Golden Milk: Recipe and How to Make It

Golden milk is a warm, turmeric-spiced milk drink that takes 10 minutes to make and yields 1 serving, about 1 cup (240 ml). For another customized drink idea, try the ai detox recipe generator.

What is golden milk?

Golden milk is made by warming milk with turmeric and other spices. It is related to haldi doodh, or turmeric milk, a traditional South Asian drink. Ginger and black pepper add warmth, while an optional sweetener softens the spices.

Unlike herbal detox tea, golden milk is typically milk-based. You can use dairy milk or a plant-based alternative, depending on your preferences and dietary needs.

How do you make golden milk?

This version uses ground spices, so there is no chopping or steeping. Allow about 5 minutes to measure and mix the ingredients, followed by 5 minutes to warm the drink.

Ingredients

• 240 ml (1 US cup) milk or unsweetened plant-based milk
• 1 g (about 1/2 teaspoon) ground turmeric
• 0.5 g (about 1/4 teaspoon) ground ginger
• 0.1 g (a pinch, about 1/16 teaspoon) ground black pepper
• 5 ml (1 teaspoon) maple syrup, optional

Method

1. Measure the milk, turmeric, ginger and black pepper into a small saucepan.
2. Whisk until the spices are dispersed through the milk.
3. Warm over medium-low heat for 5 minutes, stirring occasionally; avoid a rolling boil.
4. Pour into a mug and stir in the maple syrup, if using.

Whisking helps break up clumps of spice. The spices may settle at the bottom of the mug, so stir again as you drink. For a smoother texture, pour golden milk through a fine strainer before serving.

Choosing and adjusting the ingredients

Dairy milk makes a creamy drink; unsweetened oat, soy or another plant-based milk also works. If calcium or protein matters to you, check the label: plant-based milks vary in their protein content and whether they are fortified.

For a milder drink, start with less ginger or black pepper and adjust to taste. Turmeric can stain light-colored surfaces and fabrics, so wipe up spills promptly. The maple syrup is optional; taste the drink before adding it.

How should you store leftovers?

Refrigerate leftover golden milk promptly in a covered container and drink it within 24 hours for the best flavor. Do not leave it at room temperature for more than 2 hours.

Reheat until steaming, stirring to redistribute the spices. Discard it if it smells sour or otherwise appears spoiled. If you make the recipe with a milk alternative, also follow any storage instructions on its package.

Does golden milk detox your body?

Golden milk supplies fluid, but there is no good evidence that it detoxifies the body. The liver and kidneys do most of the body's detoxification; the lungs and gut also help eliminate waste, while sweat removes only trace amounts.

How much golden milk should you drink, and when?

One serving is a practical starting point, and there is no established amount or time of day required. Drink golden milk when you enjoy it, with a meal or on its own.

Milk and any added sweetener contribute to the drink's nutritional content. Choose a milk you tolerate and adjust the sweetener to suit your usual diet.

What are the side effects of golden milk?

Milk can cause digestive discomfort for people with lactose intolerance, and dairy or plant-based ingredients may trigger an allergy in susceptible people. Spices can also cause stomach discomfort. Choose ingredients you tolerate and stop drinking golden milk if it makes you feel unwell.

Food-sized amounts of turmeric are different from concentrated supplements. If you have gallbladder disease, take blood-thinning medication or are pregnant, ask a clinician before using concentrated turmeric products or consuming large amounts regularly. Seek medical advice for a concerning reaction; trouble breathing or swelling of the throat is an emergency.

Frequently asked questions

Can golden milk be served cold?

Yes. Make it as directed, refrigerate it promptly and serve it cold within 24 hours for the best flavor. Stir before drinking because the spices can settle.

Can you make golden milk without sweetener?

Yes. The maple syrup is optional, and the milk and spices work without it. Taste the drink first and add sweetener only if you want it.

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