Turmeric Milk Recipe – Golden Milk with Ginger & Pepper Benefits

Last Updated on 2 months by Neha Deshmukh

Turmeric Milk Recipe – Golden Milk with Ginger & Pepper Benefits

Hey everyone! If you’re anything like me, you’re always on the lookout for cozy, comforting drinks that also happen to be good for you. And let me tell you, this Turmeric Milk – often called Golden Milk – is exactly that! I first stumbled upon this recipe years ago when I was feeling a bit under the weather, and it quickly became my go-to for a little boost. It’s warm, subtly sweet, and packed with goodness. Let’s dive in!

Why You’ll Love This Recipe

This isn’t just another milk recipe. It’s a hug in a mug! Golden Milk is incredibly soothing, especially during colder months or when you’re feeling a little run down. Plus, the combination of turmeric, ginger, and pepper is a powerhouse of health benefits. It’s easy to make, requires just a handful of ingredients, and tastes absolutely divine. Seriously, what’s not to love?

Ingredients

Here’s what you’ll need to create this golden elixir:

• 2 cup milk (dairy or plant-based) – about 475ml
• 0.75 tsp turmeric – roughly 2.5g
• 0.5 tsp crushed black pepper – around 1.25g
• 0.5 inch cinnamon stick
• 1 inch grated ginger – approximately 5g
• 1 tsp coconut oil – about 5ml
• 1 tsp honey (or to taste) – around 7g

Ingredient Notes

Let’s talk ingredients! Getting the right ones can really elevate your Golden Milk.

Turmeric: Varieties & Potency

Fresh turmeric root is fantastic if you can get your hands on it! It has a more vibrant flavor. However, good quality turmeric powder works beautifully too. Look for a brand that’s bright orange in color – that indicates higher curcumin content (the active compound in turmeric).

Black Pepper: The Importance of Piperine

Don’t skip the black pepper! It might seem odd to add pepper to milk, but it’s crucial. Black pepper contains piperine, which dramatically increases the bioavailability of curcumin, meaning your body can actually use the turmeric’s benefits.

Coconut Oil: Choosing the Right Kind

Coconut oil adds a lovely richness and helps with absorption. I prefer using unrefined coconut oil for its subtle coconut flavor, but refined coconut oil works just as well if you prefer a neutral taste.

Milk: Dairy vs. Plant-Based Options

Feel free to use your favorite milk! Traditional recipes often use full-fat milk for extra creaminess. But almond milk, oat milk, or even coconut milk are all delicious alternatives. Each will give a slightly different flavor profile. My friend, Priya, swears by oat milk for the creamiest texture!

Honey: Raw vs. Processed

Honey adds a touch of sweetness and extra health benefits. Raw honey is best, as it retains more of its natural enzymes and antioxidants. But any honey you have on hand will do the trick.

Step-By-Step Instructions

Alright, let’s get brewing!

1. In a saucepan, combine the milk, turmeric, crushed pepper, cinnamon stick, grated ginger, and coconut oil.
2. Give everything a good whisk to make sure the turmeric is well blended. No one likes a gritty Golden Milk!
3. Place the saucepan over low heat and simmer gently. Stir occasionally to prevent sticking. You’ll start to see the milk warm up and tiny bubbles forming around the edges – that’s when you know it’s almost ready.
4. Once the milk begins to boil, take it off the heat and let it cool slightly. This is important! Adding honey to boiling liquid can destroy some of its beneficial properties.
5. Strain the milk through a fine-mesh sieve to remove the solid spices. This will give you a smooth, silky drink.
6. Stir in the honey to taste. Start with a teaspoon and add more if you like it sweeter.
7. Pour into your favorite mug and enjoy warm!

Expert Tips

• Don’t boil vigorously: Gentle simmering is key to preserving the flavors and nutrients.
• Adjust the spices: Feel free to play around with the amounts of turmeric, ginger, and pepper to suit your taste.
• Fresh is best (sometimes): While powder works, fresh ginger and turmeric really shine in this recipe.

Variations

Want to switch things up? Here are a few ideas:

Vegan Golden Milk

Simply use your favorite plant-based milk (almond, oat, soy, or coconut) and maple syrup or agave nectar instead of honey.

Adjusting Spice Levels

If you’re sensitive to spice, start with just a pinch of black pepper. You can always add more later! For a spicier kick, add a tiny dash of cayenne pepper.

Golden Milk for Monsoon/Winter/Festive Seasons

During the monsoon or winter, a pinch of cardamom adds a warming touch. For festive occasions, a sprinkle of nutmeg or a tiny bit of saffron can make it extra special. My grandmother always added a pinch of cloves during Diwali!

Gluten-Free Adaptations

This recipe is naturally gluten-free! Just double-check the ingredients you’re using (especially honey) to ensure they haven’t been processed in a facility that also handles gluten.

Serving Suggestions

Golden Milk is wonderful on its own, but you can also enjoy it with:

• A sprinkle of cinnamon on top
• A side of dates or dried figs
• A cozy blanket and a good book!

Storage Instructions

While best enjoyed fresh, you can store leftover Golden Milk in an airtight container in the refrigerator for up to 24 hours. Gently reheat it on the stovetop or in the microwave before serving. The flavor might mellow slightly, but it will still be delicious.

FAQs

Let’s answer some common questions!

What are the health benefits of turmeric milk?

Turmeric milk is believed to have anti-inflammatory, antioxidant, and immune-boosting properties. It may help with everything from joint pain to digestion.

Can I make turmeric milk ahead of time?

You can! But the flavor is best when it’s freshly made.

What type of milk is best for golden milk?

It really depends on your preference! Full-fat dairy milk is traditional, but plant-based milks work beautifully too.

Can I use turmeric powder instead of fresh turmeric?

Absolutely! Just make sure it’s good quality.

How can I adjust the sweetness of the golden milk?

Start with a teaspoon of honey and add more to taste. You can also use other sweeteners like maple syrup or agave nectar.

Is it safe to consume turmeric milk daily?

For most people, yes! However, if you have any underlying health conditions, it’s always best to consult with your doctor.

Enjoy your Golden Milk! I hope this recipe brings you as much comfort and joy as it has brought me. Let me know in the comments how you like to customize yours!