Golden milk // Turmeric latte

Golden milk, haldi ka doodh or turmeric latte like it is often called, is a drink that actually dates back thousands of years in Ayurvedic medicine applied in India and in traditional Chinese medicine, where it was used for treating injuries, skin diseases, eye infections, burns, acne as well as for stress, depression and to aid sleep (1, 2). Traditionally turmeric milk was prepared with the turmeric root, crushed long pepper called Pipli/Pippali and whole fat milk.
The turmeric root (Curcuma longa) is a plant with yellow flowers and wide leaves which belongs to the ginger family. It is widely grown in southern and south western tropical Asia region. It is mainly used as a spice in rice, pasta, meat and vegetable dishes since it affects the nature, color and taste of the food.
Turmeric is rich in minerals like potassium, phosphorus, magnesium, calcium and iron as well as containing small amounts of vitamin K, which plays a role in blood clotting and bone metabolism. Its effects on health are generally centered upon the powerful antioxidant, an orange-yellow colored substance called curcumin.
Studies have demonstrated that curcumin has a variety of biological activity, providing protection and promotion of human health and has been shown to exhibit therapeutic potential against many diseases like cancer, autoimmune diseases, metabolic diseases, neurological diseases, cardiovascular diseases, lung diseases, liver diseases, and a variety of other inflammatory diseases, although further clinical trials are needed to fully develop its exact therapeutic potential (3).
Curcumin has a limited bioavailability in the body, due to its insufficient absorption. However, it has been shown that piperine, a bioactive compound found in black pepper, increases the bioavailability of curcumin by up to 2,000 procent (4). And because curcumin is fat-soluble, consuming it with fat may further increase the absorption. So for the most benefits of turmeric it is best enjoyed with ground black pepper and a little bit of oil or full fat milk like used in the traditional recipe.
This version of turmeric latte has few more spices than the traditional recipe. It has however become quite popular to mix different exotic spices with it since many of the spices like cinnamon, ginger and cardamom also have beneficial effects like anti-inflammatory and antioxidant properties (5, 6).
This drink can really be enjoyed at any given moment all year round, in the morning, throughout the day or in the evening as well as during both winter or summer time – although it might be good with few ice cubes, like sort of ice tea, during the summer time. Whatever the time you choose to enjoy this drink, you will absolutely love its warm, vibrant and satisfying vibes. And if you are looking for more inspiration to use turmeric in your diet, here is a raw lemon and turmeric cake recipe you can try.
Turmeric latte mixture // golden milk
Prep time
Cook time
Total time
  • The Turmeric latte mixture
  • 40 g turmeric powder
  • 14 g ground ginger
  • 7 g ground cinnamon
  • 4 g ground black pepper
  • 4 g ground cardamom
  • 4 g ground cloves
  • 4 g ground nutmeg
  • 4 g ground star anise
  • The Golden milk
  • ½ tbsp turmeric latte mixture
  • 250 mL milk of choice
  • ½ - 1 tsp coconut oil, optional
  • ½ - 1 tsp sweetener of choice, optional
  1. For the Turmeric latte mixture: Combine all spices in a large bowl. Stir well, then transfer to a jar. Can be kept for up to 6 months in an airtight container.
  2. For the Golden milk: Put milk and ½ tablespoon of the turmeric latte mixture in a small saucepan. Warm up over medium heat until just before it simmers. Whisk the mixture with a hand milk frother or a spoon until smooth and a little bit frothy. Remove from heat and stir in coconut oil and sweetener, if desired. Enjoy!


Turmeric latte paste // Golden milk
Prep time
Cook time
Total time
  • The Turmeric latte paste
  • 100-120 mL water
  • 50 g turmeric root (or 75 g (1/2 cup) of turmeric powder)
  • 35 g ginger (about 10 cm)
  • 25-30 g (1-1½ tbsp) cinnamon
  • 2 tsp ground black pepper
  • ½ tsp ground nutmeg
  • ½ tsp ground cardamom
  • ½ tsp ground cloves
  • 3 tsp coconut oil
  • The Golden milk
  • 250 mL milk of choice
  • 1½ tsp turmeric latte paste
  • ½ - 1 tsp sweetener of choice, optional
  1. For the Turmeric latte paste: Pour the water into a small saucepan and bring to a boil. Finely grate the ginger and the turmeric root and add it to the saucepan together with the cinnamon, black pepper, nutmeg, cardamom, allspice, cloves, (the turmeric powder if you are using that instead) and coconut oil. Stir continuously on a medium-low heat for about 3-5 minutes. If the paste is too thick, add a small splash of water and continue stirring. Transfer the paste to a jar and allow to cool down. Can be kept in the fridge for a couple of weeks.
  2. For the Golden milk: gently heat one cup of milk of your choice (I prefer it lukewarm but it can also be served hot). Whisk in 1 heaped teaspoon of the turmeric paste and ½-1 tsp honey or another sweetener of your choice. Serve immediately and enjoy!
When you use the whole curcumin root, be prepared to color everything yellow. At least your hands and your kitchen sink. I promise you it is worth it though, but I kind of only make this version once a year, while on the other hand I always have the powder version in my fridge since it is much easier to throw together. But in this version you can also substitute the fresh turmeric root with turmeric powder.


  1. Hatcher, H., Planalp, R., Cho, J., Torti, F. M., & Torti, S. V. 2008. Curcumin: from ancient medicine to current clinical trials. Cellular and molecular life sciences: CMLS, 65(11), 1631-52.

  2. Betül Kocaadam & Nevin Şanlier. 2017. Curcumin, an active component of turmeric (Curcuma longa), and its effects on health. Critical Reviews in Food Science and Nutrition, 57:13, 2889-2895

  3. Aggarwal, B. B., & Harikumar, K. B. 2008. Potential therapeutic effects of curcumin, the anti-inflammatory agent, against neurodegenerative, cardiovascular, pulmonary, metabolic, autoimmune and neoplastic diseases. The international journal of biochemistry & cell biology, 41(1), 40-59.

  4. Prasad, S., Tyagi, A. K., & Aggarwal, B. B. 2014. Recent developments in delivery, bioavailability, absorption and metabolism of curcumin: the golden pigment from golden spice. Cancer research and treatment : official journal of Korean Cancer Association, 46(1), 2-18.

  5. Mashhadi, N. S., Ghiasvand, R., Askari, G., Hariri, M., Darvishi, L., & Mofid, M. R. 2013. Anti-oxidative and anti-inflammatory effects of ginger in health and physical activity: review of current evidence. International journal of preventive medicine, 4(Suppl 1), S36-42.

  6. Rao, P. V., & Gan, S. H. (2014). Cinnamon: a multifaceted medicinal plant. Evidence-based complementary and alternative medicine: eCAM, 2014, 642942.

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  • Reply Nína María April 14, 2019 at 20:43

    Hef prófað þennan hjá þér og mæli eindregið með honum. I recommend,love this golden drink.

    • Reply heilsulind December 7, 2019 at 13:46


  • Reply Followgram July 26, 2019 at 06:26

    Because of the relationship among all the spices, don t skip any! If you have to skip one, you can leave the cardamom out; it s in my recipe simply because I love the richness it gives the iced golden milk turmeric latte.

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