Looking for a natural way to boost your immunity and soothe your soul? Golden Milk, known traditionally as Haldi wala Doodh, is a timeless Ayurvedic drink that has been used for centuries to promote healing and vitality.
This recipe blends the earthy notes of turmeric with aromatic spices and the richness of clarified butter (Ghee) to create a comforting, health-packed latte.
Why You Should Drink Haldi wala Doodh or Golden Milk
Before we dive into the cooking process, let’s look at why this “Liquid Gold” is so popular:
Anti-Inflammatory: Turmeric contains curcumin, which helps reduce body aches and joint pain.
Immunity Booster: The combination of spices helps fight off seasonal colds and flu.
Better Sleep: Drinking warm milk with nutmeg or cardamom before bed helps relax the nervous system.
Digestive Health: Ingredients like ginger and ghee support a healthy gut.
How To Make Haldi Wala Doodh Step by Step
1. Heat the Base
Start by pouring 2 cups (500 ml) of milk into a saucepan. Turn the heat to medium and bring it to a gentle boil. If you are using plant-based milk like almond or coconut, make sure not to boil it too vigorously to avoid curdling.
2. Infuse the Turmeric
Once the milk starts boiling, add half a tsp of Turmeric Powder or a piece of fresh turmeric (crushed or sliced). Using fresh turmeric provides a more vibrant flavor compared to powder, but if you don’t have fresh, you can substitute with ½ teaspoon of organic turmeric powder.
3. Add the Aromatic Spices
Now, stir in ¼ teaspoon of cinnamon powder and ¼ teaspoon of cardamom powder. These spices don’t just add flavour; they work synergistically with the turmeric to increase its health benefits.
4. Sweeten Naturally
Add a small piece of Jaggery (Gud). Jaggery is a much healthier alternative to refined sugar.
Note: If you prefer a savory drink or are watching your sugar intake, feel free to skip the jaggery entirely.
5. The Slow Simmer
Reduce the heat to low. Let the mixture simmer for 5 to 7 minutes. This slow cooking process allows the spices to release their essential oils and deepens the golden hue of the milk.
6. Enhance with Saffron
Add a few strands of Saffron. Saffron adds a luxurious aroma and is known for its antioxidant properties. Stir it gently as the milk changes to a beautiful sunset yellow.
7. Add the Healthy Fats (Optional)
For an authentic Ayurvedic experience, add 2 teaspoons of Clarified Butter (Ghee). Ghee contains healthy fats that help your body absorb the curcumin from the turmeric more effectively. If you want a lighter version, you can skip this step.
8. Final Touch
Let the milk cook for another 2 to 3 minutes on low flame so all the flavors meld together perfectly.
How to Serve Haldi wala Doodh
Switch off the flame and strain the milk into two mugs. Serve it hot! It is best enjoyed in the evening or right before bed to help you unwind.
Pro-Tips for the Best Golden Milk
Black Pepper: Add a tiny pinch of black pepper. Pepper contains piperine, which increases turmeric absorption by 2,000%!
Consistency: If you like it frothy, pour the milk into the cup from a height or use a hand frother before serving.
Milk Choice: While full-fat cow milk is traditional, oat milk works wonderfully for a creamy vegan version.
5 Common Mistakes to Avoid When Making Turmeric or Golden Milk
Even a simple recipe can go wrong if the technique isn’t quite right. To ensure you get the maximum health benefits and the best flavour, avoid these common pitfalls:
1. Boiling on High Heat for Too Long
While you need to bring the milk to an initial boil, cooking it on high heat for the entire duration can destroy some of the sensitive nutrients in the spices and cause the milk to develop a thick, unpleasant skin. Always simmer on low heat to allow the infusion to happen gently.
2. Skipping the Healthy Fats
As mentioned earlier, curcumin (the active compound in turmeric) is fat-soluble. If you use skim milk and skip the Ghee, your body will struggle to absorb the benefits. If you aren’t using Ghee, ensure you use whole milk or a plant-based milk with healthy fat content, like coconut milk.
3. Using Old or Stale Spices
Spices lose their medicinal oils and aroma over time. If your turmeric powder looks dull or your cinnamon doesn’t smell like anything, your Golden Milk will taste flat. Try to use freshly grated turmeric or high-quality organic powders for that vibrant punch.
4. Adding Honey to Boiling Milk
If you choose to use honey instead of jaggery as a sweetener, never add it while the milk is boiling. According to Ayurveda, heating honey can make it toxic and destroy its natural enzymes. Always wait for the milk to cool down to a warm, drinkable temperature before stirring in honey.
5. Forgetting a Pinch of Black Pepper
This is the most common mistake! Even if it’s not in the traditional “flavour” profile, a tiny crack of black pepper is essential. Without it, the majority of the turmeric simply passes through your system without being absorbed. You don’t need much—just a tiny pinch is enough to activate the turmeric.
Traditional Golden Milk (Haldi Wala Doodh)
Ingredients
Method
- Pour 500ml of milk into a saucepan and bring it to a boil over medium heat.
- Once it boils, add the fresh turmeric piece. Stir well.
- Add the cinnamon powder and cardamom powder.
- Add the jaggery piece. (You can skip this if you prefer a sugar-free version).
- Reduce the heat to low and let it simmer for 5 to 7 minutes to extract all the medicinal properties.
- Add the saffron strands and stir.
- Stir in 2 teaspoons of Ghee for extra richness and health benefits.
- Cook for another 2–3 minutes on low flame.
- Serve: Strain the milk into mugs and serve hot.
Notes
My other recipe:
Healthy No Sugar Banana Milkshake Recipe (With Nuts & Dates)
Haldi wala Doodh is more than just a trend; it’s a lifestyle habit that supports long-term health. By following this recipe and avoiding these common mistakes, you’ll have a delicious, café-quality wellness drink right in your own kitchen.