you pick the ingredients to make your own version, the information shared below will come in handy to help you understand the health benefits of each.

• Turmeric – One of the most important ingredients used in traditional golden milk is turmeric. Turmeric’s active component curcumin contains high levels of antioxidants and also is a powerful anti-inflammatory substance.
• Whole milk – Whole milk adds calcium, vitamin D, and protein to this golden milk recipe.
• Ginger – Similar to turmeric, ginger’s active component gingerol contains both antioxidants and anti-inflammatory substances.
• Honey – Used as a natural sweetener, honey provides a healthier alternative to processed sugars.
• Jaggery – Jaggery contains more nutrients, such as potassium and iron, than refined sugars but should still be consumed in moderation.
• Pepper powder– Pepper activates the curcumin found in turmeric and also adds antioxidants to golden milk. As an added bonus, pepper may also lower cholesterol.
• Cardamom powder– The antioxidant properties of cardamom powder boost digestive health and help relieve acidity.

Frequently asked questions

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