Turmeric, a savory spice, is the key ingredient in curry recipes and can lend a golden hue to rice dishes like Spanish rice. But did you know you can also use turmeric to make a warm, tea-like beverage?
This golden milk recipe contains antioxidant-rich spices—turmeric, cinnamon and ginger—that are simmered with milk and lightly sweetened with honey or maple syrup. The result is a creamy, cozy drink that is as nourishing as it is delicious.
Golden Milk Benefits
Sipping a warm drink is an excellent way to unwind, but the benefits of golden milk go far beyond relaxation. All the spices in golden milk contain health-promoting antioxidants, but turmeric is especially good for your health.
The key ingredient in turmeric is curcumin, which is the compound that gives turmeric (and golden milk!) its vibrant color and impressive health benefits. Scientists have linked curcumin to anti-inflammatory, antibacterial and antiviral properties that can benefit the entire body.
Turmeric and golden milk have a long history of therapeutic use in Ayurveda, an alternative medicine practice that originated in India. Regularly enjoying turmeric in golden milk or other turmeric recipes may help:
- Boost immune system function
- Soothe body aches and pain
- Ease digestive upset
- Enhance memory and cognitive function
- Support healthy skin
No wonder why turmeric is considered one of the best anti-inflammatory foods!
Ingredients for Golden Milk
- Milk: This recipe calls for 2% milk, but you can also use whole milk for a more decadent drink. If you eat dairy-free, you can also make golden milk with plant-based milk.
- Turmeric: Turmeric gives golden milk its signature color and earthy, peppery flavor. Ground turmeric is faster to prep than fresh turmeric root, but either works in this recipe. Be careful when handling turmeric because it can stain fabric, counters and cutting boards.
- Ginger: You can use ground ginger or freshly grated gingerroot to add a bit of spiciness.
- Cinnamon: We’re using ground cinnamon, but you can also simmer golden milk with a cinnamon stick if that’s what you have on hand. Both will add warmth and sweetness.
- Ground black pepper: Ground black pepper adds a spicy kick and helps your body absorb the beneficial curcumin in turmeric.
- Sweetener: Sweeteners are optional in this recipe, but a touch of honey or maple syrup helps balance the spices. You can adjust the sweetness level to your liking.
Directions
Step 1: Combine ingredients
In a small saucepan, stir together the milk, turmeric, ginger, cinnamon, ground black pepper and sweetener.
Step 2: Simmer
Bring the mixture to a boil, then lower the heat to maintain a simmer. Cook for about 10 minutes or until the golden milk is fragrant and uniform in color.
Editor’s Tip: Stir or whisk the mixture a few times while it simmers to prevent the ground spices from clumping together.
Step 3: Strain and serve
Strain the golden milk into a mug and serve.
Editor’s Tip: Don’t skip the straining step if you use freshly grated turmeric or ginger root. A fine mesh strainer will filter out any bits and pieces.
Golden Milk Variations
- Add extracts: A few drops of vanilla or almond extract will make your golden milk taste sweeter and more complex.
- Caffeinate it: Add 4 ounces of freshly brewed coffee to golden milk to make a golden milk latte.
- Go green: If you’re a matcha lover, add 1/2 teaspoon of matcha powder to this recipe to make a golden matcha latte.
- Use a tropical twist: Use coconut milk instead of dairy milk for a hint of tropical flavor.
- Serve cold: Chill the golden milk and serve it over ice to turn it into a refreshing cold drink.
How to Store Golden Milk
Golden milk is typically served warm, but it can be stored in a covered container, such as a mason jar, in the refrigerator. This recipe makes one serving, but it’s easy to double. You can keep the extra golden milk in the fridge for up to four days.
How do you reheat golden milk?
Reheat golden milk in a microwave-safe mug or a saucepan on the stovetop. No need to boil and simmer it again—just heat it until it’s steaming.
Golden Milk Tips
What is golden milk good for?
Making golden milk is an excellent way to reap the benefits of health-promoting spices you may not often use when cooking. Turmeric, cinnamon and ginger contain antioxidants that help combat inflammation, ease body aches and pains, soothe digestion and support overall well-being. This recipe for golden milk is also caffeine-free, making it a great beverage to add to your evening routine to support a good night’s sleep.
Can I use fresh turmeric instead of dried to make golden milk?
Yes, you can make golden milk with fresh turmeric. Fresh turmeric root can be a little more challenging to find in grocery stores, but it’s out there! It looks like fresh ginger root and is prepped the same way. Use a vegetable peeler or a spoon to gently scrape off the turmeric rhizome’s brown skin. Grate the bright orange turmeric with a microplane to use it in golden milk. Since dried herbs and spices are more concentrated than fresh ones, I recommend using a fresh to dried herb conversion of one tablespoon of grated fresh turmeric for every teaspoon of ground turmeric.
Can you serve golden milk cold?
Yes, you can serve golden milk cold. Ice added to a warm drink will quickly melt and dilute the flavor, so use the fridge to completely chill the golden milk before serving it. You can drink the chilled golden milk as-is, or pour it over ice.
Can you make dairy-free golden milk?
Absolutely! You can make dairy-free golden milk by swapping the cow’s milk for an equal amount of your favorite non-dairy milk alternatives. Each milk alternative will have a slightly different taste and texture in drinks, so experiment with almond, soy, oat and coconut milks.