With flu season upon us, it seemed like a great time to share this ancient Ayurvedic beverage known as golden turmeric milk. Turmeric is a powerful therapeutic spice with plenty of science-based evidence to back up this claim. It has been used as a medicinal herb for thousands of years in traditional Chinese and Ayurvedic medicine. Golden milk, or Haldi Doodh, originated in India long before becoming a popular beverage in the western world. Here is a recipe with further dialogue on the origins of golden milk from Manali, a vegetarian/vegan cook and photographer.
Curcumin is the main active ingredient that has been shown to have powerful anti-inflammatory and antioxidant effects. Evidence suggests curcumin from turmeric can:
- help decrease inflammation, a key factor in numerous diseases such as PCOS, Crohn’s, arthritis, and heart disease,
- improve brain function and prevent Alzheimer’s disease,
- improve insulin sensitivity in type 2 diabetics,
- decrease depression and anxiety,
- decrease the risk of colon and prostate cancer.
Unfortunately, turmeric has low bioavailability. Therefore, if we want to benefit from its health properties it must be combined with specific compounds, such as black pepper or fat. Heating turmeric slightly can also increase its bioavailability, but too much heat can degrade it, so keep this in mind when making this healing golden turmeric milk.
- 2 cups unsweetened almond or coconut milk
- 1-2 tsp of turmeric
- ½ tsp of cinnamon
- ½ tsp of cardamom
- ½ tsp of ginger (ground or fresh)
- pinch of black pepper
- 1 tsp coconut oil (optional, for additional turmeric absorption)
- Add the almond milk to a small pot on the stove and heat on low temperature.
- Add the turmeric, coconut oil, cinnamon, cardamon, and pepper.
- Stir frequently for a couple minutes until the milk is warm, but not boiling!
- Strain the milk and froth (I used a matcha whisk since I don’t have a milk frother).
- turmeric = anti-inflammatory, helps lower blood glucose levels and increase insulin sensitivity, anti-depressant, black pepper increases bioavailability
- cinnamon = may help balance glucose levels, lower cholesterol, and decrease triglycerides in blood
- ginger = anti-inflammatory, may help decrease fasting blood glucose, HbA1c, cholesterol and triglycerides
Drink it straight up or pour over oats to boost your morning oatmeal. Note: turmeric will stain almost everything yellow! So, choose your mug and tea towel wisely.
Have you tried golden turmeric milk before?
More Turmeric Recipes:
Hemp Heart Turmeric Salad Dressing
Cinnamon Turmeric Spice Pumpkin Seeds
PIN FOR LATER:
Disclaimer: As the sole author of Phruitful Dish, I have based my posts on my own experiences and knowledge obtained through lived experience and during my doctoral degree (PhD). However, I am not a medical doctor. The information in this blog is not intended as medical advice. Nutritional and supplemental choices should be made in consultation with your health care provider. This blog is intended to inspire and encourage readers to educate themselves on how nutrition and lifestyle are important and often overlooked aspects of health. Therefore, please use the information at your own risk. Occasional links may be provided leading to third-party websites. The existence of these links does not infer a responsibility or an endorsement of the linked site, its operator, or its contents.
147 thoughts on “Golden Turmeric Milk (Anti-Inflammatory)”
I never knew that Tumeric had such great powers!
It is pretty remarkable when looking at its history and the studies that have been published. So many reasons to add more to our diets. 🙂
I’m always hearing about the benefits of turmeric, so I definitely want to try this mylk very soon!
Wonderful! The beauty is how quick and easy it is to make, too. 😉
It sounds like it’s so good for you! How does it taste?
I really like the taste (more than anticipated). It is unique and difficult to describe. If you are a fan of cinnamon or ginger then you could always add more of those for stronger flavors.
Thanks. I was wondering the same thing about the taste KimmieKLewis! Sounds like it might need some covering up based on Phruitful Dish’s reply!
This sure is a super powerful way to start the day, Dylan. And your pics are beautiful.
Isn’t it?! Thanks for commenting on the photos. I have been working on improving my food photography 🙂
I’ve heard turmeric is great. I haven’t tried it yet though.
Turmeric can be added to many recipes without a huge flavor change, but with additional health benefits. I highly recommend! 🙂
I’ve heard turmeric was good for you but I wasn’t sure how. This is good to know.
Yes, it is quite a hot topic at the moment. Glad I could share some information though!
My parents have been drinking this since years. I love it too.
Well, your parents are way ahead of me then on the turmeric train! Good for them!
wow this is great!!! I’ve never heard of this. I like that you can make it at home. Thanks for the recipe.
You are very welcome. Thanks for leaving a comment!
I have never tried it before but a lot of people i know love it. I think its great i just haven’t tried it yet. Could it be combined in soy milk rather than almond milk?
Of course! Health-wise, I would recommend any plant-based mylk. Taste-wise, I can’t speak for any others asides from almond. 🙂
I haven’t tried this before. I would though! It looks good.
Great! Did you end up trying it yet? Have a great day!
Turmeric really has a lot of benefits that we should take advantage of! I think this is a lovely mix, it’s definitely going to help with inflammation and high blood pressure.
You are absolutely right! Its benefits are really exciting to me. 🙂
I’ve been meaning to jump on the turmeric bandwagon for the longest time now.
Pouring turmeric milk over oats is a new one to me, and actually super clever. I think that’s what I’ll try for my first turmeric experience.
Christie’s Take on Life. xx
Hehe, thanks! I am curious to know if you tried turmeric mylk oats yet? Hope you are having a great weekend.
I have been reading a lot about the health benefits of tumeric lately. Really must include it in my diet more.
Mhmm, there is so much information at there on this spice. Thanks for stopping by!
Friends and family have been recommending turmeric for the longest time. It’s really packed with a lot of benefits! This sounds like a really amazing drink!
Thanks so much! I think your friends and family may be on to something here… 😉
Thanks for sharing this important information.. Keep them coming
You are very welcome!! I will do my best 😀
I swear by turmeric. Took this after my operation. Helps heal faster
How amazing to hear from someone that has tried it and has seen improvements in their health! Wonderful! Thank you for sharing.
I love learning about new home remedies and this one looks like one for the books, will save! I think its better than taking medication anyday, thanks!
I would have to agree with you on that one!! Thanks for stopping by.
I have a tumeric milk recipe that I love. I also have a spiced almond milk recipe that is so good and good for you too.
Oh wow! Is the spiced almond milk recipe on your website?
I definitely need to remember this, I’ve been using turmeric for a while now for inflammation internally, it’s incredible stuff.
I love hearing that! Have you noticed it helping you significantly? 🙂 Thank you for sharing.
Oh I’ve heard of this! Thanks for the recipe 🙂
You are very welcome! Have a wonderful day.
My mother in law uses this in a lot of recipes! Love the color it gives the food!
I agree, what a great point! Yellow foods are really inviting and remind me of sunshine. 🙂
Love golden tumeric milk. I had it in Santa Fe. Didn’t realize it was so easy to make. I might try it out this weekend.
Hi! Did you end up trying it? Would love to hear how it went for you. 🙂
Wow didn’t know turmeric had health benefits. Will definitely be using it more often!
Thanks for popping by! I am so happy to be able to share some knowledge in my content 🙂
Very interesting! Didn’t know it could do so much!
For sure! I think turmeric’s benefits are surprising to many. Thanks for stopping by!
I’ve tried turmeric milk with black pepper to drink. I usually took it to fight inflammation but it’s good to know that it helps for flu. Thanks for the recipe
Great to hear you have tried it! Yes, I primarily drink it to fight inflammation. How do you find the flavor?
Funnily enough even my one year old daughter loves tumeric! We put it on our veges but this looks like a delicious way to try it! Thanks for the recipe
That is incredible! Sounds like you have started a healthy habit early. 🙂
Great to know. I already enjoy using turmeric with the thought in mind that it is really good for quality health. Thank you for the recipe.
That’s wonderful you are a turmeric fan already. And you are welcome! 🙂
I cook with turmeric a lot, but have yet to try turmeric milk. Great, informative post!
Thanks so much! What are your favorite recipes to use turmeric with?
I love turmeric milk and recommend it often to my patients as an amazing food-based medicine. It’s so healing! Love your photos! They make me want to make a cup of it right now 🙂
Thanks for the thoughtful comment. Love hearing from practitioners using food as medicine!
Love turmeric, such a beneficial food in so many ways. Your version of Turmeric Milk sounds quite delicious. Would love to try it.
Thanks so much, and I hope you do try it and love it! 🙂
These ancient remedies have stood the test of time I am sure. I am going to try this this winter! Thanks for posting!
You are absolutely right. Thanks for dropping by!
I love how vibrant this drink looks. Turmeric is so potent. 🙂
Thank you! I crave vibrant recipes (especially in dreary winter!).
That’s an interesting take on tumeric. I didn’t know it could be incorporated into a drink. Usually my mum puts tumeric into fried chicken flour!
This looks like it will be pretty refreshing especially with the hint of the cinnamon. I will keep this in mind for the future -Breyona Sharpnack
i’ve been drinking this lately, love it! that nice kick and health benefits are amazing.
Turmeric has some wonderful health benefits and my grandma used it as a healing agent in many foods. The turmeric golden milk looks delicious and so easy to prepare as well. Would love to try it out right away!
This home remedy looks amazing, home remedies are often way better than taking over the counter meds. Thanks for sharing!
Oh you do have perfect timing with the drink. The weather keeps changing so swfitly I know we’re risking getting sick.
I’ve ALWAYS wanted to try Golden Mylk. Totally going to whip your version up this winter! Just pinned it also. Cheers to our health, girl! 🙂
This is an interesting remedy for anti-inflammatory. Definitely checking this out next time. 🙂
My mom would make this for us when we were sick and we’d complain like crazy! How things have changed now! I love your version of this, will try it the next time I need a boost of health! Well done!
Se manifique! Loved the photo journal and descriptions.
my grandmum likes to use tumeric too
Turmeric Milk is my Grand Ma’s all time recipe to fight with cold and flu. Thanks for sharing the recipe with us!
I have not tried anything Turmeric, but my Mom swears by it. Turmeric Milk looks good though. I’m curious though – how strong is the flavor of the Turmeric here?
I make this all the time but call it my magical elixir. haha
My mom used to make this for as a kid all the time- except it was much simpler- 1 cup of milk with1 tsp of turmeric and some ginger. My mom would even make a paste with turmeric and use it to treat sprains and bruises! It’s every Indian moms cure-all haha
Ugh, I so need to start doing stuff like this regularly, but I’m so lazy! I had tried mixing tumeric with water in the morning, but obviously that isn’t nearly as tasty as I assume yours is.
Great post!! I have tried tumeric mylk back in the beginning of my journey to becoming vegan. And wanted to try it not only cause it looked soo delicious but for the great benefits as well. I have even found recipes where I can put it in my smoothies since I really love smoothies. I have just recently found out tho that this amazing stuff can help with my heartburn too! I will definitely be buying the ingredients again on my next shopping trip now that the weather is much cooler. It just tastes really good when heated. It puts me to sleep too.
this is awesome. I use tumeric oil so i’m sure this would work as well. saving for later.
I love to make turmeric-based recipes. I usually make a turmeric broth for my soups and stews making sure to incorporate black pepper and coconut oil. I can’t wait to make this healthy and delicious golden mylk. I am featuring this post on the Healthy Living Link Party @Urbannaturale.com this week. Thanks for sharing this.
I’m a bit crazy to learn Turmeric through a video game, which has the same purpose as the ones listed above. It’s about time I use them in real life!
This is great information for someone like me trying to cut back on sugar
Oh this looks and sounds delicious! I love all of the wonderful benefits of each ingredient 🙂 Thanks so much for sharing on the Healthy Living Link Party! We hope to see you back tonight!
I love golden milk! Wonderful information here, too, and I hope this encourages more people to try it 🙂
I actually made this today at home, to take into work for the next few days. I actually went to the store and bought some coconut oil and added pepper as well, as I had visited a medical conference a few months ago and they said the same thing that you’ve mentioned about bioavailability of turmeric. I’ve not tasted the drink yet. But I’m real glad to have tried something new. JanD from travelartslife
Yup. It is definitely a winner. Just did an article on Turmeric and you really can’t go wrong with it! Again, I lOVE the layout of your blog!!
I’ve heard the benefits of turmeric. I love how you turned into a great drink
I love everything about this! I buy something similar from my local coffee shop, it’ll be such a money saver to make it at home!
Thanks for sharing! Your pics are amazing btw!
I have actually heard that turmeric is beneficial to health, but had not heard of turmeric mylk. Thanks for sharing!
so glad I found this information out sounds very interesting Come see us at http://shopannies.blogspot.com
It sounds absolutely delicious and unlike anything I’ve tried! I knew about the health properties of turmeric so I try to use it regularly while I cook.
What a great recipe to keep in my back pocket!! Thanks!
Great! You are welcome.
I’ve never had anything like this, but I have all of these ingredients on hand and think I may give it a whirl sometime this week. Seems like everyone is getting sick around here and it seems like a great wellness drink! 🙂
Absolutely! I welcome any immune boost I can get to help balance the stressors of life.
I love turmeric in everything!! I tweeted this a week ago. Need to find some time to make this!
I really appreciate the tweet! I love sharing holistic healing methods far and wide.
What a nice recipe and this sound delicious. I shall look into this. xx
I have a friend who is really into Ayurveda. I find it all to be so interesting. Tumeric is something that I love using in my cooking.
Will need to try this!
Would love to hear your thoughts on it!
Oh wow, I need this! Thank you so much for sharing!
You are very welcome.
I’ve always heard that turmeric had great health benefits. I wish I could get more into natural healing practices. I started using essential oils this summer and felt like I was doing something haha. Thank you for sharing.
I LOVE my essential oils! You are certainly doing more than something. 🙂 I use them to help with sleep and anxiety. There are so many holistic methods of healing that we can use with the proper information. 🙂
Being Indian, I cook with turmeric, a lot! I love this new trend of Turmeric in drinks!
Wonderful! What are some of your favorite, or maybe traditional, recipes you make using turmeric?
Who knew turmeric had so many benefits, great post! xo
Thanks so much! Happy to inform 🙂
I’ve heard of the benefits of tumeric but have not actually tried to make anything with it. Maybe I will start here. This drink sounds like it will be something I like 🙂
I would love to hear what you thought of it. Another option is to throw a bit in smoothies for a less extreme turmeric flavour.
This sounds like it will work wonders! Anti-inflammatory drinks are so great, especially if they’re natural!
I agree! Making new healthy habits can be hard but I find drinks very easy to incorporate throughout a busy day 🙂
Oh, lucky I found this, this is very helpful as I am compiling natural remedy recipes. Turmeric does works wonders…
I would love to see your list! Turmeric is certainly a wonder spice.
Thank you for this! I don’t have the flu, but I do have a really bad cold right now, and I am desperate for some nice remedies.
You are welcome! Hope it has been helping you get through our cold season.
oh wow I really need to try this! I have an autoimmune disorder and I am always looking for extra ways to introduce anti-inflammatories into my system.
La Belle Sirene
I am happy you found my site! I can relate, and am always trying to incorporate anti-inflammatories in my diet. Hope you are doing well. 🙂
yum! I love turmeric milk! I’ll have to try this recipe 😀
Thank you! I hope you end up liking it!
Love the healing power of turmeric! As you mentioned, its a powerful natural anti-inflammatory. Golden paste is also good to have on hand if you want to save time when making golden milk (for those that drink it on a daily basis). Just add warm coconut milk to the golden paste and you are good to go 🙂
I have heard of golden paste but have never tried it or seen it in store. Is there a specific brand you like to use?
Turmeric is an elixir, good for blood, good for wounds, good for inflammations and good for health. Thanks for sharing an amazing piece of information.
You are very welcome 🙂 And absolutely! Plus, there are so many studies backing those claims.
Wow! great post, never knew that much about turmeric!
Thank you so much!!
I’ve been looking into Golden Milk for a little bit. Your recipe seems the most palatable.
Well that is wonderful to hear! I tried to add lots of warming, wintery spices as turmeric can be a little much to get used to. Thanks for noticing!
Although I totally am on board with turmeric, I have ignored this trend because I personally can’t bear the thought of drinking milk in any form. But I see that you used almond milk and that sounds mush more palatable to me. I have to try this. Thanks for posting.
I completely understand! I stay far away from dairy milk (and like using the spelling ‘mylk’ to not cause confusion). Have you tried a dairy-free golden mylk yet?
We grew up drinking turmeric milk, it’s something that was forced down us as kids, so I find it amazing to see it becoming trendy now! Your photographs make it look sooooooo inviting and so very different from how I remember ours! Beautiful photographs and a great post.
Thanks so much for appreciating my photos. I love hearing stories like yours of people drinking turmeric milk lonng before it became a trend!
I totally believe in the healing this stuff does. And it is absolutely delicious!
Super post .Lijepo pises 😉
I have never had or tried to make turmeric mylk but have heard of its healing powers. I usually go out and forage some spruce or pine to make tea with! It’s amazing how various foods can help heal us! Nature alwways provides for us, we just need to do the same in return!
What a gorgeous colour turmeric imparts, eh? I’ve seen golden mylk all over the place but I still haven’t tried it! I’ve got to make some!
Very good information, Thank you so much for the nice post.
You’re welcome. Enjoy!
I’ve heard quite a bit of health benefits on turmuric so I will have to start using it. This recipe sounds like it would be good on oatmeal. Thanks for sharing !
I would definitely try this, I love ginger and turmeric super healthy. I tend to just make tea with them but I would love to try this recipe and do something new
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