Yellow milk Golden Milk (Haldi Dudh)

Turmeric milk, or haldi milk in Hindi, has been an important part of traditional Indian cuisine for ages. It is called ‘Golden Milk’ because of its sparkling medicinal properties, especially as an immune boosting drink. The recent corona outbreak also brought this drink into the limelight, and I’m glad it did. Made with just three ingredients, turmeric, black pepper and milk, this is a healthy drink that you must try.

About turmeric milk

It is an established fact that turmeric has a lot of health benefits – from boosting immunity to helping our body fight common ailments and more. So, it is really a good habit to include Haldi or Turmeric in your daily diet.

Here is my recipe for turmeric milk or haldi milk as I like to call it. In Hindi turmeric is ‘Haldi’ and milk is ‘Dudh’ hence the Hindi name of this nectar is ‘Haldi Dudh’.

I have been making turmeric milk for many years for my family and friends. What I do is stir in hot milk with some organic turmeric powder and some black pepper and serve. Sometimes, even ghee is added if it is used to treat chest congestion.

Turmeric powder is a common spice in many Indian curries, lentils and vegetable preparations. And along with this turmeric milk, there are two other preparations with turmeric that I absolutely love – turmeric tea and fresh turmeric pickles.

I am used to drinking turmeric milk without any sweetener. Same goes for my family. But if you feel like you can’t handle the taste of unsweetened milk, go ahead and add some sugar or sweetener of your choice.

Golden milk can also be made from fresh turmeric roots and is the traditional method of making this nectar. But using a good quality, preferably organic ground turmeric makes the drink easy and quick to prepare.

Benefits of Turmeric Milk

The traditional recipe for turmeric milk is an age-old remedy for colds, coughs and fevers, and is still widely consumed across India. I too, have been drinking this milk since I grew up.

Ayurveda also affirms turmeric as a powerful ingredient that helps build immunity and fight against many ailments. It is believed that drinking a glass of haldi milk before going to bed at night cures all ailments.

Not just in India, this drink has taken off globally, where it is becoming popular with turmeric lattes. These are some more reasons to make drinking haldi milk your regular habit.

• The ‘curcumin’ present in turmeric is known to possess powerful antioxidant properties that protect the body from oxidative stress, fight cell damage and reduce the risk of infection.
• The drink is also effective against diseases like Alzheimer’s as it helps in boosting the brain and memory.
• It can help reduce symptoms of depression and improve your mood, helping to improve digestion.
• Due to its anti-inflammatory properties, turmeric milk can reduce the risk of cancer, rheumatoid arthritis, osteoarthritis and heart disease.
• Golden milk also has anti-fungal, antiviral and antibacterial properties. Vitamin D and calcium in milk strengthen bones.

Step by step guide

How to make turmeric milk

1. Heat 1 cup milk in a saucepan over low to medium heat.

2. Boil the milk for 2 to 3 minutes or until it boils over low to medium heat. Turn off the heat when the milk starts to boil.

3. Pour hot milk into a glass or mug.

4. Add ¼ teaspoon turmeric powder (haldi) and a pinch of black pepper powder. Black pepper helps absorb curcumin from ground turmeric.

5. Stir well to mix. Serve turmeric milk or golden milk hot or hot. It is better to drink milk this way.

6. Don’t let it cool completely, but don’t burn the tongue either. So, drink turmeric milk hot or at your preferred temperature.

Turmeric Milk vs Turmeric Latte

Did haldi doodh (yellow milk) travel to western countries and make itself into yellow latte? Is it actually turmeric milk or turmeric latte? Are both the same? If these are some of the questions you’ve been pondering since the rise of the yellow latte, then you’re in the right place.

Turmeric Latte is basically a fancy version of our Indian Haldi Milk. This could also be a strategy adopted by modern Indian cafes, especially after the Covid outbreak, to boost sales of turmeric milk to boost immunity.

In any case, a very simple answer to all this speculation is that both can be considered as ‘two peas in a pod’, yet different.

While Indian haldi milk contains ingredients like turmeric and some black pepper or a sweetener, turmeric lattes are relatively high-quality with additions like cinnamon, vanilla, ginger, etc., along with some additional toppings. More like a loaded coffee frappe.

Finally, when it boils down to taste, both are quite similar in that aspect.

Expert tips

1. If you can source fresh turmeric roots, use them in place of turmeric powder. Wash them well, soak them in milk and cook them for few minutes. For about 1 cup of milk, you can add ½ to 1 teaspoon of grated fresh turmeric root. Add required amount depending on your health condition and taste preference.
2. Ready-made turmeric powder is usually colored with a toxic chemical dye ‘methanil yellow’. So, make sure to buy organic turmeric powder and always check the ingredients list on the pack.
3. Excessive use or consumption of turmeric can cause side effects like diarrhea, upset stomach and nausea. So, use wisely and according to your body type and health needs.
4. The decision to consume turmeric milk daily should be based on your body composition and health. Drinks may or may not be suitable for you. So, I suggest you consult a certified dietician before planning to drink it regularly.

FAQs

Reference link:
https://www.healthline.com/

More drinks to try!

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This turmeric milk recipe from the archives, originally published in August 2016, updated and republished in February 2023.