Haldi Doodh, golden turmeric milk, is an Ayurvedic Indian drink that is prepared in less than 10 minutes from 4 ingredients. It has incredible anti-inflammatory properties and is great for boosting immunity. This turmeric milk is excellent for flu season and for building immunity in children and adults.

Turmeric is a super ingredient in the kitchen. Its anti-inflammatory and healing properties have been popular for generations. Indians have consumed tons of turmeric every year, and now the rest of the world has joined in.

Turmeric is a simple herb that is available as a finely ground powder and is used every day in Indian cuisine. We flavor our dals and curries with turmeric powder. We also pickle it and enjoy it with our meals as achaar (pickle).

We use turmeric as a natural yellow plant-based dye for simple tasks like tie-dyeing, making colors for children, and so on. It's great that this spice is now popular in so many ways. So it's nice to see turmeric in the aisles of big stores, bottled as turmeric latte, and in desserts like panna cotta.

For me, it is a very pleasing development that an essential ingredient of Indian cuisine is getting so much importance.

Haldi Doodh is used as Ayurvedic medicine to heal several ailments, including coughs and colds, joint and muscle pain, sore throats, blocked sinuses, etc. Due to its anti-inflammatory properties and other health benefits, Haldi Doodh is also gaining popularity in the Western world.

Popular in Western countries as golden turmeric milk or turmeric latte, it is nothing more than a mixture of ground turmeric and milk. For warmth and sweetness, a pinch of ground black pepper and some honey are added.

You can also use fresh turmeric roots instead of turmeric powder to enhance the flavor and benefits. This healing drink is spicy, strong, and has earthy flavors. It is great for treating colds, flu, or fever.

Enjoy a warm glass of this soothing Haldi Doodh before going to bed, it will help you relax after a long day.

Some people add a little fat (e.g. coconut oil) to the Haldi Doodh recipe, as according to Ayurveda the absorption of curcumin (the bright yellow chemical produced by turmeric) in the body is better when mixed with some fat.

But in this particular recipe, milk contains a lot of its own fat, so no additional fat needs to be added. But if you feel more comfortable, add ½ teaspoon of coconut oil while preparing this drink.

Beneficial Properties of Haldi Doodh

Turmeric has many medicinal properties and has long been a staple in Indian cuisine. Regularly drinking warm turmeric milk has immense benefits and is therefore part of my normal diet. Here are a few health benefits of this golden milk drink:

• It is a great immunity booster

• Fights bacterial and viral infections

• Acts as an anti-inflammatory

• Relieves discomfort and pain

• Rich in antioxidants

• Heals sore throats, coughs, and colds

• Detoxifies the liver and improves gut health

• Helps you sleep well

Ingredients for Haldi Doodh

Milk: The recipe obviously needs milk :-). From milk options like full-fat, 1.5% and skimmed milk to non-dairy options like oat, soy, and almond, all are suitable for the recipe. I like to use whole milk for this drink. It makes everything creamy and rich.

Turmeric: Fresh turmeric is best for this recipe to achieve better results. Wash the fresh turmeric very well. Grate it with the skin or after peeling. Don't forget to wear gloves when working with fresh roots, as this leaves a yellow stain on your hands that lasts for days.

If fresh turmeric is not in season or inaccessible, use turmeric powder. Make sure to use a high-quality organic turmeric powder to achieve the best effects.

Honey: This is an optional ingredient and can also be replaced with sugar or maple syrup. The milk can also be prepared without honey. But if you want some sweetness in your milk, add some honey.

Black pepper powder: Black pepper powder gives this drink a nice spiciness and warmth.

I often add some spices like cardamom, nutmeg, cinnamon, and black pepper. They can be added whole and boiled with the milk or in powdered form.

Many people also add ginger to the milk. We have a lot of ginger in our tea and therefore skip it here. But feel free to add ginger.

Variations

• You can also add spices like ground cinnamon, ground long pepper (pipli), ground nutmeg, grated fresh ginger (or ground ginger), and cardamom powder to your turmeric milk recipe for extra flavor and nutrients. Then you have Masala Haldi Doodh :-).
• A few kesar (saffron strands) added to this drink not only increase the nutritional value but also make it more delicious.
• Soak a few almonds and cashews in milk for 30 minutes. Grind them to a smooth paste and add this paste to your turmeric milk to make it even more delicious.
   

FAQs

Can turmeric milk be consumed daily?

Turmeric milk can be drunk once a day without side effects. In fact, regular drinking strengthens your immune system and makes you physically and mentally stronger.

However, be careful not to overdo it, as it can have side effects if taken in excess.

When is the best time to drink golden milk?

You can drink it at any time of the day, but I like to serve it in the morning after breakfast! It is also recommended to consume it right before sleeping to promote good sleep.

How much turmeric can you consume in a day?

You can consume 500 milligrams of turmeric per day. So one to two glasses of Haldi Doodh per day are basically good for your health.

How do you make Haldi Doodh for cough?

To prepare Haldi Doodh for cough, add 3–4 crushed black peppercorns, 2–3 crushed cloves, a 2.5 cm piece of cinnamon stick (crushed), 5–6 tulsi leaves (Indian holy basil leaves) to the regular recipe and boil all the milk for 10-15 minutes.

Strain and drink warm. You can also add some dry ginger powder to this preparation.

Storage Suggestions

Haldi Doodh keeps in the refrigerator for 3 to 4 days in a sealed jar.

Reheat before serving in a pan or microwave. Be sure to add honey just before serving, as it loses its beneficial properties when heated.

The nice thing about the recipe is that it is super easy to prepare fresh from scratch, and it is ready in less than 10 minutes. It has been a family recipe for generations! We have all loved it and still enjoy it today.

Ingredients for 2 servings

• 5 cm piece of fresh turmeric or 2 tsp turmeric powder
• 2 cups milk
• ¼ tsp ground black pepper
• 2 tsp honey

Instructions

Wash and grate fresh turmeric if used. It can be peeled or unpeeled.

To prepare Haldi Doodh with turmeric powder, replace 2 tsp grated fresh turmeric with 1 tsp turmeric powder.

Add 2 tablespoons of water to a pot. This prevents the milk from sticking to the pot.

Heat the milk in a pot over medium heat and bring to a boil. Stir frequently to prevent the milk from burning on the bottom of the pot.

Once the milk boils, reduce the heat to low. Stir in freshly grated turmeric or turmeric powder and black pepper and let it cook for 2-3 minutes. Stir frequently to prevent the milk from burning.

Strain the golden milk into a jug or a large measuring cup using a tea strainer.

Add honey and mix well.

Pour the hot milk from a slight distance into the serving cups to create foam on top. Sprinkle a pinch of turmeric powder over it and serve immediately.

Tips

• This turmeric milk can also be prepared with fresh turmeric powder.
• Plant-based milk or lactose-free milk is also well suited for this recipe.
• You can also add ¼ tsp ground cinnamon and 4-5 coarsely ground cardamom pods for extra flavor and nutrients; this variation is then called Masala Haldi Doodh.

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