Haldi Doodh (Golden Milk or Turmeric Milk)

Golden milk, also known as Haldi Doodh or Turmeric milk is an age-old drink that has a multitude of health benefits. It’s a popular nightcap in India and has been hailed for its anti-inflammatory and immunity-boosting properties. Drink it every night just before you go to bed and reap the health benefits.

Growing up, mom would always give us a glass of warm milk with turmeric powder before bedtime whenever we got the first signs of developing a cold. It was what her mom gave her when she had a cold. Hence, I always knew it was a time-tested remedy to make the symptoms of a cold less severe. Little did I know then that it is one of the most potent Ayurvedic health drinks that treats a myriad of gut issues.

A few months back, my brother introduced me to his version of Haldi Doodh, spiced with cardamom, cinnamon, and dry ginger. It tasted like kheer which is a popular Indian dessert. I’ve been making his version ever since. This recipe is indeed a keeper and you’ll agree with me once you try it.

Turmeric and Ayurveda

Ayurveda is an ancient Indian medical science that specializes in curing numerous ailments in the human body by balancing the doshas in a body. There are three doshas in the human body namely Vata, Pitta, and Kapha. An ideal body should have all three doshas in balance. If any one of the doshas get out of balance, you’ll get dosha-specific sickness and diseases. This is the basis upon which Ayurvedic remedies rest.

According to Ayurveda, Turmeric is Tridoshic, which means people of all three doshas will benefit from it. There are very few herbs that have Tridoshic properties. That makes Turmeric a superfood according to Ayurveda. No wonder, it’s used extensively in Indian cooking and skincare.

Check out my other winter drink recipes

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Immunity boosting kashayam

3 Amazing Health Benefits of Golden Milk (Haldi Doodh)

• Anti-Inflamatory – Turmeric is well known for its anti-inflammatory properties. It heals the gut and prevents the onset of plenty of diseases, including diabetes, cardiac arrest, and cholesterol.
• Anti-viral and anti-fungal – The amazing anti-viral properties of turmeric are enhanced multifold with the addition of black pepper. It helps keep the seasonal cold at bay and may even reduce the severity of the symptoms.
• Increases BDNF (Brain-Derived Neurotrophic factor – Studies have shown that curcumin (a compound found in Turmeric) may increase BDNF levels. This, in turn, improves mood and decreases the chances of depression. It also helps prevents Alzheimer’s disease.

This Golden Milk (Haldi Doodh) recipe

• Uses ingredients from your pantry
• Takes less than 5 minutes to prepare
• Aids in a good night’s sleep
• Can be consumed by children and adults
• Can be made Vegan by using Vegan milk and replacing the ghee with coconut oil

Ingredients for Haldi Doodh:

Milk

Traditionally, full-fat cow’s milk is used in making Haldi doodh. However, you can use any Vegan milk to make it.

Turmeric

You can either use turmeric powder or grated fresh turmeric if you have that handy. I always use turmeric powder as it’s easier when I’m winding down for the day.

Black Pepper

Black pepper aids in the absorption of Curcumin. You can use black pepper powder or freshly ground whole black pepper.

Cinnamon

Cinnamon combined with turmeric helps fight inflammation in the body. Either ground or whole cinnamon should work.

Dry Ginger

Like, cinnamon, ginger is also an anti-inflammatory herb and improves digestion. Always use dry ginger powder, as fresh ginger can curdle the milk sometimes.

Cardamom

I love the flavor of cardamom in milk. You can use it for a dessert-like drinking experience.

Ghee

A teaspoon of ghee is added to increase the absorption of turmeric. You can replace it with coconut oil to make it vegan or skip this step if your milk has enough fat.

Haldi doodh- Method

1. Add milk to a saucepan
2. Add turmeric, black pepper, cinnamon, dry ginger, and cardamom powders.
3. Heat till the sides start scalding
4. Filter and serve with ghee and sweetener of choice

Step-by-step Method

Step 1: Take 2 cups of milk in a saucepan and turn on the heat to medium-low.

Step 2: Add 1 tsp of Turmeric powder, 1/8^th tsp of black pepper, 1/2 tsp of dry ginger powder, 1/2 tsp of cinnamon powder, and 5-6 pods of crushed cardamom. Mix well.

Step 3: When the milk starts scalding on the sides and you see a good amount of steam rising, turn it off. Don’t let it boil. The black pepper will turn the milk bitter if you boil it.

Step 4: Filter the milk and add ½ tsp of ghee and 1 teaspoon of sugar, maple syrup, or any desired sweetener. I’ve added maple syrup to mine. If you want to add honey, let the milk cool down to a lukewarm state before adding honey. Never add honey to hot liquids. Enjoy it warm!

Can I use Vegan milk?

Yes, you can use any plant-based milk. Coconut milk works best in aiding the absorption of curcumin as it has a good fat content. If you’re using fat-free vegan milk, add a teaspoon of coconut oil to it.

Can I skip any of the spices?

Yes, apart from turmeric and black pepper feel free to skip the other spices. You can even add cloves, nutmeg, or allspice to flavor it. This recipe can be easily customized.