Golden milk benefits and how to make it at home(recipe)

aryuvedic haldi doodh

What is golden milk?

Also known as haldi doodh or turmeric milk, this is a traditional creamy spiced Indian beverage with the main ingredient being turmeric. Turmeric gives it a distinctive golden hue and additional medicinal value.

 It contains other ingredients like milk, cinnamon, black pepper, a sweetener, and any other addition of one's choosing (i.e., coconut oil or cardamom). Some people skip black pepper, but it boosts absorption.

Benefits of turmeric milk

Golden milk's benefits are largely due to the main ingredient, turmeric, with its anti-inflammatory properties. Other health benefits supported by WebMD are as follows:

  • Acts as an antioxidant by protecting the body from cell damage caused by free radicals. This helps in liver detoxification.

  • Supports the immune system through the antibacterial property of turmeric, as well as the other herbs (black pepper) present in the milk.

  • Helps to improve digestion and gut issues by promoting healthy gut function.

  • The warmth and total of ingredients may induce a feeling of relaxation.

  • It may improve feelings of happiness with the combined action of warm milk and turmeric, boosting serotonin levels.

  • It contributes to bone health (through calcium in the milk)

  • It promotes healthy skin due to its antioxidant properties.

  • Promote brain health by boosting brain-derived neurotrophic factor.



anti inflammatory drink


How to prepare golden milk

Fresh herbal preparations are best consumed at one sitting unless they involve a fermentation process. Thereby, the recipe below is for one-time consumption. 

Ingredients 

  • 1 standard glass of milk (cow, almond, cashew, coconut, or oat)

  • 1 teaspoon of turmeric powder. (roughly 3 centimeters if roots)

  • 1 to 2 sweeteners (honey, any syrup of your choosing, agave nectar, or jaggery)

  • Flavoring spices—½ teaspoon of ginger powder (around 1.5 centimetres if it's a root), ¼ teaspoon of cinnamon powder (a small roll/stick), and a pinch of black pepper (freshly ground)

Optional ingredients

  • Healthy fats: ½ a teaspoon of virgin coconut oil or ghee

  • ½ of green crushed cardamom sticks or nutmeg (a pinch if it's a powder) and/or ½ of a whole clove. 

  • ¼ vanilla extract for flavor.

  • Specific herbs depending on the benefits needed (i.e., ¼ teaspoon ashwagandha for stress relief)

Equipment needed

Saucepan or pot

Whisk (or spoon)

Cup

A sieve

  1. Preparation over an open heat (standard preferred method)


Step 1: Combine all the ingredients in your saucepan or pot. At this juncture, if you have additional spices such as cinnamon sticks, add them as well. Ensure they are mixed properly.

Step 2 (optional): Add fat while continuing to mix.

Step 3: Whisk these ingredients well until there are no visible clumps.

Step 4: Place the mixture on a hot surface with medium-low heat. Allow it to simmer slowly (do not boil), occasionally stirring until it's hot.

Step 5: Remove the mixture from the heat, and while still hot, add the desired sweetener and stir well until it is up to taste.

Step 6: Your golden milk is ready for consumption. You can strain it first, or you can serve it as is.

  1. Preparation by a microwave (fast method)


turmeric milk for sleep


Step 1: Combine all primary ingredients in a microwave-safe cup/container. If using oil, add it to the preparation as well. Proceed to whisk until there are no visible lumps.

Step 2: Put the mixture in the microwave and heat on high for 1 to 2 minutes (or until hot), and it should be slightly frothy. Check the mixture after 30-second intervals to avoid overheating and to encourage stirring. 

Step 3: Remove the mixture from the microwave and add your sweetener, ensuring to mix well.

Step 4: Your golden milk is now ready for drinking. Transfer to a drinking cup, or you can sieve first and then pour into your mug.

How to use and store golden milk

  • Golden milk is best served fresh and warm, but if there are leftovers, they should not exceed two days without consumption. 

  • Whenever you want to eat, just reheat over a heat source. Store it in an airtight container or refrigerate it.

  • The key to a good drink is not to boil/overheat. Let it simmer until hot enough and frothy.

  • The recommendation is generally once per day. If sensitive to ingredients or have an existing liver disease/impairment, then thrice a week is recommended.

  • It can be taken either in the morning before meals or at bedtime after meals. It depends on an individual's preference.

Important considerations

Avoid golden milk if you're on medication such as blood thinners or have an active liver, kidney, or bleeding disorder.

Use a good quality of turmeric. If possible, get your ingredients from a fresh produce market with trusted vendors.

It's generally considered safe if pregnant or breastfeeding, as supported by Healthline, but always seek advice from a health practitioner.

Remember

Always pay attention to your body's response when drinking golden milk. People react differently, and it's advisable to know what works best for you.

Read more on uses of turmeric at Turmeric: Health Benefits, Side Effects, and How to Use It Naturally.

Disclaimer!
This article is for informational purposes only and should not replace professional medical advice.

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