The Best Way to take Turmeric (Easy Golden Milk Recipe)

Winter is here and so is the cold and flu season. Schools, daycare, offices — we’re not safe anywhere. And if you take public transportation then that means immersing yourself in a germ pool from the second you leave the house. Yuck! Scroll down for my easy turmeric milk recipe to combat those germ-y ills.

It’s not possible to live in a bubble. Life is messy and sticky, but also full of joyful moments; even though they may come covered in germs. That’s where natural health remedies come in. Traditional Indian wisdom recommends the use of certain spices to rid the body of minor illnesses and warm us up. These have been my first line of defence for years, and turmeric has always been a big part of that. Here’s my recipe for easy golden milk AKA turmeric milk or as my mom calls it, haldi doodh. The dairy-full and the dairy-free version. This recipe was also recently featured on CHCH Morning Live as a warming winter drink. You can see the TV segment here.

Turmeric, huh?

Turmeric is a food spice that gives curry and many other South Asian dishes their bright, orange color. It looks a lot like ginger and is also a rhizome. When sliced, the inside is bright orange. It is often used in its dried powder form, though recently it has become popular as a capsule. Curcumin — the main molecule in turmeric is known for its healing properties and is also an effective anti-inflammatory. This spice has been used for centuries as an alternative treatment for a variety of illnesses and medical conditions.

The simplest way to take turmeric

Turmeric is the health remedy du jour. There are a ton of recipes out there that use turmeric. I add this healthy spice to stews, chillis, lentils, chicken, even Mac and Cheese isn’t safe from a liberal dose of turmeric. But when sore throat strikes and you know that your body is fighting off a cold, my body craves haldi doodh. Hot turmeric milk with a touch of sweetness and occasionally a twist of pepper.

Easy Golden Milk Recipe

What you need: 

Fat of your choice – I use a cup of regular milk. Warm milk is my go-to comfort drink when I’m feeling down. For my husband who is lactose sensitive, I use coconut milk. Coconut has healthy fats that make a great combination with turmeric. I’ve heard people use almond, rice or even oat milk.

Sweetener – I actually like it without any additional sweetness. Cow’s milk already has as much mithaas (sweetness) as I need. A squeeze of honey though does mellow the spicy aftertaste of turmeric. It also tastes great with coconut milk.

Black Pepper – you’ll see recipes that include black pepper. I often use it. At the same time, I find it a little spicy. If you want a more mellow flavour, skip it.

Here’s how to make this beverage: 

Version 1: Traditional Way

1. Scrape a two inch piece of turmeric and chop it roughly.
2. Put it in a saucepan with two cups of milk.
3. Boil once and then simmer it for 10 mins.
4. Stay around since it may boil over
5. Let the flavours steep.
6. Drink warm

Version 2: With Shortcut made in the microwave

1. Heat a cup of milk to almost boiling in the microwave. My microwave takes 90 secs for a cup.
2. Add a 1/3 of a tsp of turmeric powder, stir.
3. Add some honey to the cup if needed.
4. Whisk again, and sip slowly.
5. Hang on to a spoon — you’ll need it for the last sip.

If it’s the kids who are sick, add a couple of chocolate chips into the milk as you’re stirring. It will become more palatable for the little ones. If you’re dairy free like we were with my younger one — melt a few dairy-free chocolate chips, stir in some powdered turmeric and wrap it around a spoon. Voila! A healthy turmeric lollipop!