Golden Milk, also known as 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. Golden Milk is usually served hot, but that doesn’t mean it cannot be served cold. I made both of them and they both taste amazing. The hot golden milk is a nice comfort drink during cold days or even regular night. The ice cold version is a great rotation to my ice cold milk drink. It is the same vibrant, creamy delicious milk but cold enough to keep me cool.
I discovered Golden Milk last year and I was really excited about it. I used Turmeric spice in a lot of my savory dishes but never in my drink. I was first hesitant to try it, but then I decided to give it a go. I was surprised, and I like it. There is no Turmeric taste at all, but instead a creamy delicious milk with warm spice flavor. That was Fall and Winter when I went crazy making it. Now it is Summer and hot drinks is really not my thing, so I decided to turn it into an iced cold version. It was great!
You can drink Ice Cold Golden Milk anytime of the day, consider it your substitute to iced latte if you cannot tolerate coffee flavor, or if you are just looking for something new to try. If you like drinking milk tea, you will love this one. You can even make it into a Golden Milk Bubble Tea by simply combining mild tea, milk, spices, sweetener and tapioca pearls. That is the one in my to do list.
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.
What are the Ingredients for Golden Milk?
- 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 or Cardamom Powder – You can adjust the amount of cinnamon or cardamom powder. I like mine pretty subtle so I only added 1/4 teaspoon.
- Ginger Powder – for this version, I omitted this but this can also be added to add a nice warm flavor.
- Honey (or any sweetener of your choice) – 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.
- 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
- Vanilla Extract – I like adding vanilla extract for extra flavoring but this is totally optional we already used cardamom or cinnamon for flavoring. If you have it add it, it not, no big deal.
To sweeten the drink, I used honey. You can also use sugar syrup, maple syrup, agave, granulated white sugar, brown sugar, coconut sugar or any plant based sweetener. You can also use medjool dates. Check my other Golden Milk post that uses medjool dates and honey as sweetener (photo shown below) Please note that the measurement will vary depending on what sweetener you used. Adjust accordingly.
Serve it 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, give in!
- 1 cup Non-Dairy (or Dairy) Milk
- 1 – 2 tablespoon Honey or Maple Syrup (or any sweetener of your choice)
- 1/2 teaspoon Turmeric Powder
- 1/8 teaspoon Black Pepper
- 1/8 teaspoon Cardamom Powder or Ginger Powder or Cinnamon Powder (or all 3)
- 1/4 teaspoon pure Vanilla Extract
Pour the milk in the pan. Add the honey, turmeric, cinnamon, cardamom or ginger powder (or all 3), black pepper and vanilla extract. Bring to a simmer in a low medium heat 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.
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, of 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.
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