Golden milk, also called turmeric milk or turmeric tea, is an age-old Indian drink that’s finding new life in wellness movements in the West. The drink is made of milk and a bright yellow spice called turmeric that gives the milk its golden color.
Turmeric comes from a plant that’s part of the ginger family. It’s commonly used in Indian and Asian cuisines to add flavor similar to a type of pepper. It’s likely that if you’ve had yellow seasoned rice or a yellow curry, you’ve already enjoyed turmeric.
Because of its possible health benefits, many people believe you should have turmeric every day. One way to consume turmeric is through golden milk, a delicious and versatile warm beverage you can make at home.
How to Make Golden Milk
You can easily and quickly create golden milk to suit your tastes and dietary needs. It can be a sweet, dessert-like treat or a spicy pick-me-up. You’ll need:
- 2 cups milk of your choice (dairy, almond, coconut, etc.)
- 1 tsp turmeric
- ½ tsp cinnamon powder
- ¼ tsp ginger powder
For a spicier drink, you can add a pinch of black pepper or cayenne pepper. For a sweeter drink, add a teaspoon of honey or maple syrup. You can switch out any of these spices for many others to find the right combination for your tastes.
Add all of your chosen ingredients to a blender and blend at high speed until smooth. Then heat the milk in a saucepan for three to five minutes over medium heat, or in a microwave for a minute.
Enjoy your golden milk warm, like a latte. You can top it with whipped cream or add in seasonal flavorings, allowing the golden milk to replace coffee or tea in your morning routine. Taking it before bed may even help you drift off to sleep, just like a glass of warm milk.
Why You Should Try Golden Milk
Golden milk may provide health benefits and has no health risks. The source of these health benefits is the turmeric itself and the compounds within the herb. Here are some of the health benefits you could see from regular consumption of golden milk.
Improved Heart Health
Turmeric’s main active ingredient is curcumin, a type of plant compound. Your body may be able to absorb more curcumin from turmeric when combined with black pepper, so you might want to add a small amount to your golden milk.
Curcumin may support heart and vascular health, helping your blood flow normally. Since nuts, like almonds, also optimize heart health, making your golden milk with almond milk may offer increased benefits.