Golden Milk or Turmeric Milk is a creamy delicious milk beverage spiced with turmeric and cinnamon powder. It is warm and comforting, and definitely a delicious way to level up your plain milk drink. Just a little bit of these mighty spices will bring your milk to a new life.
Feb 4th marks the official start of Spring season, I cannot believe it is already Spring. Time flies, soon enough cherry blossoms and tulips will be coming out and a warmer weather will soon make everyday a day to look forward for doing outdoor activities. Here in BC, Canada, we do not get as much snow as other provinces. In fact, we managed to finished Winter without much snow fall. In where I leave, NONE at all. Although Winter is over, I can still feel the cold air especially at night and morning. I am thinking we are probably not yet safe with snow, oftentimes we have 2-3 days of snow fall during mid February before we call it over. Yes, we are different here in BC, snow on Spring, but I am not complaining at all. In fact, I love snow, maybe because I do not have to worry about the shoveling. Snowy ground and everything white looks so magical to me, so I welcome it when it happen, I more than welcome it. I am as happy as a kid when snow falls on the ground
With this still cold Spring weather, I had been warming up myself with homemade beverages, hot chocolate to be specific and this Golden Turmeric Milk. I really find this quite interesting, but I never gave it a shot before. So I thought this is the perfect time to try it, a great way to jazz up plain simple milk and to keep me warm.
What is Golden Milk?
Golden Milk or Turmeric Milk is an spiced Indian beverage. A milk (dairy of non-dairy) flavored with spices like turmeric powder, cinnamon and ginger. The ‘Golden’ name was attributed to the vibrant golden yellow color of the milk drink from Turmeric powder. Not only that it looks interesting and delicious, Golden Milk is packed with healthy benefits, so let’s drink to that, shall we?
Benefits of Golden Milk?
- Key Ingredients Are Loaded With Antioxidants – golden milk is rich in antioxidants, which help protect cells from damage, fight off disease and infections and contribute to your overall health
- May Help Reduce Inflammation and Joint Pain – Turmeric, ginger and cinnamon, the main ingredients in golden milk, have strong anti-inflammatory properties that may reduce inflammation and joint pain.
- May Improve Memory and Brain Function – Some ingredients in golden milk may help preserve memory and reduce the decline in brain function from Alzheimer’s and Parkinson’s disease.
- Curcumin in Turmeric May Improve Mood – Curcumin, the active ingredient in turmeric, may help reduce symptoms of depression. However, more research is needed.
- May Protect Against Heart Disease – Turmeric, ginger and cinnamon — the main ingredients in golden milk — all have properties that may benefit heart function and protect against heart disease. Still, more studies are needed to confirm these effects.
- May Lower Blood Sugar Levels – Cinnamon and ginger, two main ingredients in golden milk, may lower blood sugar levels and improve insulin sensitivity. However, more research is needed.
- May Reduce Your Risk of Cancer – Studies indicate that cinnamon, ginger and turmeric may offer some protection against cancer. However, results are conflicting and additional research is needed.
- Has Antibacterial, Antiviral and Antifungal Properties – The ingredients used to make golden milk have antibacterial and antiviral properties which may protect your body from infections. Their antioxidant and anti-inflammatory properties may strengthen your immune system as well.
- Ginger and Turmeric May Improve Digestion – Ginger and turmeric, two ingredients in golden milk, may help relieve indigestion. Turmeric may also help relieve symptoms in people with ulcerative colitis.
- Calcium and Vitamin D Contribute to Stronger Bones – Golden milk can be rich in calcium and vitamin D depending on the milk you use. Both of these nutrients contribute to a strong skeleton, reducing your risk of bone diseases, such as osteopenia and osteoporosis.
- Dairy or Non-Dairy Milk – You can use any dairy or non-dairy milk to make this drink. If you are using homemade non-dairy milk, I would not recommend using Oat milk as it has too much starch on it and it will thicken when you heat it up. Coconut, Almond and cashew Milk are great option.
- Turmeric Powder – This is the key ingredient in this drink that make the milk vibrant golden color, so there is no substitution for this. You can buy this in the spice section of the grocery. Turmeric do not have a strong taste or none at all but it has a lot of health benefits associated to it.
- Cinnamon Powder – You can adjust the amount of cinnamon powder. I like mine pretty subtle so I only added 1/4 teaspoon.
- Ginger Powder – Ginger powder adds a nice warm flavor to the drink, but if you do not like ginger taste, you can skip it.
- Medjool Dates – This serves as natural sweetener, if you do not have one you can skip this and use other sweetener of your choice
- Honey (or any sweetener of your choice) – This is just an additional sweetener on top of medjool dates. You can use other sweetener like maple syrup, agave or even raw or granulated sugar, or coconut sugar if you are using coconut milk this pairs well. You can skip the additional sweetener if you are happy with the taste with just the medjool as sweetener
- Black Pepper – Weird? It is but you will not be able to taste the black pepper. Adding black pepper helps our body to absorb the curcumin in the turmeric
- Ginger Powder – this is optional, but if you have one and you don’t mind the taste of ginger, feel free to add some.
- Vanilla Extract – I like adding vanilla extract for extra flavoring but this is totally optional
To sweeten the drink, I used a combination of medjool dates and honey. You can also use maple syrup, agave, granulated white sugar, brown sugar, coconut sugar or any plant based sweetener. Please note that the measurement will vary depending on what sweetener you used. Adjust accordingly
Hot or Cold
Serve it hot or cold depending on the weather. If serving cold, let the drink cool completely before transferring it in a glass with ice cubes. Fill 1/4 of the glass with milk and pour the golden milk. If desired top some whipped cream.
- 1 cup Dairy or Non-Dairy Milk
- 1/2 teaspoon Turmeric Powder
- 1/4 teaspoon Cinnamon Powder or Cardamom Powder
- 1/8 teaspoon Ginger Powder
- 2 Medjool Dates – can be substituted by any sweetener of your choice
- 1 – 2 teaspoon Honey (or any sweetener of your choice)
- 1/8 teaspoon Black Pepper
- 1/4 teaspoon pure Vanilla Extract
To make the golden milk, simply mix all ingredients in blender. Blend until the dates are mashed up. Blending also creates a nice foam on top that adds appeal for presentation purposes. If you are not using medjool dates, you can skip the blender and simmer the mixture on stove top. The video in this recipe is the version that do not use dates for sweetener.
Transfer in a small saucepan or pot and bring to a simmer for about 3 – 5 minutes or until warm to your liking. Do NOT bring to boil, and keep stirring to avoid getting ‘film’ on top. Strain the drink through a fine strainer into mugs and top with a pinch of cinnamon. If you do not mind some bits and pieces of dates, you can skip straining.
Golden milk can also be made in advance and stored in your refrigerator for up to five days. Simply reheat it before drinking or serve cold with ice cubes.
You can mix and match the spices. If you do not like ginger, you can omit it. If you do not like cinnamon, you can substitute it with cardamom powder, or if you love them all, use all of them in small amount. I find that using either cinnamon or cardamom works better for me than using both.
If you want to try something slightly different, check out my Match Coconut White Hot Chocolate and Red Velvet Hot Chocolate.
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