Golden Milk in 5 Minutes A Nighttime Comfort That Could Change Your Sleep
"Our family has drank this golden milk recipe for years and it’s a favorite of ours. I love curling up with a good book and a hot drink and golden milk is a great hygge option." "Naturally gluten-free, golden milk is a tasty way to get the health benefits of turmeric!" "You’ve probably encountered turmeric in Indian or Asian dishes. It’s easily recognized by its bright yellow (and I mean very bright yellow!) color." "Called haldi doodh in India, traditional turmeric tea is simply made with milk and turmeric. More modern versions of golden milk add everything from maple syrup to oat milk. Prepared this way with warming spices like cinnamon and ginger, even my kids love the flavor. It tastes similar to chai, but this recipe doesn’t use cardamom." "We can have this turmeric tea several times a week, depending on the time of year and what sounds good. I love drinking it, especially before bed. Golden milk aids relaxation and helps boost the immune system while sleeping." "Golden milk is more than tasty. Consuming turmeric supports digestion, immune function, and liver function. It may even offer protection from some types of cancer. Turmeric’s anti-inflammatory properties make it popular for joint pain. It’s also been shown to protect heart and cardiovascular system health." "This tea maximizes the natural antioxidant power of turmeric because it’s served hot. We’re also combining it with other beneficial spices and a little fat and pepper for better absorption." "There are several variations on how to make turmeric tea (given below). But here’s what you need to get the full benefits of turmeric. Heat, the turmeric itself, add fat for absorption, and black pepper to activate the turmeric." "Start with this base, and adjust the spices and sweeteners to your preference!" "Traditionally turmeric milk is made with hot cow milk. If your family is able to tolerate it, grass-fed, raw milk adds a nice creamy flavor. Non-dairy milk options include almond milk, cashew milk, pecan, and oat milk. Coconut milk (not the canned kind, but this recipe) is another dairy-free option that adds some healthy fats. Some people use plant-based soy milk, but it’s not something I use or recommend." "It won’t be as creamy, but you can even make this recipe with plain water instead of any milk. Bone broth is another great option for the base and you can omit the sweetener if you use broth. Broth obviously yields a more earthy, savory flavor. If you don’t use milk or broth, consider adding a small amount of fat (like ghee or coconut oil) as it increases absorption." "Feeling really brave? Try using camel milk instead!" "Like this recipe? Check out my new cookbook, or get all my recipes (over 500!) in a personalized weekly meal planner here!" "If you’d rather not mix up the spices each time you make tea, you can easily make a mixture of the spices and just add them to warmed milk when ready."
Turmeric, Fat, and Pepper Unlock Golden Milk's Benefits
To use, add about 10 ml of this mix to about 475 ml warmed milk of choice. Traditionally turmeric milk is made with hot cow milk. If your family is able to tolerate it, grass-fed, raw milk adds a nice creamy flavor. Non-dairy milk options include almond milk, cashew milk, pecan, and oat milk. Coconut milk (not the canned kind, but this recipe) is another dairy-free option that adds some healthy fats. Some people use plant-based soy milk, but it’s not something I use or recommend. It won’t be as creamy, but you can even make this recipe with plain water instead of any milk. Bone broth is another great option for the base and you can omit the sweetener if you use broth. Broth obviously yields a more earthy, savory flavor. If you don’t use milk or broth, consider adding a small amount of fat (like ghee or coconut oil) as it increases absorption. Feeling really brave? Try using camel milk instead! Like this recipe? Check out my new cookbook, or get all my recipes (over 500!) in a personalized weekly meal planner here! If you’d rather not mix up the spices each time you make tea, you can easily make a mixture of the spices and just add them to warmed milk when ready. In a stainless steel pan, combine water, turmeric, and black pepper. It should make a thick paste. Cook and stir for 7 to 10 minutes. Remove from heat and add coconut oil, using a whisk to fully mix in the coconut oil. Transfer to a glass jar with a lid and store in the refrigerator. To use, whisk 5 ml of Golden Paste into about 475 ml warmed milk of choice. Add molasses, vanilla extract, and cinnamon to taste. This section also includes notes on variations and common questions about turmeric, such as fresh vs dried, black pepper’s role, and how to pair turmeric with different bases.
Common Questions, Safety and Real-Life Tips
This article has gained popularity over the years and I’ve received a few (hundred) questions about it. I created this list of commonly asked questions to address the most asked ones: Lately, I get fresh turmeric from the garden. I’ve also ordered dry, powdered turmeric in bulk before. I use it in many spice blends, beauty recipes, and this golden milk. Look for one that’s organic, non-irradiated, and has curcumin. The brand will often specify a percentage. I’ve ordered this one on several occasions. Want an even more convenient option? One of my favorite brands, Organifi, makes a delicious ready-made turmeric drink mix. It’s packed with superfoods to help with sleep, improve your immune system, and relax at night. This might still be worth a try, as it doesn’t taste like any of those. The black pepper is important here since it has piperine, a compound known to increase the benefits of turmeric. Be advised that molasses doesn’t only offers a mild sweetness and gives it more of a gingerbread taste! I always recommend talking with a health professional before using any natural remedy. The University of Maryland Medical Center reports it’s safe to cook with turmeric while pregnant and nursing. However, they caution against turmeric supplements without first running it by a health professional. Other health experts recommend avoiding turmeric in large, medicinal amounts for the following: Be sure to ask your natural healthcare professional or midwife before drinking golden milk if you have a medical condition. Talk to someone who knows your situation before making a decision. I give small amounts to my kids. Turmeric is a spice after all! They love the taste and love to help make it. But check with their healthcare practitioner if you have any questions or concerns before drinking this. I have good news and bad news. The good news is that the stains aren’t harmful and will fade over time. The bad news is that it will take some time. Using a baking soda water paste to clean the stain can help. Sure! I’ve made up to half a gallon and kept it in the fridge. I find I enjoy it cold too, but you can also reheat it in a small saucepan. This turmeric lemonade is another delicious version to have on hand Yes! It wasn’t often available where I used to live, so I used dry for this recipe. To use fresh, grate a 1-inch piece of fresh turmeric root into the recipe. This accomplishes the same thing. You may also want to strain it using a fine mesh strainer to remove any remaining pulp or pieces. You can also use fresh ginger instead of dried in this recipe. How do you use turmeric? Share your favorite uses below! This article was medically reviewed by Madiha Saeed, MD, a board-certified family physician. As always, this is not personal medical advice and we recommend that you talk with your doctor. Become a VIP member! Get access to my VIP newsletter with health tips, special deals, my free ebook on Seven Small Easy Habits and so much more! Katie Wells, CTNC, MCHC, Founder of Wellness Mama and Co-founder of Wellnesse, has a background in research, journalism, and nutrition. As a mom of six, she turned to research and took health into her own hands to find answers to her health problems. WellnessMama.com is the culmination of her thousands of hours of research and all posts are medically reviewed and verified by the Wellness Mama research team. Katie is also the author of the bestselling books The Wellness Mama Cookbook and The Wellness Mama 5-Step Lifestyle Detox. Super tasty. Made it with fresh tumeric and ginger. So good! First time prepping this tea and I loved it, it soothed my soul and tasted delicious I used the dried premade mix with 0% fat milk warmed in a double boiler. I’ve had this recipe saved on my Pinterest page for years, but have recently been diagnosed with osteoporosis and decided to finally try it. Oh my goodness, it is so good! Thank you Wellness Mama for this recipe! umm, the assumption that “everyone” owns a blender is a bit off-putting. And stirring the mixture in a stainless steel pot should work just fine. Most people (an estimated 70-90% of the US) own a blender but if you don’t happen to have one then you can adjust the recipe accordingly. A blender just greatly speeds up the process and better combines the ingredients. Have you tried the recipe? I am too weary to clean the blender, even the blender thingy on a motorized stick… I use a lot more honey, white pepper instead of black and microwave and stir that mixture before adding the raw milk. I stir the milk to the last drop to avoid the sediment that collects on thw bottom of the mug. It’s delicious. I enjoy your healthful info and recipes. Thank you This is the 2nd Golden Milk recipe I’ve tried. It’s very good & easier than the 1st. I’ll be making this again! The cayenne pepper gives it a nice flavor. Hoping it will help with my inflammation! Absolutely delicious ? Thanks so much for this amazing recipe. I’ve used it dozens of times over the years but I’m curious–why must we add the black pepper at the end and not with everything all at once? Is there anything wrong with adding the pepper at the beginning? Thanks again 🙂 Likely not, but it may make the drink too spicy if it cooks in with it. Delicious!!! I used mostly coconut milk with a little water – and followed to a T. Didn’t use any optional sweetener as it didn’t need it. Thanks so much! Dear Katie, Thank you!! Delicious!! I cut the recipe in half to see if I like it. My blender is old, so I just used a 2 cup glass measuring cup, added the spices & whisked it. Put it in the microwave & whisked it a couple of times throughout … till it got hot. Probably not mixed as well as with a blender , but still turned out great! BONUS …. it doesn’t stain glass, whisk or mug ? Kathy
