Turmeric Milk Recipe – Spiced Golden Milk for Wellness & Calm

Last Updated on 4 months by Neha Deshmukh

Turmeric Milk Recipe – Spiced Golden Milk for Wellness & Calm

Introduction

There’s just something so comforting about a warm mug of milk before bed, isn’t there? But what if that milk could also be a little hug for your body, packed with goodness? That’s exactly what this Turmeric Milk – often called Golden Milk – is all about. I first started making this when I was feeling a bit run down during a particularly hectic monsoon season, and honestly, it’s been a staple in my kitchen ever since. It’s warming, subtly sweet, and feels like a little ritual of self-care. Let’s get brewing!

Why You’ll Love This Recipe

This isn’t just a delicious drink; it’s a little wellness boost in a mug. Golden Milk is celebrated in Ayurveda for its incredible health benefits. It’s incredibly easy to make, requiring just a handful of ingredients and about 10 minutes of your time. Plus, it’s wonderfully customizable – you can tweak the spices to suit your taste!

Ingredients

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

• 2 cups milk (about 475ml)
• 1 teaspoon ground turmeric (about 5 grams)
• ½ teaspoon ground ginger powder (about 2.5 grams)
• 1 cardamom pod
• 4 cloves
• 6 black peppercorns
• Sweetener of choice (optional – honey, maple syrup, or jaggery work beautifully)

Ingredient Notes

Let’s talk ingredients! A few little tips can make all the difference.

• Milk Options & Regional Variations: Traditionally, this is made with full-fat milk for richness. But feel free to use whatever you prefer! Almond milk, oat milk, or even coconut milk all work wonderfully. In some parts of India, especially during colder months, ghee (clarified butter) is added for extra warmth and flavour.
• The Power of Turmeric: Choosing the Right Quality: Turmeric is the star here, so quality matters. Look for a vibrant, deep orange colour. It’s also worth noting that black pepper helps your body absorb the curcumin in turmeric, so don’t skip it!
• Spice Blend Customization: Don’t be afraid to play around with the spices! A tiny pinch of cinnamon or nutmeg can add a lovely warmth. Some people even add a dash of cayenne pepper for a little kick.

Step-By-Step Instructions

Alright, let’s make some magic!

1. First, let’s get those spices ready. Gently crush the cardamom pod, cloves, and black peppercorns using a mortar and pestle, or even the back of a spoon on a chopping board. You want to release their aromas, but not turn them into a fine powder.
2. Pour the milk into a saucepan. Add the crushed spices, turmeric, and ginger powder. If you’re using a sweetener, add it now too.
3. Place the saucepan over medium-low heat. We want a gentle simmer, not a rolling boil. Heat until you see tiny bubbles forming around the edges – this should take about 5-8 minutes.
4. Let it simmer for 2-3 minutes, stirring occasionally. This helps all those lovely flavours meld together.
5. Finally, strain the milk through a fine-mesh sieve into your favourite mugs. Serve hot and enjoy!

Expert Tips

A few little things I’ve learned along the way:

• Don’t overheat the milk! Scorched milk is no fun.
• Straining is key for a smooth, silky texture.
• If you’re using fresh ginger, grate about a teaspoon and add it along with the other spices.

Variations

This recipe is a fantastic base for experimentation. Here are a few ideas:

• Vegan Golden Milk: Simply substitute the dairy milk with your favourite plant-based milk – almond, oat, or coconut all work beautifully.
• Adjusting Sweetness Levels: I usually use about a teaspoon of honey, but you can adjust this to your liking. Jaggery adds a lovely caramel-like flavour, and maple syrup is another great option.
• Spice Level Adjustments: Mild to Intense: For a milder flavour, reduce the amount of ginger and peppercorns. If you like a bit more warmth, add a pinch of cinnamon or a tiny dash of cayenne pepper.
• Ayurvedic Adaptations: For a more traditional Ayurvedic approach, add a pinch of ashwagandha or brahmi powder to the milk while simmering.

Serving Suggestions

This is lovely on its own, but you can also get creative! A sprinkle of cinnamon on top adds a nice touch. My kids love it with a tiny drizzle of honey. It’s perfect as a bedtime drink, a comforting treat on a cold day, or even as part of a wellness routine.

Storage Instructions

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

FAQs

Got questions? I’ve got answers!

• What are the health benefits of turmeric milk? Turmeric is known for its anti-inflammatory and antioxidant properties. It’s believed to boost immunity, improve digestion, and promote restful sleep.
• Can I make turmeric milk ahead of time? You can, but the flavour is best when it’s freshly made.
• What’s the best type of milk to use for golden milk? It really depends on your preference! Full-fat milk is traditional, but plant-based milks work wonderfully too.
• Can I use fresh ginger instead of ginger powder? Absolutely! Grate about a teaspoon of fresh ginger and add it along with the other spices.
• How can I adjust the spice levels in this recipe? Start with the amounts listed and adjust to your taste. Add more ginger or peppercorns for a spicier flavour, or less for a milder one.
• Is turmeric milk suitable for children? Yes, it is! Just be mindful of the amount of sweetener you use, and ensure your child doesn’t have any allergies to the ingredients.