Turmeric milk recipe – Learn how to make Indian turmeric milk at home. Turmeric milk known as Haldi ka doodh in Indian language is an age old ayurvedic remedy used to combat cold, cough, congestion, arthritis and many more ailments.
Haldi or Turmeric known as Haridra in Sanskrit is a rhizome that is considered to be Tridoshic and is said to balance all the doshas (disturbances) in the body.
So it is widely used in Indian foods not only for health benefits but also due to religious belief that it sanctifies/ purifies the food. In every Indian household this is one of the spices that is used regularly in curries, sambars, chutney and many more dishes.
Apart from adding a beautiful yellow color, this spice also adds a earthy flavor to the foods.
When taken internally as a medicine, Turmeric may not be suitable to all and may result in adverse effects like nose bleeds, severe rashes, dehydration, acidity or constipation.
Hence an expert’s advice should be taken when consuming turmeric for treating ailments.
What is turmeric milk or golden milk
Haldi ka doodh or Turmeric milk has been most commonly consumed in India during the harsh winters to prevent and treat cold, congestion, clear up phlegm from the airways inside the lungs and to help sleep better.
Turmeric added to whole milk (full fat milk) avoids dehydration due to the high hydration index of milk. So we Indians believe that turmeric milk is safe to be consumed even by kids and toddlers (with no known reactions to turmeric/haldi).
Traditionally turmeric milk was prepared with turmeric root & crushed long pepper known as Pipli or Pippali in Indian language. Piperine, a compound found in long pepper was believed to enhance the bioavailability of curcumin in turmeric.
Over the years long pepper has been replaced by black pepper which also has piperine and is believed to be effective.
Tips on how to use turmeric
1. Always use organic turmeric powder or turmeric root and avoid chemically treated roots which are worse for our body.
2. Fresh turmeric root is more effective than ground powder. But finding a organic fresh root is hard. If you are able to source it you can freeze it and use as and when needed within 3 months.
You can grate the root and add it to hot milk and let it steep for a while. Then consume it. You can also fiter it.
To use the dried root, rinse it thoroughly. You can grate it and use or alternately rub it against a flat stone with few drops of clean water.
Special flat stone tables are available which are used for rubbing sandal wood and turmeric root. You will get a smooth paste after rubbing the root for 5 to 7 minutes.
How to consume turmeric milk
We usually start turmeric milk at the first onset of the symptoms like stuffed nose, congestion or cold. In India, we also consume it to prevent cold especially during the harsh winters.
Turmeric Milk & kids
I give turmeric milk to my kids for maximum of 3 to 5 day as a preventive measure before we travel out of Singapore. I ensure they also drink lot of water & fruit juices with high vitamin C that helps to keep them hydrated & build immunity.
Turmeric milk recipe
Ingredients (1 cup = 240ml )
- 1 cup full fat milk or whole milk
- ¾ to 1 tsp organic turmeric powder for adults, 2 pinches to 1/4 tsp for kids
- 1/8 to ¼ tsp pepper or long pepper powder (Freshly crushed), 1 to 2 pinches for kids
How to make the recipe
- Bring milk to a boil and cool down slightly hot temperature.
- Add pepper powder and turmeric. Mix well.
- Transfer turmeric milk to a cup and consume while still warm.
NUTRITION (estimation only)
Alternative quantities provided in the recipe card are for 1x only, original recipe.
If you are new to cooking, follow my detailed step by step photo instructions for best results.
Step by step photos
1. Bring milk to a boil. Allow the milk to cool down a bit.
2. When the milk is slightly hot, add pepper powder and turmeric powder or paste. My kids drink unsweetened milk, so I do not add any sweetener.
3. Stir well until the turmeric blends well with milk. Mix well with a spoon and transfer to a cup. I do not filter the cream or pepper, if you prefer you can.
It is best to consume turmeric milk when it is warm preferably at bed time.
Disclaimer: This post is to provide information only and should not be considered for treatment or cure of any disease. Please see the doctor for appropriate treatment.