Turmeric Milk | Haldi Doodh | How To Prepare Golden Milk?

Turmeric Golden Milk | Haldi Doodh with step-by-step photos and instructions.

A traditional Indian drink that has become popular worldwide for its medicinal and healing properties. Turmeric milk aka Golden Milk is a nourishing and comforting Indian beverage, especially in winter.

It is a very common drink in Indian households, but more often consumed if suffering from a cold, cough or congestion.

A classic, comforting warm drink, turmeric milk will help you unwind after a long day.

Disclaimer: The information given in the above post is for educational purposes only and should not be a substitute for medical treatment by a doctor or healthcare professional. Please consult your physician for any medical issues.

What is Turmeric Milk?

Turmeric milk or Haldi Doodh is a beverage made using milk and turmeric. ‘Haldi’ means turmeric and ‘Doodh’ means milk in Hindi.

You can either use turmeric powder or turmeric roots. The roots can be fresh or dried. Fresh roots are washed well to remove mud and dirt, grated and boiled with milk. However, if using dried roots crush them in a mortar and pestle.

Nevertheless, if you do not have roots you can use turmeric powder instead. However, use good quality powder that is organic and unadulterated. I prefer to use dried roots as they are more potent and beneficial.

Also do try out my another immunity booster drink Kashaya below:-

Kashaya Drink

Turmeric – The superfood

The ancient science of Ayurveda has always held turmeric in high regard. Turmeric (called ‘Haridra’ in Sanskrit) is an indispensable ingredient in Indian cuisine. It is native to India and South East Asia.

Did you know?

Turmeric is known by 53 different names in the Sanskrit language. Each name refers to its unique healing properties.

Its biological name ‘Curcuma’ is sourced from the Sanskrit word ‘Kumkuma’.

It adds flavour and also imparts a bright yellow colour to various dishes. Hence it is used as a flavouring and colouring agent in various Indian cuisines.

The botanical name of turmeric is ‘Curcuma longa’ and it belongs to the ginger family. (Its roots resemble ginger. See pic below.) Curcumin is the primary bioactive compound in turmeric that gives it, its yellow hue.

Turmeric is bitter to taste, has warm spicy undertones and an above all an earthy smell.

It has many medicinal and detoxification properties. It also balances the Tridoshas in the body. Curcumin drink builds immunity when consumed over a period of time. It has many cosmetic uses also. Curcumin milk is consumed for glowing skin, treating acne and pimples.

Haldi milk is taken as a remedy during a cold. However, if you consume it daily it has protective properties too. Hence, it is a great immunity booster drink.

Why is pepper added to turmeric milk?

Traditionally, pepper is added to turmeric milk. This is primarily because curcumin has poor bioavailability. i.e. most of it cannot be absorbed by the body and gets wasted.

However, turmeric milk with black pepper increases its bioavailability. Black pepper has an active component called ‘piperine’ that helps to absorb curcumin. Hence, crushed pepper or pepper powder is added to golden milk. Also, milk with turmeric and black pepper tastes great.

Also, the addition of fats has a similar effect. Hence, sometimes a spoon of ghee is added to this golden yellow-coloured drink. Turmeric milk with ghee is now consumed as a health drink.

However, do note if you use whole fat milk you need not add any type of fats, as the milk already has fat content. (Nowadays in the West, coconut oil is added to turmeric drink if you are a vegan.)

Benefits of Turmeric Milk

Below are few of the many benefits of drinking wholesome turmeric milk:-

1. Turmeric milk is anti-inflammatory, anti-bacterial and also anti-fungal.
2. It is also an anti-oxidant and hence protects the body from free radicals. This slows down the process of ageing.
3. Improves digestion and gut health. Thus, prevents bloating.
4. Milk and haldi drink detoxifies the body and also aids in wound healing.
5. Helps in postpartum recovery.
6. We should drink turmeric milk for immunity which subsequently reduces the frequency of infections.
7. Great for the skin. Prevents acne and breakouts giving a natural glow. Improves skin tone.
8. Reduces muscle and joint pain, lowers anxiety and improves sleep quality.
9. Age-old remedy that is soothing for the throat and provides relief in cough, cold and congestion.
10. Above all, promotes general well being and improves memory.

To sum up, turmeric has many healing properties and is rightly referred to as a superfood.

Ingredients

Ingredients required for golden milk:-

1. Turmeric roots/powder – You can use whichever is available. I have explained how to use both in the recipe.
2. Milk – Preferably use full fat milk to get maximum benefits of turmeric. Originally made using desi cow milk. Next best option would be buffalo milk.
3. Sugar – Optional or add as per your taste.
4. Black pepper – As I have already mentioned above, black pepper helps in the absorption curcumin present in turmeric. However, skip if you do not prefer.

Tips

1. Turmeric powder – Always use good quality organic powder. Turmeric powder is commonly adulterated with lead chromate, metanil yellow (food dye used in adulteration) etc. Moreover, these can be harmful to the body if consumed.
2. Turmeric roots (fresh or dried) are more potent and powerful than the powder. However, store the roots in the fridge as they get spoilt easily.
3. Milk – It is advisable to use full fat milk. Curcumin is better absorbed in the presence of natural fats.
4. Boiling Milk – Turmeric milk has to be boiled well as then it is easy to digest.

FAQs

Which is the best time to drink turmeric milk?

The best time to consume turmeric milk is at night before going to bed. It will calm down your senses and help you sleep better.

Is turmeric milk and turmeric latte the same?

Traditionally turmeric milk is prepared using only milk, turmeric, pepper and sugar. A latte has more ingredients to it like ground cinnamon, ginger, nutmeg etc.

Can I substitute sugar with honey or jaggery as sweeteners?

As per Ayurveda honey should not be added to hot milk. It turns poisonous for the body! Also, many of its nutrients get denatured and it is rendered useless.

Honey can be added to milk at room temperature as traditionally we add it to ‘Panchamrut’. However, Ayurveda also says that turmeric milk should be consumed slightly hot or warm to get its plethora of benefits.

Then what about jaggery? As per Ayurveda, jaggery and milk is ‘viruddh aahar’ or wrong food combination that can lead to ‘Ama’ or toxins in the body.

For a healthier substitute you can use ‘mishri’ or rock sugar as it is pure and unrefined.

Can I drink turmeric milk for weight loss?

Drinking turmeric milk at night promotes good sleep and digestion too. It is very well known that good sleep will improve metabolism. Similarly a healthy digestion prevents bloating all of which will benefit weight loss. Thus, haldi milk at night will give you many benefits.

How to make Turmeric Milk?

Using turmeric roots (fresh/dried)

1. Keep milk for heating on the gas stove. Meanwhile, pound and crush the turmeric roots in a mortar and pestle.

Use a stone mortar and pestle (see below right) as it is easier to crush hard turmeric roots in it.

2. Crush the roots into small pieces.

3. Add the crushed haldi roots to the milk. Note: If you are using fresh roots wash them thoroughly, grate and add to the milk.

4. Next crush pepper in the mortar and pestle. You can also add a pinch of pepper powder. However, crushed fresh pepper is more potent.

5. Add the crushed pepper to milk too.

6. Mix everything well.

7. Allow the milk to come to a rolling boil. Then simmer it for 10-15 mins till the milk turns a bright yellow.

8. Add sugar or mishri (rock sugar) as per taste and stir for about a minute.

9. Strain the turmeric milk and serve it slightly hot or warm.

Using turmeric powder

1. Pour milk in a vessel and bring it to a gentle boil. Add turmeric powder to the milk.

2. Take whole pepper in a mortar and pestle.

3. Crush the pepper and add it to the milk. You can use a pinch of pepper powder too. However, whole pepper is more potent.

4. Stir the milk well and bring it to a rolling boil. Simmer the milk for 5 mins to allow the pepper to release its components. Add sugar as per taste.

5. Strain the milk and serve it slightly hot or warm.

Disclaimer: The information given in the above post is for educational purposes only and should not be a substitute for medical treatment by a doctor or healthcare professional. Please consult your physician for any medical issues.