Have you heard of “Golden Milk Tea”?

Quickly becoming a favorite due to its healing properties, there have been a number of questions about the ingredients, origin, and the tea itself.

I located a good source that provides a clear and concise explanation of Golden Milk tea.

The Tea Experience NY offers a Turmeric and Ginger blend that contains organic Honeybush and Rooibos tea, Turmeric, Cinnamon chips, Whole Black Pepper, Ginger root and Honeybee Pollen.  Brew with hot water and add lemon and honey or use it in your Golden Milk.

Recipe below:
Using The Tea Experience NY Ginger-Tumeric Relief Tea

  • 2 ½ cups unsweetened almond milk
  • 1 ½ teaspoon Ginger-Tumeric Relief Tea
  • A tablespoon of coconut oil (or ghee)
  • Maple syrup to taste (optional)

Mix all ingredients in a small saucepan and bring to a simmer, strain into your cup and enjoy!


What is Golden Milk Tea? (source)

Gold milk is a traditional Ayurvedic drink made with turmeric root (or ground turmeric), milk (originally made with cow’s milk, but can also be made with plant-based and dairy-free milk like almond and coconut), black pepper, and oil.

However, in most recipes, it is also mixed in with other good-for-you ingredients like ginger root (or ground ginger). Though it is totally optional, it can be sweetened with unrefined sugars like honey and maple syrup.

Below are some of the most common terms used for Golden Turmeric Milk:

  • Haldi Doodh: Having originated from India, this is the original name for golden milk.
  • Golden Milk Latte: Since it is made with warm milk mixed in with turmeric, some people also refer to this drink as golden milk latte, golden latte, golden turmeric latte, or turmeric latte.
  • Turmeric Milk Tea: I have also found some people referring to this drink as “milk tea” or “golden milk tea.”

Turmeric golden milk benefits

If you are familiar with Indian cooking, it is likely that you already know turmeric spice (also known as a golden yellow spice). A staple in curry dishes, turmeric is known for its incredible healing properties.

Research shows that turmeric has many components that are good for your health, but the most well-researched and known active ingredient in turmeric is called curcumin. Its usage goes back to the ancient Ayurvedic practice and has been known to promote the holistic health of the body with its antioxidant, antibacterial, anti-cariogenic, and anti-inflammatory properties. (source)

Consuming food and drinks made with turmeric, such as this Turmeric Golden Milk, has been known to:

  • Help minimize joint pain and reduce inflammation
  • Fight off various infections and build (and boost) immunity due to its antibacterial properties
  • Help with a healthy glowing skin
  • Delay diabetes as curcumin’s anti-inflammatory and antioxidant properties help moderate insulin levels. It has also been a way to help boost the effect of medications that treat diabetes.
  • Protect the brain and improve memory functions in Alzheimer’s patients. The following comes from this site: “Studies show that curcumin may increase levels of brain-derived neurotrophic factor (BDNF). BDNF is a compound that helps your brain form new connections and promotes the growth of brain cells.”
  • Tame heartburn and indigestion issues

How To Make Golden Milk – 3 Methods

Below, are two ways of making turmeric milk. As you read through it, you will see that the methods are similar, but the ingredients used are variations of the same things.

Method #1– Using Fresh Turmeric – Golden Milk with Fresh Turmeric:

The first method is made by using fresh turmeric root, usually found in health food stores. It usually keeps well for a month in the fridge.

To make golden milk with fresh turmeric root, mix unsweetened almond milk with fresh turmeric root, fresh ginger root, a stick of cinnamon, a pinch of black pepper, and a bit of coconut oil in a saucepan and bring to a simmer.

2 Servings of Fresh Turmeric Golden Milk Recipe:

  • 2 ½ cups unsweetened almond milk or coconut milk
  • 2 inches of sliced fresh turmeric root
  • 1 inch sliced fresh ginger root
  • A tablespoon of coconut oil (or ghee)
  • A pinch of black pepper
  • A tablespoon of maple syrup or honey (optional)

The sweetening agent is optional and can be swapped with other sweeteners like honey or stevia.

Method #2: Using Ground Turmeric or Turmeric Powder

Turmeric Golden Milk Recipe made with Turmeric Powder:

  • 2 ½ cups unsweetened almond milk
  • 1 ½ teaspoon ground turmeric powder
  • ½ teaspoon ground ginger
  • A tablespoon of coconut oil (or ghee)
  • A pinch of black pepper
  • Maple syrup to taste (optional)

Like the previous method, you can mix everything in a small saucepan and bring to a simmer.

Method #3: Using The Tea Experience NY Ginger-Tumeric Relief Tea

  • 2 ½ cups unsweetened almond milk
  • 1 ½ teaspoon Ginger-Tumeric Relief Tea
  • A tablespoon of coconut oil (or ghee)
  • Maple syrup to taste (optional)

Mix all ingredients in a small saucepan and bring to a simmer.

What is the Purpose of Black Pepper in Golden Milk Recipe

The key compound in turmeric is called curcumin, which makes turmeric so healthy and good for us. However, our bodies are unable to absorb (into our intestines and bloodstream) curcumin when we consume it just by itself.

The active component in black pepper, piperine, helps the curcumin absorb in the body when they interact with each other.

In other words, a pinch of freshly ground black pepper helps our body to take in some of the benefits of this magical golden spice.

What Milk Should be Used?

The original recipe for golden milk is made with cow’s milk. However, plant-based (dairy-free) milk like unsweetened almond milk, cashew, or coconut milk is perfectly fine.

Turmeric with coconut milk delivers the most creamy and silky drink. A second favorite is unsweetened almond milk.

A Word On Bringing Turmeric Golden Milk To A Boil

It’s best to bring the mixture to a gentle simmer and serve. This is intentional, because according to this article, cooking turmeric for long durations may lead to a loss of the curcumin compound of turmeric.

When Is the Best Time To Drink Turmeric Milk

Most people prefer to drink turmeric milk right before bed. It’s especially good when you’re feeling under the weather.

This is also why some call this drink, “Golden Night Pill,” as drinking a glass of turmeric golden milk before bed is known for its ability to fight nighttime coughing, which hopefully results in a more restful night’s sleep.

A Few FAQs Answered For The Best Golden Milk Recipe

Golden Milk Side Effects: As in most things in life, turmeric milk and turmeric should be consumed in moderation.

  1. How much is too much? According to this article, do not consume more than a teaspoon of ground turmeric spice a day. And if you are using fresh turmeric, you should limit it to 1.5 to 3 grams a day. Otherwise, excess usage of turmeric may result in an upset stomach, allergic reactions, risk of kidney stones, diarrhea, and nausea.
  2. Do I need to peel it if I am using fresh turmeric root? It is up to you. I personally like to peel it but you can use it without peeling it if you give it a good wash.
  3. How to prepare raw turmeric (and ginger)? Do I slice it or use a zester? Again, it is totally up to you. You can do both ways. I personally use a zester (affiliate link) so that I can get all the goodness out of it, but it is up to you.
  4. Calories in Turmeric Milk: The amount of calories in golden turmeric milk depends on the ingredients used. However, the recipe below, made with unsweetened almond milk and a teaspoon of maple syrup is 146 calories. Please refer to the nutritional label underneath the recipe for more information.
  5. What does turmeric taste like? Turmeric has a nice warm, earthy taste with a little bit of citrusy bitterness. It has a very soothing taste when mixed in with other ingredients like ginger, cinnamon, milk, and oil.

Whether you want to reduce inflammation, boost your immune system, or simply get relief from a never-ending cough, turmeric golden milk is a fantastic natural remedy that you can make in less than 10 minutes. Give it a try and find the relief you need.