Turmeric Milk
Turmeric Milk
5 from 3 votes
Indulge in a cup of Turmeric Milk, a healing elixir that’s not just for bedtime anymore. This golden-hued concoction combines traditional spices and natural sweetness, offering an unmatched balance of flavour and health benefits.
Turmeric Haldi

So, you’re interested in Turmeric Milk? Excellent choice! Let’s peel back the layers of this ancient tonic, often known as “Golden Milk” due to its brilliant colour. Originating in India, Turmeric Milk has been a staple in Ayurvedic medicine for centuries.

This liquid gold is so much more than a sumptuous blend; it’s a wellness drink with roots as deep as the turmeric plant itself. 

Now, how difficult is this recipe? Ah, you’re in for a treat. This isn’t one of those fiddly culinary endeavours.  

No, it’s as straightforward as a straight line, as simple as a circle, as easy as…well, you get the gist. In fact, it’s so uncomplicated that even if you’re notorious for burning water, you’ll nail this recipe. 

Let’s talk variations—because who doesn’t like to jazz things up a bit? While the basic Turmeric Milk calls for cinnamon, black pepper, and honey, you’re welcome to throw in some cardamom, cloves, or even a dash of cayenne pepper if you’re feeling spicy.  

And if you’re vegan or lactose intolerant? Almond milk or oat milk works wonders as a substitute for whole milk. 

The richness of this beverage comes from whole milk, giving it that creamy texture that coats your mouth in a blanket of bliss.  

Ah, but what of the spices? The turmeric offers that iconic colour and an earthy, slightly bitter undertone. It is balanced by the sweet warmth of cinnamon and the fiery punch of black pepper, both of which come together to add depth and complexity. 

Now, let’s discuss the optional elements like vanilla extract. It’s like that extra sprinkle of fairy dust that takes this elixir from divine to ethereal. But remember, it’s optional. Sometimes, less is more, and the simple, original Turmeric Milk recipe has its unique allure. 

Sweetening the deal—quite literally—is honey. A natural elixir in its own right, honey brings the complexities of this beverage into harmony. You can adjust its quantity to match your sweet tooth’s demands, ensuring each sip is as satisfying as the last. 

Turmeric Milk is the superhero of night-time beverages—or daytime, if you’re feeling rebellious.  

It’s a multi-dimensional elixir that’s as good for your taste buds as it is for your health. So why wait? Dive into this golden indulgence, because this drink is the answer to your wellness queries and taste adventures combined. Cheers! 

What Ingredients to Use & Why 

Before we plunge into the spice bazaar of flavours, let’s pause and acknowledge the powerhouse of ingredients in Turmeric Milk.  

Each item on the list plays a significant role, be it for taste, texture, or therapeutic benefits. So, grab your note-taking app or a good ol’ fashioned pen and paper, because we’re about to do a deep dive. 

Whole Milk: The foundation of Turmeric Milk lies in whole milk. This ingredient gives the beverage its rich, creamy texture and acts as a vehicle for the spices.  

Whole milk also has the fat content necessary to help with the absorption of fat-soluble curcumin from turmeric. If dairy isn’t your thing or you’re vegan, fret not! You can easily substitute it with almond milk, oat milk, or even coconut milk for a tropical twist. 

Ground Turmeric: Turmeric brings in not only the rich golden hue but also a plethora of health benefits. It’s rich in antioxidants and is an anti-inflammatory powerhouse. The earthy flavour is unique, providing a complex base note to the milk. Can’t find ground turmeric? Fresh turmeric root can be grated into the milk as a good substitute. 

Ground Cinnamon: This aromatic spice complements the earthy turmeric, offering a sweet and woody aroma. Cinnamon is a wondrous thing, it can help regulate blood sugar levels and has its own anti-inflammatory properties. If you’re out of ground cinnamon, a stick of cinnamon can be used instead. 

Ground Black Pepper: You might wonder what black pepper is doing in a sweet drink, but this ingredient is the hidden genius. The piperine in black pepper enhances curcumin absorption by up to 2000%.  

And don’t worry, it doesn’t overpower; it simply adds a subtle warmth and complexity. If you really can’t stomach the idea, a pinch of cayenne can serve as a stand-in, although you’ll lose the curcumin-boosting benefits. 

Honey: Natural sweetness comes to the rescue in the form of honey. It blends harmoniously with the spices and adds a touch of floral notes. If you’re vegan, you can easily replace it with maple syrup or agave nectar. 

Vanilla Extract (Optional): This is the cherry on top, or should I say, the vanilla in the milk? It adds an extra layer of aromatic sweetness, making the drink slightly more complex. If you’re out, feel free to skip it or use a small splash of almond extract for a nutty aroma. 

And there you have it, the A-list of ingredients that make Turmeric Milk the wholesome, tantalizing beverage that it is.  

Each element has its role, working in unison to create something that’s both delicious and nourishing. Now that you know the whys and hows of each ingredient, you’re all set to become the Turmeric Milk maestro of your kitchen! 

How Turmeric Milk Can Boost Your Immunity 

The world is brimming with home remedies and wellness elixirs, but few can compare to the immunity-boosting powers of Turmeric Milk.  

This ancient Ayurvedic drink combines whole milk, ground turmeric, ground cinnamon, ground black pepper, and honey—each serving its purpose in boosting your body’s defence mechanisms. 

Whole milk itself is rich in essential nutrients like calcium and vitamin D, which play a role in immune system health. However, the real MVP of this recipe is undoubtedly the ground turmeric.  

Turmeric is a rich source of curcumin, a compound that’s revered for its anti-inflammatory and antioxidant properties. It’s like the body’s natural line of defence against various diseases, including common colds and even more severe conditions. 

Then comes cinnamon, another powerful antioxidant that also has anti-inflammatory properties.  

This magical spice helps the body fight infections and repair tissue damage, adding another layer of immune support. A dash of black pepper in the milk boosts the absorption of curcumin, maximizing the health benefits that the drink offers. 

Sweetening this potion is honey, which has antibacterial and antifungal properties. Aside from making the milk palatable, it also contributes to a stronger immune system. Some people even opt for Manuka honey, which contains a higher concentration of antibacterial compounds. 

Turmeric Milk for Better Sleep: The Perfect Bedtime Beverage 

If counting sheep is no longer cutting it, Turmeric Milk might just be the nightcap you’ve been searching for. This isn’t just a cosy bedtime story; it’s a beverage with legitimate credentials for sending you off to dreamland. 

Let’s begin with whole milk, a core ingredient of this recipe. Milk contains tryptophan, an amino acid that converts into serotonin in the body. Serotonin is a neurotransmitter that can elevate your mood and, subsequently, is transformed into melatonin, the hormone that regulates sleep. 

Turmeric, the golden child of this drink, isn’t just there for its colour and exotic taste. The curcumin in turmeric acts as a potent relaxant, soothing anxiety and easing you into a tranquil state. The anti-inflammatory properties may also relieve minor body aches, making it easier for you to relax. 

The warming spice of cinnamon is more than just a flavour enhancer. It’s believed to calm the mind and the body, making it easier for you to unwind after a hectic day. Add to that a touch of honey, which can stabilize your blood sugar levels, preventing those annoying 3 a.m. wake-ups due to a sugar crash. 

And let’s not forget the optional vanilla extract. This aromatic essence has been linked to reduced stress and anxiety, adding another arrow to this beverage’s quiver of sleep-inducing benefits. 

Whether you’re tossing and turning or simply looking to amplify the quality of your sleep, a cup of Turmeric Milk before bed might just be the comforting ritual you need for a restful night. 

The Vegan Alternative to Traditional Turmeric Milk 

Let’s address the elephant in the room, or rather, the cow. Traditional Turmeric Milk relies on whole milk as its base, but what about our vegan and lactose-intolerant friends? Good news: you can still partake in the comforting glory of this ancient beverage with a few smart substitutions. 

Almond milk is a popular choice, both for its nutty flavour and its richness. It also happens to be a good source of Vitamin E, which is an antioxidant. When blended with turmeric, cinnamon, and black pepper, almond milk offers a similar creaminess to whole milk, making it an ideal substitute. 

Another alternative to consider is coconut milk. It lends a tropical twist to the drink and is loaded with healthy fats that can help in the absorption of turmeric’s beneficial curcumin. The unique combination of fatty acids in coconut milk can also boost heart health, making it a win-win. 

Oat milk is gaining popularity for a reason. It’s creamy, slightly sweet, and a good source of fibre. When paired with the aromatic spices of Turmeric Milk, oat milk makes for a comforting, satisfying beverage. Plus, it’s often enriched with vitamins and minerals, providing an extra nutritional boost. 

So, if whole milk is a no-go for you, there are plenty of other ways to enjoy Turmeric Milk. Each alternative brings its own unique flair and set of benefits to the table, so you’re not just swapping out ingredients; you’re crafting a whole new experience. 

Incorporating Turmeric Milk into Your Daily Routine 

We all have our daily rituals, from that first cup of coffee to a jog around the neighbourhood. How about adding a cup of Turmeric Milk to that list? Making this nourishing beverage a part of your daily routine can be more beneficial than you think. 

Morning people might want to consider starting the day with Turmeric Milk. The combination of spices and milk provides a gentle, warming kick-start to the digestive system. It sets the tone for the day, filling you with antioxidants and other beneficial nutrients right from the get-go. 

If you’re more of a mid-day person, Turmeric Milk can be an excellent pick-me-up. It can serve as a unique alternative to your regular coffee or tea. The milk provides a good dose of energy without the jitters, while the spices offer a unique flavour profile that can break the monotony of your day. 

Evening is a fantastic time to relish a cup of this golden nectar, as it can set the stage for a good night’s sleep. We’ve already talked about how Turmeric Milk can aid in better sleep, but it’s worth reiterating. The beverage’s combination of spices can help you unwind, while the warm milk can provide that comforting sensation that’s perfect before bed. 

Whether you make it a part of your morning routine, an afternoon treat, or a bedtime ritual, Turmeric Milk has a rightful place in your day. It’s not just a one-time wonder but a versatile beverage that can adapt to any time and mood. 

The Magic of Honey in Turmeric Milk 

Often referred to as liquid gold, honey plays a pivotal role in the deliciousness and efficacy of Turmeric Milk. But let’s not gloss over its importance; this natural sweetener brings a lot to the table, both in flavour and health benefits. 

Honey’s natural sweetness balances the earthy tones of turmeric and cinnamon, making the entire experience of sipping Turmeric Milk genuinely enjoyable.  

But it’s not just about tickling your taste buds; honey serves a medicinal purpose too. It is packed with antioxidants, and these tiny warriors fight off free radicals in your body, enhancing your overall health. 

What’s more, honey has antibacterial properties. It’s not merely a sweetener; it’s an active participant in your well-being.  

Combining it with turmeric’s anti-inflammatory properties creates a powerful synergy that enhances the health benefits of Turmeric Milk. It’s like a tag team that’s ready to defend your body from a wide array of ailments. 

If you’re worried about the calories in honey, you’ll be pleased to know that it’s a more nutritionally dense choice than refined sugar. It contains small amounts of proteins, enzymes, amino acids, minerals, and vitamins, adding some extra nourishment to your Turmeric Milk. 

Spice It Up: The Importance of Black Pepper in Turmeric Milk 

We usually associate black pepper with savoury dishes, but in Turmeric Milk, this humble spice takes on a whole new role. As a companion to turmeric, black pepper serves to enhance the bioavailability of curcumin, the active ingredient in turmeric. But that’s just the tip of the iceberg. 

Black pepper contains piperine, a compound that boosts the absorption of curcumin by a whopping 2000%. Essentially, it makes sure you’re getting the maximum benefits out of every sip of your Turmeric Milk. It’s like having a personal trainer for the other ingredients, making sure they’re all performing at their best. 

But black pepper isn’t merely a wingman to turmeric; it has its own set of health benefits.  

Known for its anti-inflammatory properties, it complements turmeric in combating body aches and reducing the symptoms of arthritis. It also aids in digestion and is a source of antioxidants, giving a subtle yet significant kick to your beverage. 

The slightly pungent and spicy taste of black pepper enhances the overall flavour profile of Turmeric Milk. It adds complexity and depth, making each sip a rich tapestry of aromatic spices. In essence, black pepper elevates Turmeric Milk from being just another hot drink to a nuanced, healthful experience. 

The Versatility of Cinnamon in Turmeric Milk 

Ah, cinnamon—this aromatic spice isn’t just for your grandma’s apple pie. In the world of Turmeric Milk, cinnamon serves as the multifaceted companion that ties everything together. Its sweet and slightly spicy notes make it the perfect balancing agent for the earthy flavour of turmeric. 

Cinnamon comes packed with its own set of health benefits, making it a standout ingredient in Turmeric Milk. It has anti-inflammatory properties, which go hand in hand with those of turmeric and black pepper. Together, they form the holy trinity of anti-inflammatory goodness. 

But it doesn’t stop there; cinnamon is also rich in antioxidants. When combined with the antioxidant properties of honey and turmeric, you have a beverage that’s a powerhouse of health benefits. Talk about taking care of your body from the inside out! 

The best part is that cinnamon isn’t just a supporting role; it’s a star in its own right.  

It aids in controlling blood sugar levels, making Turmeric Milk an excellent choice for those monitoring their sugar intake. And let’s not forget its contribution to flavour—cinnamon adds a layer of complexity that elevates the Turmeric Milk experience to something truly special. 

Why Vanilla Extract Takes Your Turmeric Milk to the Next Level 

Sure, vanilla extract is optional in the recipe for Turmeric Milk, but let me tell you why it shouldn’t be.  

First off, the aromatic essence of vanilla works wonders in complementing the robust flavours of turmeric and spices. It’s like the harmonizing background singer in your favourite band—never demanding the spotlight but essential for the overall performance. 

Vanilla has a unique sweetness that rounds out the spiciness of black pepper and the earthiness of turmeric. Its natural aroma enhances the sensory experience of drinking Turmeric Milk, making it not just a beverage, but a soothing ritual. 

While vanilla doesn’t possess the health benefits to the extent of other ingredients, it has minor perks worth mentioning. For instance, it contains small amounts of B vitamins and has been linked to reduced anxiety in some studies. You’re not just pleasing your taste buds; you’re calming your mind. 

Some may argue that the price tag for pure vanilla extract is a deterrent. Sure, it’s pricier than artificial vanilla flavouring, but the difference in quality is palpable. If you’re going to make a cup of Turmeric Milk that aims to be both tasty and healthful, why cut corners? 

So go ahead, and add that splash of vanilla extract. It won’t make or break your Turmeric Milk, but it will add a layer of aroma and flavour that makes each sip feel like a warm hug. 

The Art of Simmering Your Turmeric Milk 

Let’s get something straight: simmering isn’t just about making things hot. When you simmer the ingredients of your Turmeric Milk, you’re doing so much more than warming up a beverage.  

You’re pulling out the deep-rooted flavours of turmeric, cinnamon, and black pepper, allowing them to infuse the milk and become something extraordinary. 

Simmering helps the spices to release their essential oils. Those are the flavour carriers, the things that make your taste buds dance. Turmeric gives an earthy profile; cinnamon adds a sweet, woody note, and black pepper provides a kick. By simmering, you allow these notes to blend and enhance one another. 

Temperature is key here. You don’t want to boil the milk, as it can cause a layer of skin to form on the top, which is not particularly appetizing. So, control that stove knob; we’re aiming for a slow and steady heat to achieve the perfect infusion. 

Here’s another benefit of simmering: it aids the spices in releasing their health benefits into the milk. The warm milk serves as a vehicle, carrying anti-inflammatory properties and antioxidants straight to your system. Now, this is what I call multitasking! 

The Power of Whole Milk in Turmeric Milk 

Whole milk often gets a bad rap for being high in saturated fats. But when it comes to Turmeric Milk, the creaminess of whole milk serves a purpose. It’s not just there to make things taste good; it amplifies the effects of the other ingredients. 

Whole milk acts as a fat source, which helps in the absorption of turmeric’s curcumin. Curcumin is a potent anti-inflammatory agent, but it’s not easily absorbed on its own. The fats in the whole milk come to the rescue, providing a conduit for better absorption. 

The texture of whole milk is another thing to consider. Its creaminess lends itself to a luxurious mouthfeel that makes drinking Turmeric Milk a comforting experience. It’s like wrapping yourself in a cosy blanket on a cold day. 

Those who are lactose intolerant or vegan might opt for plant-based alternatives. 

Almond milk, oat milk, and coconut milk are all solid choices. They offer a different texture and flavour profile, but they’ll do the job. Just remember to add some form of fat like coconut oil to help with the absorption of curcumin. 

Whole milk is a vital player in Turmeric Milk, not just a filler. It brings flavour, texture, and nutritional synergy, elevating the beverage from a simple drink to a wholesome experience. 

Check Out My Other Recipes 

If you adore this soothing Turmeric Milk recipe, let me tell you, there’s a world of comfort and warmth waiting for you to explore right in my little corner of the culinary universe.  

First off, you absolutely have to check out my Ajwain Tea. It’s another medicinal gem, with aromatic carom seeds that work wonders for digestion, just like our golden turmeric milk. 

And speaking of comfort, don’t miss out on my Chicken Corn Soup. You heard me right, a piping hot bowl of velvety goodness with tender pieces of chicken and sweet corn that’ll make you want to wrap yourself in a blanket of flavours. 

Oh, I also have this Dahi Ki Kadhi that’s just sublime. It’s a yoghurt-based concoction spiced to perfection, like a warm hug in a bowl. The aroma alone, my friends, is soul-nurturing. 

If you’re in the mood to mix things up a little, but still keep that soothing vibe, my Lentil Soup is your go-to. It’s a mélange of lentils and spices that’ll make you wonder where it’s been all your life. 

Lastly, I can’t let you leave without recommending my Rice Kheer. Think of it as the dessert version of our turmeric milk—creamy, comforting, and so quintessentially Indian. 

So, take a little scroll, click around, and let your senses travel through these dishes. And hey, if you try any of them, don’t forget to let me know in the comments how it turned out! Trust me, you won’t regret it. 

Turmeric Haldi

Turmeric Milk

by Nabeela Kauser
Indulge in a cup of Turmeric Milk, a healing elixir that’s not just for bedtime anymore. This golden-hued concoction combines traditional spices and natural sweetness, offering an unmatched balance of flavour and health benefits.
5 from 3 votes
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Course Drinks
Cuisine Indian, Pakistani
Servings 2
Calories 227 kcal


  • 500 ml Milk
  • 1 tsp Turmeric Powder
  • 1/2 tsp Cinnamon Powder
  • 1/4 tsp Black Pepper
  • 2 tbsp Honey Adjust to taste
  • 1/2 tsp Vanilla extract Optional


  • In a saucepan, pour the whole milk and heat it over medium-low heat. Be sure not to boil it; you want it hot but not scalding.
  • Add 1 teaspoon of ground turmeric, 1/2 teaspoon of ground cinnamon, and 1/4 teaspoon of ground black pepper to the milk. Stir well to combine.
  • Let the mixture simmer for about 5 minutes, stirring occasionally. This helps to infuse the flavours of the spices into the milk.
  • After simmering, remove the saucepan from the heat. If you’d like, you can add 1/2 teaspoon of vanilla extract for extra flavour.
  • Sweeten your turmeric milk with 2 tablespoons of honey, or adjust the amount to your desired sweetness. Stir until the honey is fully dissolved.
  • Pour the turmeric milk into your favourite mug and enjoy the soothing and healthy beverage.


Nutritional facts:
The provision of nutritional information is done merely as a courtesy and should not be taken as a guarantee.


Calories: 227kcalCarbohydrates: 31gProtein: 9gFat: 8gSaturated Fat: 5gCholesterol: 31mgSodium: 99mgPotassium: 430mgFibre: 1gSugar: 30gVitamin A: 421IUVitamin C: 0.4mgVitamin D: 3µgCalcium: 326mgIron: 1mg
Keyword Beverages, Drinks, Hot Drinks, Milk, Recipe, Turmeric, Turmeric Milk, Winter
Tried this recipe?Mention @CookwithNabeela or tag #CookwithNabeela!

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15 hours ago

5 stars
I love ur easy recipes. , ,
I’m not that good at following recipes but urs are so easy
Thank you so much and keep on adding more recipes for people like me 😉


Hi, I’m Nabeela and I love to cook! I want to share with you my favourite, delicious family-friendly recipes. I want to inspire you to create fantastic food for your family every day.

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