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Golden Milk Powder Blend + Latte Recipe

Turmeric Tea: Golden Milk & Chai Recipe

Haldi—or turmeric, as we know it—has been used as a beneficial herb for thousands of years. Ayurvedic practitioners consider turmeric to be important for overall good health and have traditionally used it to support joint mobility, digestion, and circulation, among other bodily processes.* Haldi doodh (haldi=turmeric and doodh=milk), sometimes referred to as golden milk,is a sippable turmeric infusion that offers an exceptional and traditional way to enjoy the benefits of turmeric—but the spice blend used in this beverage can be enjoyed in countless other ways as well!

Traditional Golden Milk Benefits

Traditionally, haldi doodh is simply milk simmered with some turmeric and an optional sweetener like honey or sugar. One of the challenges of harnessing the benefits of turmeric is that curcumin—a component renowned for its antioxidant properties—is not particularly water-soluble and is slowly absorbed. The answer to this dilemma? Many families also add black pepper. This combination of fat, black pepper, and heat increases the bioavailability of the curcumin in the turmeric. Studies have shown that taking turmeric with piperine, the major component of black pepper, can increase the bioavailability of the curcumin by as much as 2000%! Note here that the same principle applies to Indian curries, in which turmeric, ghee, and pepper play key roles.

Similarly, researchers found that simmering the haldi doodh can increase the solubility of curcumin twelvefold. And, because turmeric is fat-soluble, the milk fat acts as a perfect medium to help our bodies better absorb the curcumin. If you are nondairy, unsweetened coconut milk, soy milk, and nut milks are good alternatives (based on fat content, almond, cashew, hazelnut, and macadamia are top choices in nut milks).

Chai Golden Milk Spice Blend

Perhaps youve had the chance to try a golden milk latteat the local coffee stand: a hot, yellow, foamy confection of a drink made with chai spices, dairy or non-dairy milk, just enough turmeric to color the drink, and generally a fair amount of sugar. This western coffee-shop facelift is a far cry from traditional haldi doodh and lacks most of the healthful benefits that make the drink a favorite in Ayurvedic medicine. But the latte crowd is onto something with the addition of those delicious spices. Adding ginger, cinnamon, and cardamom makes good sense, since they have notable antioxidant properties of their own, and they significantly boost the delicious flavor of warm golden milk. Best of all, a spiced golden milk powder blend can also double as a seasoning or flavor enhancer to an incredible range of other sweet and savory recipes as well (check out some ideas below).

Turmeric Tea: Golden Milk & Chai Recipes

Golden Milk Powder Recipe

Makes about 1/4 cup powder.



  1. Combine spices.
  2. If making ahead, store in an airtight container away from heat and sunlight.

Turmeric Tea: Golden Milk & Chai Recipe

Spiced Golden Milk (Haldi Doodh) Recipe

Makes 1 cup.


  • 1 tsp. golden milk powder blend (see above)
  • 1 cup organic milk or alternative milk of choice
  • Sweetener of choice, to taste—I prefer raw, local honey


  1. Whisk golden milk powder with 1 cup milk of choice in a saucepan.
  2. Bring to a simmer over medium-low heat. Allow to simmer for at least a couple of minutes, and up to 10 minutes to increase solubility of curcumin.
  3. Stir in sweetener of choice—if using honey, make sure not to add to milk hotter than 115° F.
  4. Enjoy while hot or put in refrigerator to cool and then serve over ice.

Pro Tips

  • If this blend has too much turmeric for your taste, its A-OK to add less. All the spices can be adjusted to your palate.

Other Ways to Use Golden Milk Powder

  • Add a bit to your rice cooking water for delicious Indian-style flavor.
  • Add a pinch to scrambled eggs, frittatas, or tofu scrambles.
  • Sprinkle on squash and roast in the oven or blend into soup.
  • Mix in a pinch with your yogurt.
  • Make a golden milk smoothie or milkshake.
  • Incorporate into pancakes, oatmeal, or other breakfast goodies.


Want to learn more about Ayurvedic herbs?

Discover 7 Ayurvedic Herbs for Joy, Vitality & Peace of Mind

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* This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. For educational purposes only.

Golden Milk Powder Blend Pinterest pin from Mountain Rose Herbs


Topics: Recipes, Tea & Herbal Drinks


Written by Heidi on June 3, 2020

Heidi is a native Oregonian and an award winning freelance writer with a passion for urban homesteading. She holds an MFA in Creative Writing, and has been honored to receive a number of literary prizes including the esteemed Pushcart Prize, and an Individual Artists Award in Creative Writing from the Oregon Arts Commission and the National Endowment for the Arts. When she isn’t working in the garden, cleaning the henhouse, preserving food for winter, pruning the fruit trees, or writing and editing content for really fantastic small businesses, you’ll find her in her quilting room, or somewhere with her nose in a book, or up in the mountains alongside her husband and her terrier pup, Gracie Cakes.

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