Golden, spiced, mellow and comforting: turmeric golden milk, also known as the turmeric latte, has found its way into cafés all over the world. Yet this drink is anything but a recent invention. It comes straight from Indian kitchens, where it has been made for generations. In this article, you’ll find the golden milk recipe in its traditional version, with a home-made turmeric paste, as well as a quick version ready in 5 minutes, the best variations and all our tips for getting it right.
What is golden milk?
Haldi doodh, a traditional Indian drink
In India, golden milk is called haldi doodh, literally “turmeric milk”. It is a grandmother’s remedy: hot milk infused with turmeric, often with pepper, ginger or cardamom, and sometimes a little cane sugar or honey. It is served in the evening, when it’s cold or when someone has caught a chill. It is linked to the Ayurvedic tradition, which we talk about in our article on the history of turmeric.
The original Indian recipe is made with cow’s milk. Plant-based versions appeared much later, when the drink won over the West as “golden milk” in the early 2010s.
Golden milk: what benefits can you expect?
Golden milk brings together spices whose properties have been studied: turmeric and its curcumin, with antioxidant and anti-inflammatory effects observed in the laboratory; ginger, traditionally used against nausea; and black pepper, which helps the body absorb curcumin. Turmeric also has a traditional use recognised in Europe to aid digestion.
Let’s be honest: a cup of golden milk contains little curcumin, and no study has shown that it boosts immunity or relieves pain. It is above all a feel-good drink, hot and fragrant, that lets you include interesting spices in your diet every day. To find out more, read our guide to the health benefits of turmeric.
Golden milk and sleep: why drink it in the evening?
Many people enjoy golden milk in the evening, before bed. There is no evidence that turmeric makes you sleep. However, a warm, mellow, caffeine-free drink is one of those little rituals that help you slow down and relax at the end of the day. That is exactly the role Indian families gave it.
The authentic golden milk recipe
The traditional method has two stages: first you make a turmeric paste that you keep in the fridge, then you stir it into hot milk whenever you want a cup. It’s quicker day to day and the taste is smoother, because the turmeric has already been cooked.
Step 1: turmeric paste for golden milk
Ingredients (for about 15 cups):
- 30 g ground turmeric (about 4 tablespoons)
- 120 ml water
- 1/2 teaspoon freshly ground black pepper
- 2 tablespoons coconut oil (or mild olive oil, sesame oil or ghee)
Method:
- In a small saucepan, mix the turmeric and water.
- Heat gently, stirring constantly, for 5 to 8 minutes, until you have a thick, glossy paste. Add a little water if it starts to stick.
- Take off the heat, add the pepper and oil, and mix well.
- Leave to cool, then spoon into a small, very clean glass jar.
Storage: about one to two weeks in the fridge, in a closed jar. Always use a clean spoon. You can also freeze the paste in small portions in an ice cube tray.
Step 2: making the hot drink
Ingredients (for 1 cup):
- 250 ml milk (dairy or plant-based)
- 1 teaspoon turmeric paste
- 1 pinch of cinnamon
- 1 small slice of fresh ginger or 1 pinch of ground ginger (optional)
- 1 teaspoon honey, maple syrup or agave syrup (optional)
Method:
- Gently heat the milk with the cinnamon and ginger, without letting it boil.
- Add the turmeric paste and whisk briskly for a minute to dissolve it completely. A small whisk or milk frother gives a frothy texture.
- Leave to infuse for 2 to 3 minutes over a very low heat, then remove the fresh ginger.
- Off the heat, add honey or syrup to taste.
- Pour into a mug and sprinkle with a pinch of cinnamon.
Quick golden milk (ready in 5 minutes)
No paste in the fridge? No problem. Put 250 ml of milk, 1/2 teaspoon of ground turmeric, 1 pinch of black pepper, 1 pinch of cinnamon, 1 pinch of ginger and 1 teaspoon of coconut oil in a saucepan. Heat gently, whisking, for 4 to 5 minutes, without boiling. Sweeten off the heat. It’s ready!
Golden milk ingredients and variations
Golden milk: which plant-based milk?
All plant-based drinks work, but each one changes the result:
- Coconut milk: the creamiest, with an exotic flavour. Rich in fat, it naturally helps curcumin absorption. Mix it half and half with another milk if you find it too rich.
- Oat milk: mild and slightly sweet, it froths very well. It’s the café favourite.
- Almond milk: light, with a nutty note. Add the spoonful of oil to make up for its low fat content.
- Soya milk: rich in protein and neutral in taste.
- Whole cow’s milk: for a version true to the original Indian recipe.
Why are oil and black pepper essential?
Curcumin is very poorly absorbed by the body. Two simple tricks make all the difference. First, it dissolves in fat: the fat in the recipe (oil, whole milk or coconut milk) helps it cross the gut wall. Second, the piperine in black pepper slows down its elimination by the liver. In a 1998 study, this combination increased the amount of curcumin found in the blood twentyfold. A single pinch of pepper is enough: you can hardly taste it in the cup.
Our favourite variations
- Iced golden milk: make the drink, let it cool and serve it over ice for summer.
- Chai-style golden milk: add a crushed cardamom pod, a clove and a star anise while it infuses.
- Vanilla golden milk: half a split vanilla pod, for a very mellow version.
- Cocoa golden milk: a spoonful of unsweetened cocoa, for chocolate lovers.
Mistakes to avoid
- Boiling the milk: it catches, forms a skin and the taste turns bitter.
- Using too much turmeric: more than a teaspoon per cup makes the drink earthy and bitter. Start with a little.
- Forgetting the fat: with skimmed milk or almond milk without oil, curcumin is absorbed even less well.
- Using a pale mug or a white tea towel: turmeric stains! Rinse your utensils straight away in hot soapy water.
How and when to drink golden milk
When should you drink turmeric golden milk?
The best time is whenever you enjoy it most. In the evening, it makes a pleasant alternative to herbal tea, and it contains no caffeine. In the morning or as an afternoon treat, it goes well with breakfast or a snack. Just avoid drinking it on an empty stomach if your stomach is sensitive: turmeric can be irritating, and it is better absorbed with food.
How should you drink golden milk?
One cup a day is a reasonable amount. Stir before drinking, as the turmeric tends to settle at the bottom. And for maximum cosiness, sip it slowly, wrapped up in a warm blanket.
Golden milk: contraindications and precautions
Made with the quantities in this recipe, golden milk is suitable for most adults. However, ask your doctor or pharmacist for advice if you take blood thinners, if you have gallstones or liver disease, or if you are pregnant or breastfeeding and want to drink it every day. If you are lactose intolerant, choose a plant-based milk. You’ll find all the precautions in our article on the health benefits of turmeric.
Frequently asked questions about golden milk
Can you make golden milk with fresh turmeric?
Yes. Grate about 2 cm of fresh rhizome per cup and leave it to infuse in the hot milk for 5 minutes, then strain. The taste is brighter and slightly peppery. To choose and store the root, read our guide to fresh turmeric, powder or capsules.
Is golden milk suitable for children?
In small amounts and lightly spiced (no pepper, with a little honey for children over 1 year old), they may enjoy it as a hot drink. It is not a remedy.
How long does prepared golden milk keep?
Once made, it keeps for 24 hours in the fridge. Reheat it gently, whisking.
Conclusion: your golden ritual
Simple, cheap and delicious, turmeric golden milk is the best way to bring turmeric into your daily life. Make your turmeric paste on Sunday, and you’ll have a golden cup ready in two minutes all week long.
To discover where this ancient drink comes from, read our article on the history of turmeric. And to find out all about the virtues of this spice, see our guide to the health benefits of turmeric.
