Golden milk is a heated beverage made with milk, turmeric, and additional spices for flavor or health benefits. Golden milk is utilized as a medicinal elixir in the age-old, conventional Ayurvedic medical system. It gets its name from the color of the spice turmeric. Turmeric contains curcumin, a substance with powerful anti-inflammatory and antioxidant properties.  It is also referred to as turmeric tea or “Haldi doodh.”

Due to the addition of yellow turmeric to white milk, the beverage has a striking gold color. Due to its distinctive appearance, it has become increasingly frequent at specialised grocery stores around the nation as well as speciality coffee shops that advertise it as a “turmeric latte.”


The potential benefits of golden milk include:

  • Reduces inflammation
  • Prevents cell damage
  • Possibly reduces the risk of cancer
  • Boosts immune system
  • Aids digestion
  • Improves bone health
  • Lowers blood sugar levels
  • Reduces inflammation in the respiratory tract

How to make Golden Milk?


1 cup whole milk

1 teaspoon turmeric powder, or to taste

3 to 4 whole black peppercorns

1 pinch of cardamom powder

½ tsp ground cinnamon powder

1 pinch of ground ginger

2 teaspoons Raw honey, or to taste


In a small saucepan, combine milk, cardamom powder, turmeric powder, cinnamon powder, ground ginger, and black peppercorns. Set over medium-high heat and bring just to boiling. Reduce the heat to low, cover, and simmer gently for 10 minutes, or until the milk is a golden color and has a lightly spiced flavor. Remove from the heat and pour the golden milk through a fine mesh strainer into a mug. Sweeten to taste with honey and dust with cinnamon if desired. Serve hot. 

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