Golden Turmeric Milk – plant-based on a budget

Soothing, creamy, lightly spiced, sweet and delicious, this golden milk-inspired 5-minute drink is a powerful anti-inflammatory, immune-boosting, natural remedy. It’s also naturally gluten-free, paleo, dairy-free, naturally sweetened, and vegan!

If the last few years have taught us anything, strengthening the immune system and maintaining well-being through nutrition is a good idea, especially during the cold season. We’ve already shared a recipe for a winter tonic to keep sickness at bay. However, if you prefer creamy beverages like teas, this soothing, healing, herbal turmeric goldmilk is for you!

Making turmeric milk with a handful of pantry-friendly spices takes just minutes and is perfect for warming you up on chilly days and helping you unwind at the end of stressful days. It’s cozy and comforting, tastes warm, spicy, creamy and slightly sweet, and is packed with beneficial properties. This version is also 100% vegan.

What is Golden Milk (Haldi Doodh)?

Golden Milk is traditionally called Haldi Doodh, but is also known as Turmeric Milk, Golden Milk Latte, Turmeric Latte, and Turmeric Milk Tea. It is a traditional drink with roots 3000 years old in Ayurvedic practices, an Indian alternative medicine used to promote whole-body healing.

It used to be a combination of cow’s milk, turmeric and black pepper. However, other beneficial ingredients such as sweeteners, ginger and cinnamon have been introduced over time. The result is a lightly spiced, warming, soothing golden drink that’s among the healthiest drinks you can enjoy!

Benefits of the Golden Milk

This type of Ayurvedic golden milk formula has been used almost as a “cure-all” – to treat pain (including joint pain), digestive problems, colds, coughs, fatigue, etc. This is due to the impressive nature of its active ingredients.

The main benefits of turmeric and golden milk

Cinnamon and ginger both claim anti-inflammatory, antibacterial, and antioxidant benefits, as well as blood sugar control. Ginger also helps with nausea and digestion and improves blood circulation. However, the star of this golden Ayurvedic milk is turmeric.

• turmeric antioxidant capacity. This means more antioxidants to fight harmful free radicals, protect against inflammation and reduce signs of aging.
• Curcumin in turmeric can affect/inhibit the growth of cancer cells to ward off various types of cancer.
• It can improve joint pain and other pains by reducing inflammation.
• It can improving heart health by improving endothelial function, which regulates blood pressure and blood clotting.
• Strengthens the immune system to ward off disease.
• It can improve brain function.
• Reduces blood sugar levels.
• It can help with that too Relaxation and a restful night’s sleep.

There’s even some research showing that turmeric can reduce symptoms of depression, including improving mood! Read more golden milk benefits on Healthline.

When served warm with the other spices, this golden milk recipe packs an almost overwhelming list of beneficial properties, while also tasting great and making a wonderfully warming and comforting drink for the winter months.

Golden milk ingredients

7 pantry staples are all you need to make this beneficial, delicious golden turmeric milk.

• plant milk: Use plant-based whole milk for this vegan golden milk. Our favorite options are oat milk or canned coconut milk.

Preferably add ½ tablespoon coconut oil to Haldi Doodh if using a lower fat milk for maximum curcumin absorption.

• Sweetener: Maple syrup, agave, rice syrup, etc. Use your favorite or even a sugar alternative for a keto version.
• turmeric powder: The key ingredient in this vegan golden milk is turmeric. Make sure it’s up to date.
• Ginger powder: For extra warm taste. However, leave it out if you prefer.
• Cinnamon Powder: Ceylon cinnamon is best, but cassia works too.
• Black pepper: You need to combine turmeric with black pepper to get the most of its benefits. Use freshly cracked black peppercorns for maximum benefit.
• vanilla extract: (optional) Use natural vanilla for the best flavor.

What can I add to turmeric milk?

• other spices: There are several other spices you would add for an extra warming flavor and more chai flavor. These include cardamom, nutmeg, ground cloves and star anise. Add to taste.
• coconut oil/butter: Curcumin is not easily absorbed in water but is fat-soluble. Adding ½ tablespoon of fat like coconut oil or coconut butter improves absorption.

How do you make golden milk?

Just 5 minutes, a saucepan and a whisk is all you need to prepare this Ayurvedic golden milk recipe whenever you want.

• 1) Combine all ingredients in a medium saucepan and heat over medium-low heat, whisking well.

• 2) Allow to heat for about 5 minutes or until just below boiling point and infused with flavor, turning regularly. Then serve and enjoy!

If you plan on consuming turmeric milk frequently, you can prepare one golden milk powder mix (only with the dry spices) OR create a turmeric paste (by combining the dry spices with ½ tablespoon coconut oil per serving) to top up with warm plant-based milk and sweetener as needed.

frequently asked Questions

Recipe notes and top tips

• Customize Flavors: Adjust sweetness and spice ratio to taste, etc.
• For maximum curcumin absorption: Combine with black pepper and fat (in this case, high-fat milk like coconut milk) for maximum absorption and effects.
• Use fresh spices: To get the most nutrients, benefits and flavors.
• Do not bring the mixture to a boil: It can reduce the nutrients (and benefits) in the spices.
• For a creamy, frothy Golden Milk Latte: You can use a milk frother right in the pot OR put it in a blender to blend until fluffy before serving the vegan turmeric milk.

storage information

Allow leftover Haldi Doodh to cool and store in a covered or airtight container in the refrigerator for up to 3 days, Reheat on the stove as needed.

You can also use the leftovers as a liquid with granola/granola, oatmeal and smoothies.

More homemade vegan drinks

Photos from Alfonso Revilla