Here’s how to make golden milk, an anti-inflammatory beverage filled with flavor, comfort, and health-giving spices.
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How to Make Golden Milk—And Why You Should
Golden milk—also known as turmeric milk or Haldi Doodh—has been making waves in the wellness and DIY communities lately. A traditional Indian beverage, golden milk isn’t new, but a lot of people are discovering this fun bit of kitchen alchemy for the first time. Are you curious to try it, or are you looking for a few tips to tweak your golden milk formula?
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I’m here to show you how to make golden milk, breaking down the uses, variations, and history of this colorful beverage. So buckle up, because we’re going to dive in and drink up the goodness!
Golden Milk: A Brief History
Golden milk has its roots in Ayurvedic medicine, dating back over 3,000 years. The main herbal ingredient is turmeric, a powerful antioxidant and anti-inflammatory spice that gives the beverage its distinctive golden hue. Generally, the drink is made by warming milk with turmeric and a blend of other spices for added flavor and health benefits.
Traditionally, it’s been used for colds, fevers, inflammation, aches, coughs, restlessness … and also just because it tastes good.
Kitchen Magic: Turning Milk Into Gold
Golden milk is a very flexible drink with countless recipe variations. I’ll give you a simple starter recipe. Feel free to adjust it to your own tastes.
Let us do the prep work for you! Check out our DIY Golden Milk Kits in the TGN Store!
Pour 2 cups of milk into a saucepan and add about a teaspoon of turmeric powder. You can use cow’s milk, or substitute goat’s milk, almond milk, soy milk, oat milk, or any other milk in place of cow’s milk.
Other spices are commonly added to create a rich, full flavor. Here are some popular options to consider:
- Ginger: Add a warm, zesty kick to your golden milk with a pinch of ginger powder or freshly grated ginger.
- Cinnamon: This aromatic spice adds a subtle sweetness and extra anti-inflammatory properties.
- Cardamom: For a slightly exotic flavor, try adding a pinch of ground cardamom.
- Nutmeg: Add a touch of nutmeg for a warm, spicy, and slightly sweet taste. I’m a bit of a nutmeg nut, so I really like to bring this flavor forward.
- Clove: A little clove powder goes a long way, adding a deep, warming flavor and antioxidant properties.
- Black Pepper: Adding a pinch of black pepper not only enhances the taste but also helps increase the absorption of turmeric’s active ingredient, curcumin.
This next step is not totally essential, but I really recommend it. Add about a tablespoon of coconut oil. This gives the brew an extra smooth texture, some healthy fats, and an extra antimicrobial kick.
Now, heat the mixture until it simmers. Then, remove it from the heat and add a sweetener, if desired. I prefer wildflower honey. Its zingy energy really complements the spices in the golden milk.
9+ Benefits of Golden Milk
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Golden milk draws a number of health-empowering benefits from its combination of spices. Firstly, it’s highly antioxidant. This makes it helpful for a wide range of conditions around the body, from protecting cells and DNA from damage, to reducing inflammation and improving healing. The anti-inflammatory properties of golden milk can help with various chronic conditions, such as heart disease, rheumatoid arthritis, and even cancer.
Golden milk may also help with mobility. It can help to ease sprained muscles and reduce joint pain. It’s also beneficial for wound healing in general.
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The brain loves golden milk! It stimulates growth and the formation of neural connections. Higher levels of the compounds in golden milk may help to reduce the risk of dementia and Alzheimer’s disease.
And that’s really just scratching the surface. Whether you’re looking for an antimicrobial to help you get over an infection, a helper for your lungs or GI tract, support for healthy skin, or an anti-cancer beverage, golden milk has something for the whole body.1)“Golden Milk: Is It Good for You? Pros and Cons, Nutrition Information, and More.” WebMD. WebMD. Accessed April 13, 2023. https://www.webmd.com/diet/golden-milk-health-benefits.2)Petre, Alina. “10 Benefits of Golden (Turmeric) Milk and How to Make It.” Healthline. Healthline Media, February 8, 2023. https://www.healthline.com/nutrition/golden-milk-turmeric.3)Golden Milk a Nutritional Powerhouse.” Mercola.com. Accessed April 13, 2023. https://blogs.mercola.com/sites/vitalvotes/archive/2017/04/06/golden-milk-a-nutritional-powerhouse.aspx?v=1681410353.4)July 9, 2021 by Dr. Josh Axe. “Turmeric Latte Recipe (Golden Milk!).” Dr. Axe, October 31, 2022. https://draxe.com/recipes/turmeric-latte-recipe/.
When to Be Cautious With Turmeric Milk
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In larger amounts, curcumin (the active component of turmeric) can cause stomach upset, nausea, or diarrhea. Thankfully, turmeric powder is only around 3% curcumin, so getting large amounts of curcumin isn’t as easy as you’d think. Still, if you find yourself having digestive issues, you may want to back off a little.5)“Golden Milk: Is It Good for You? Pros and Cons, Nutrition Information, and More.” WebMD. WebMD. Accessed April 13, 2023. https://www.webmd.com/diet/golden-milk-health-benefits.
Some of the other spices used in golden milk can also cause problems in large quantities. Nutmeg, for example, can cause hallucinations. But once again, these side effects generally require you to consume impressively unrealistic quantities. It doesn’t need to be painful to be good for you. Golden milk should taste pleasant, not like you’re drinking an entire spice bottle.
Be cautious with store-bought golden milk. Potential food allergens, like nuts and soy, are often used in golden milk you’d buy from a grocery store or cafe. Making your own golden milk is the best way to go!
How to Ruin Your Bathtub
There is one thing you absolutely must know before using turmeric. It stains! I’ve indelibly dyed more utensils than I care to admit.
When working with turmeric, use glass or stainless steel equipment. Ceramic mugs are fine, too. Avoid wood and plastic.
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Interestingly, turmeric does not stain your teeth. It has a lightening, stain-removing effect. Weird, right? Turmeric can temporarily stain your skin, but overall it has beneficial effects and can even lighten skin.
Want to know what turmeric doesn’t lighten? Your bathtub. I remember years ago when my mother was reading about the benefits of turmeric baths. According to a certain website, turmeric wouldn’t stain her tub. And if it did, it was easy to scrub off. I guess her bathtub didn’t read that blog, because it’s still yellow.
Happy Thoughts and Warm Mugs
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Any time is a great time for golden milk. I’m finishing off a cup right now! But my absolute favorite golden milk moment is when I’m wrapped up in a blanket, listening to an audiobook, and gazing out the window as rain falls onto my garden. Perfection!
What Do You Think?
What’s your favorite time for a cup of golden milk? Or do you have a secret golden milk recipe you’re willing to spill the beans on? Tell us all about it in the comments!
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References
| ↑1, ↑5 | “Golden Milk: Is It Good for You? Pros and Cons, Nutrition Information, and More.” WebMD. WebMD. Accessed April 13, 2023. https://www.webmd.com/diet/golden-milk-health-benefits. |
|---|---|
| ↑2 | Petre, Alina. “10 Benefits of Golden (Turmeric) Milk and How to Make It.” Healthline. Healthline Media, February 8, 2023. https://www.healthline.com/nutrition/golden-milk-turmeric. |
| ↑3 | Golden Milk a Nutritional Powerhouse.” Mercola.com. Accessed April 13, 2023. https://blogs.mercola.com/sites/vitalvotes/archive/2017/04/06/golden-milk-a-nutritional-powerhouse.aspx?v=1681410353. |
| ↑4 | July 9, 2021 by Dr. Josh Axe. “Turmeric Latte Recipe (Golden Milk!).” Dr. Axe, October 31, 2022. https://draxe.com/recipes/turmeric-latte-recipe/. |
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