Haldi Doodh (Golden Milk) is a warm and soothing Ayurvedic beverage consisting of healing properties. Turmeric Milk is made with milk, turmeric powder, green cardamom, peppercorns, cinnamon, honey, and ghee. Enjoy hot turmeric milk before bedtime for the best sleep.
Haldi also known as turmeric is such a big part of Indian culture. I mean, it's in practically everything we eat from dals to sabzis (vegetables) to even milk.
Growing up my parents forced me to drink Haldi Doodh due to its plethora of benefits. Now, it was bad enough to drink milk, and now they wanted me to drink milk with turmeric. O. M. G.
As a child, I was so grossed out by the idea of turmeric in milk, but as an adult that all changed.
That change occurred when western culture started to market on Indian practices. I mean if you go to those fancy little coffee shops, you will most likely see Golden Milk or Golden Latte on the menu.
When I started seeing western influencers obsessing over their Golden Milk Lattes, I realized India was onto something some thousands of years ago.
All the knowledge my parents shared with us regarding turmeric, ghee, yoga, oil massage, and so many more rituals and beliefs were all true. Unfortunately, it took western culture to shift my mindset about the ancient practices of India.
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What is Haldi Doodh / Golden Milk / Turmeric Milk?
Haldi means turmeric and doodh means milk, thus haldi doodh literally means turmeric milk.
Milk is first warmed up and then you add spices such as cardamom, cinnamon, peppercorns, ginger, and turmeric to your Haldi Doodh. You can choose to sweeten your haldi doodh if you wish, I love adding a touch of honey.
The combo of spices truly warms your soul and it's especially nice during the winter months.
It is recommended to consume Turmeric Milk right before bedtime. I mean this is something my mom always said to me growing up, so when I want something warm at night without caffeine, Haldi Doodh is a good choice.
Lastly, when making haldi doodh, I highly recommend using organic turmeric for its benefits.
Benefits of Haldi Doodh
Turmeric has many health benefits as it consists of healing properties.
- Turmeric contains antioxidant properties that fight cell damage. They help lower the risk of infections and disease.
- Turmeric has anti-inflammatory properties which help reduce inflammation and joint pain.
- Ideal to consume Turmeric Milk when you have a sore throat or a cold.
- Builds the immune system.
- Reduces the risk of cancer.
Ingredients for Haldi Doodh aka Turmeric Milk
Milk - For this recipe, I recommend using whole milk, but you can always use reduced-fat or low-fat milk. Alternatively, you can make masala doodh vegan by using oat milk, unsweetened almond milk, coconut milk, or cashew milk.
Spices - Green Cardamom (or use cardamom powder), Black Peppercorns (or use black pepper powder), Ginger Powder (or use fresh ginger), and Cinnamon Stick (or use ground cinnamon). You'll need a mortar and pestle to crush the spices.
Turmeric Powder or Ground Turmeric - You'll definitely need turmeric to make turmeric milk. I highly recommend using organic turmeric powder for the best benefits.
Honey - I love adding a touch of honey to my haldi doodh, but feel free to use whatever sweetener you wish. I recommend sugar, brown sugar, agave syrup or coconut sugar. You can also omit the sugar. For a vegan option, use sugar instead of honey.
Ghee - I know it's a strange ingredient in Haldi Doodh, but my sister told me to try this and it seriously takes this beverage to the next level. So soothing. You just need a touch of ghee. For a vegan option, skip ghee.
Why You'll Love Haldi Doodh
- It's warm and soothing
- If consumed before bedtime, you will sleep better
- Loaded with Antioxidants
- Healthy & Delicious
- You can make it Vegan (see FAQ below)
How to make Haldi Doodh recipe?
1. Begin by heating up whole milk in a small saucepan on low-medium heat.
2. Using a mortar and pestle, crush cardamom, peppercorns, and cinnamon sticks.
3. Immediately add the crushed spices to the milk.
4. Followed by turmeric powder. Mix.
5. At this time add a touch of ghee. I'm using slightly less than ⅛ of a teaspoon.
6. Mix. Let the milk heat up on a gentle boil for a few minutes. Do NOT boil your haldi doodh, what you want is hot milk. Turn off the stove and let the turmeric milk sit for a couple of minutes to let the flavors combine.
7. Sweeten haldi doodh with honey to your liking. If using honey, make sure you add honey a couple minutes after you turn off the stove. You can also use sugar, brown sugar, agave syrup, or coconut sugar.
8. Pour the turmeric masala milk thru a sieve and enjoy.
For a vegan option - use non-dairy milk, such as oat milk, almond milk, coconut milk, or cashew milk.
When making Haldi Doodh, it is essential that you use peppercorns (kali mirch) or black pepper which helps with the absorption of curcumin which is present in turmeric.
Simply replace milk with your choice of dairy-free milk, I recommend oat milk which is naturally sweet. You can also use cashew milk, coconut milk, soy milk, almond milk, or any other non-dairy milk you like.
Also, in place of honey, use sugar, coconut sugar, brown sugar, or agave syrup.
Lastly, skip ghee altogether.
Yes. With all its benefits, Haldi Doodh is perfectly acceptable to drink daily.
Yes. I would use ½ inch of fresh turmeric root in this recipe. Feel free to add more or less next time, but begin with ½ inch.
Yes. If you choose to use fresh ginger, use ¼ inch of fresh ginger root. Just make sure to add fresh ginger to warm milk and not cold milk else your milk will curdle.
There is debate about whether or not honey turns toxic. Many of the publications I have seen online state that when honey is heated, its effect is weakened. In this recipe we are heating up the turmeric milk, not boiling it. Regarding honey, please do what's comfortable for you, you can omit the honey or use sugar instead.
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Haldi Doodh (Golden Milk) Recipe
- 1 cup organic whole milk
- 2 green cardamom pods, crushed
- 2 black peppercorns, crushed
- ¼ inch piece cinnamon stick
- ¼ teaspoon turmeric powder
- ¼ teaspoon ginger powder
- 1 ½ teaspoon honey
- ⅛ teaspoon ghee
- Begin by heating up whole milk in a small saucepan on low-medium heat.
- Using a mortar and pestle, crush cardamom, peppercorns, and cinnamon sticks.
- Immediately add the crushed spices to the milk.
- Followed by turmeric powder. Mix.
- At this time add a touch of ghee. I'm using slightly less than ⅛ of a teaspoon.
- Mix. Let the milk heat up on a gentle boil for a few minutes. Do NOT boil your haldi doodh, what you want is hot milk. Turn off the stove and let the turmeric milk sit for a couple of minutes to let the flavors combine.
- Sweeten haldi doodh with honey to your liking. If using honey, make sure you add honey a couple minutes after you turn off the stove. You can also use sugar, brown sugar, agave syrup, or coconut sugar.
- Pour the turmeric masala milk thru a sieve and enjoy.