Difference between Modern Golden Milk and Traditional Turmeric Milk
Although the ‘traditional’ recipe varies from family to family (see Nandita Godbole’s deep dive into traditional vs trendy Golden Milk), there are some common themes I’ve noticed between the Turmeric Milk I grew up with and the reinvented version I most often see today. Enter your email below and get it sent straight to your inbox. Plus, get recipes & tips every week! How can I not share Turmeric MIlk? Like Masala Chai, Turmeric Milk has evolved and morphed into so many beautiful drinks. Whatever the variation, the consensus is that it’s a life-giving drink that happens to taste (and feel) good! P.S. If you’re looking for a water-based version, don’t miss my 5-Minute Turmeric Tea with no-brew option. Though my recipe has invariably steered from the classic version (the vanilla is optional, I promise), the crux is there – whole milk, turmeric powder, and traditional spices.
Ingredients
I know this recipe has a long list of spices. Feel free to substitute with ground spices, or omit the ones you don’t have on hand. Keep it as basic or supercharged as you’d like. Remember, besides the milk & turmeric (and arguably a sweetener), almost everything else could technically be optional.
Water: Accounts for evaporation and prevents the drink from getting heavy. Milk: Whole milk is traditional but you can use any dairy-free milk such as almond milk, coconut milk, or oat milk. If using a low-fat milk, see note on how to optimize for absorption. Black peppercorns: The piperine (the compound in black pepper that enhances turmeric absorption) in black pepper makes it an essential ingredient if you’re aiming to get the most health benefits. I’d suggest either using whole or freshly ground peppercorns, as pre-ground black pepper may have lost its beneficial properties. Cinnamon stick and Cardamom pod: Often added to traditional recipes for the flavor and health benefits. If substituting powder, use 1/8 tsp ground cinnamon and a generous pinch cardamom powder. Clove: This could very well be optional, but throw one in if you’ve got it. Sweetener: I most often use honey, but you can use any you’d like.
Optional Ingredients
Star Anise: Adds a subtle floral taste. I usually break off a piece of the star anise instead of using the whole star. Since Star Anise is less likely to be found in most people’s spice cabinets (I use it for recipes like Biryani and Nihari), I’ve left it optional. Vanilla: Very much inauthentic, but isn’t everything at one point? 😇 Ginger: I had Golden Milk at a café in L.A. and the ginger was almost unbearably intense, yet it ignited in me an inclination to throw a slice of ginger into my own turmeric milk. For stronger flavor, feel free to crush or mince the ginger. Ghee or coconut oil: In traditional recipes, ghee would be sometimes be added for extra nutrition and healthy fats.
Turmeric Powder (Ground Turmeric)
Quality: I wish I was fancy enough to always source the highest quality organic turmeric from reputable, single-origin sources. But reality dictates that I often grab the most vibrant colored one with the farthest expiration date from my local Desi store or supermarket. Quantity: More doesn’t always mean better. If you’re new to turmeric milk, start with 1/4 tsp, then add more according to taste and color (potency varies from powder to powder). I usually use 1/2 tsp, but any more than 1 tsp and it starts to taste medicinal and grainy.
Fun Fact: Curcumin, the active & most beneficial component of turmeric, is what gives turmeric its deep yellow color. Turmeric powders come with varying levels of curcumin content.
How to Make Golden Milk
Here’s the simple step-by-step:
How to Optimize Turmeric for Absorption
Curcumin (the active compound in turmeric) alone is poorly-absorbed by the body, but a couple things help make it more bioavailable: With all this talk about its medicinal properties, I don’t want to undermine that this drink is truly delicious! The warming spices, the full-bodied, earthy taste, and the soothing aroma…as cliché as it sounds, it’s not just a drink, it’s an experience. So slow down, relax, and focus on how you’re nourishing your body while enjoying a unique and flavorful beverage. If you try it, I’d love to know in the comments below!
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