As we move into beautiful autumnal weather, it’s time to get cozy with a healthy hot drink that contains a hint of spice and sweetness. We turn to the buzzy turmeric ingredient for our favorite fall beverage, turmeric golden milk, also known as ginger turmeric tea.

To brew your own at home, and prepare your immune system for the winter months ahead, we’ve provided the ultimate turmeric golden milk recipe from Dr. Taz Bhatia, MD, Integrative and Holistic Health expert. With this rich, golden milk recipe, you can start sipping your way to better health. But first, you might be wondering, what do we need to know about the health benefits from golden milk and its potent, spicy ingredient?

What is Turmeric?

Made from a dried, powdered root, turmeric is a spice that contains the chemical curcumin and is usually a deep orange color in appearance. When used in cooking, it usually turns your dish a golden-yellow color. It’s an incredibly versatile spice, adding rich aromatic flavor to curries, casseroles, stir-fry dishes, soups and dressings. Turmeric powder should be kept in a dark, cool and dry place and will keep for up to a year – so avoid keeping it on your spice rack for any longer than that. If you’re using the fresh turmeric root, it can be stored in the fridge where it will usually keep for about a month – just make sure it’s free of dark spots and is nice and crisp.

You’ve probably heard about the many skin and health benefits turmeric provides as science has found that curcumin is a very strong antioxidant and has powerful anti-inflammatory effects. According to Herbal Medicine: Biomolecular and Clinical Aspects, the medicinal use of this spice dates back nearly 4000 years to the Vedic culture in India. In Ayurvedic practices, it is used to treat respiratory conditions, liver and digestive disorders, regulate menstruation, relieve arthritis, heal wounds and remedy skin conditions.

So, Who Invented The Turmeric Golden Milk Recipe? 

Golden milk may be popular and trendy now, but it isn’t a new or recent invention. This vibrant and frothy beverage is derived from the traditional Indian haldi doodh (turmeric milk). The traditional recipe is very simple: ½ cup of piping hot milk mixed with 1 tablespoon of ground turmeric until it dissolves. The natural fats in milk aid the body tissue in absorbing the curcumin.

For a more modern spin on this cherished ancient drink, we asked Dr Taz to share her own immunity-building golden milk recipe. Dr Taz is a nutrition and integrative physician as well as author of the book, What Doctors Eat, and she loves turmeric for its “anti-inflammatory and antibacterial” properties. It’s one of her favorite go-to spices for boosting the immune system and combating illness. 

The Ultimate Golden Milk Recipe (aka Ginger Turmeric Tea)

Ingredients

• Turmeric – anti-inflammatory, antibacterial and antiviral
• Ginger – anti-inflammatory, antibacterial, antiviral and aids digestion
• Cloves – antibacterial and antiviral
• Raw, local honey – coats the throat and fights pollen allergens
• Milk (you can use almond or coconut milk as dairy free alternatives)

Steps

1. In a saucepan, add ginger root (or 1/4 tsp ground ginger), cloves and 2 cups of water
2. Bring to a boil for 2 minutes
3. Pour the contents into a mug
4. Add 1-2 tsp ground turmeric
5. Stir in 1 tsp honey until it melts
6. Add 2 tsp milk (or use other milk alternatives)
   

The wonderful thing about a golden milk recipe is that it can be completely customized based on your nutritional needs and preferences. Want to inject some fall-inspired flavors into your golden milk? Add a dash of cinnamon or other festive spices. If you’re sipping golden milk before bed to lull you to sleep, aim for an unsweetened version to avoid any unwanted sugar spikes. And if you’ve decided to take a break from caffeine, but need a cup of warm goodness to start your day, turmeric golden milk is sure to put a pep in your step.

Not a fan of golden milk? Try out these organic herbal teas for alternatives which still provide immune-boosting and anti-inflammatory benefits.

Turmeric Golden Milk Benefits

There is ample research to suggest turmeric is now widely used as a herbal medicine to treat wounds, rheumatoid arthritis, liver ailments, digestive disorders, abdominal pain and bowel disorders. According to the journal Phytotherapy Research, turmeric has been shown to provide effective and safe mood stabilization as well as to help treat depression and brain disorders. In addition, curcumin may also help lower your risk of heart disease, assist in fighting age-related chronic diseases and delay the aging process. 

While a turmeric golden milk recipe includes both delicious and nutritious ingredients, further studies show that to reap the full health benefits from curcumin, you would need to take it as a supplement because the curcumin content of turmeric is not high enough, even the amount in a golden milk recipe.

*Turmeric tip: A little bit goes a long way and avoid wearing your best clothes while cooking with it – it can stain!

 

Turmeric Skin Benefits

Turmeric will boost more than just your health – it’s also fantastic for the skin. Because it is anti-inflammatory and anti-bacterial, “these properties help tighten pores, improve skin tone and pH balance“, according to Dr Taz. She also says, “In Ayurvedic medicine, turmeric was also mixed with yogurt to lessen acne.” 

We love turmeric for its potent antioxidant properties that visibly brighten the appearance of skin and its ability to reduce the look of puffiness. It’s the key ingredient in our Turmeric Energizing Treatment, a gorgeous, golden power that mixes with water, turning into a fluffy, exfoliating mousse. The treatment contains energizing citrine gemstones and kaolin clay that deeply cleanses and softens the skin by drawing out impurities without stripping moisture from the skin.

To enjoy a nourishing “golden hour” after a long day, we recommend applying a thin layer of our Turmeric Energizing Treatment to your face and neck and, as it dries, begin brewing a warm mug of Dr Taz’s golden milk recipe. While the Turmeric Energizing Treatment is working its magic on your skin, curl up in a cozy chair and sip on your golden milk to relax and unwind. Because there’s no caffeine in the recipe, you don’t need to worry about staying up all night. By the time you finish your milk, it will be time to rinse your face in tepid water and feel total skin rejuvenation. Bliss!

If you’re interested to find out more about other natural ingredients that are good for your health and skin, you can find them here on our website. You can also reach out to us in the comments and on social media – we’d love to hear about your favorites.