Golden Milk/Latte/Tea…Modern Day Nectar

Golden Milk: Nature’s tonic to mankind for a healthy and disease-free living…

Golden Milk is made from the Golden Herb, none other than turmeric.

My husband loves it and have it daily in the morning. Apart from the taste he likes it’s after effects. He says that he really feels light and energetic throughout the day. I too, take it but  I like to have it in water, that is turmeric tea.

The tea made from Golden paste is actually very good in taste. I have recently started having it and I can have it anytime. In fact, it has taken place of my morning tea. I find it much better than green tea or any other herbal tea.

Golden milk or tea is made from the Golden paste which mainly comprises of 2 wonder herbs, namely, turmeric and black pepper.

Both turmeric and black pepper are known for their miraculous medicinal properties.

Turmeric is natural analgesic, antiseptic and anti-inflammatory. It’s very common to have ‘Haldi ka doodh'(turmeric milk) whenever one gets a wound. Turmeric paste is also applied to wounds. Also, it is used for treating cough and cold.

It gives glowing skin. Applying turmeric paste/pack on the face is a common practice and a ritual before marriage in north India.

Benefits of turmeric are endless. It promotes all-round health, helps digestive system, cures blood-related disorders, strengthens bones and joints, prevents Alzheimer’s and Parkinson’s,  improves metabolic health (Diabetes, BP, Weight Loss),  prevents cancer by killing cancer cells, and the list goes on and on. To read in detail about the benefits of turmeric, click here.

Though we add turmeric to our food but Golden milk made from turmeric paste is an excellent way to have an adequate quantity of turmeric on daily basis. It ensures that we have our minimum daily dose of turmeric.

Golden Milk can be had throughout the year irrespective of the season. In winters, have it in hot milk and add additional spices like cinnamon and dry ginger powder. Whereas, in summers, use chilled milk and churn it in the blender. Have it daily at least for 40 days to reap its full benefits.

Why make turmeric paste? Why not add turmeric powder directly to the milk? Here comes the answer…

Golden Paste involves cooking turmeric with water on low heat to get a uniform consistency of the paste. This helps to increase the solubility of turmeric in water and enhances absorption. Since the heat is low and time involved in cooking is limited, heat losses are minimised.

Heating also gets the turmeric cooked and thus can be added directly to milk/water.

The two main ingredients of Golden paste are turmeric and black pepper. Pepper? Yes.

This is because turmeric contains a compound called curcumin, which does all the healing.It is this curcumin that gives turmeric not only the bright colour but also makes it a healthy spice. But curcumin is poorly absorbed in the body.

Piperine in black pepper increases the absorption of curcumin in the body. Piperine increases the bioavailability of curcumin up to 2000%. Thus black pepper act as a catalyst in the absorption of turmeric.

Similarly, since curcumin is fat soluble therefore fat is needed to increase the absorption of curcumin and hence we add some healthy oil, like coconut oil (or Almond oil or clarified butter), to this paste. Make sure that the coconut oil you add is edible as we get coconut oil suited for hair growth also.

Thus in simple terms, heat, black pepper and oil, all three aids in the absorption of turmeric in our body.

The Golden paste can be made from turmeric powder or from raw turmeric.

Raw turmeric, of course, is better as it is in its natural form.

The Golden paste can be stored in an airtight container in the refrigerator up to 15 days. Then use it either for making Golden Milk/Latte or Turmeric tea. Add natural sweetener like honey as per your taste.

While making the Golden paste, you need to be careful as it stains very easily. So, better to wear gloves while making it. To remove stains from the blender, apply a thick paste of baking soda and lemon/vinegar. Leave it for some time and then wash.

Golden Paste recipe goes as follows…


200 g Raw turmeric

1/4 Cup (100 ml) Water

1 tsp Black Pepper

3/4 Tsp Cinnamon Powder(Optional)

3/4 tsp Ginger Powder (Optional)

1 Tbsp Coconut Oil (or Almond Oil or Clarified Butter)


  1. Wash turmeric roots. Peel it. Chop roughly into small pieces.
  2. Put the chopped turmeric pieces along with water in the blender.
  3. Blend for 30 to 40 seconds till you get a fine paste.
  4. Cook this paste on low heat for 3 to 4 minutes.
  5. Switch off the gas stove.
  6. Add black pepper, cinnamon powder and coconut oil to it, mix nicely and then store in the refrigerator.
  7. Once you have the Golden paste ready, you can make Golden Milk/Latte or Turmeric Tea from it.


  1. In place of raw turmeric root, you can use turmeric powder. Make a paste by adding water to turmeric powder and proceed as above. Powder requires more water as compared to fresh turmeric.
  2. Use coconut oil that is edible as the oil is available for hair and skin also.
  3. Cinnamon and ginger powder are added to enhance the taste and also to incorporate their benefits, thus making it more healthy. If you don’t like these you may skip them.
  4. Adjust the quantity of spices as per your liking.
  5. After heating the paste, you can store it as it is, without adding spices and oil, in a glass container in the refrigerator.
  6. If stored without spices and oil, then you can use it in cooking lentils and veggies also. Use this in place of turmeric powder.
  7. If stored without spices and oil then add these at the time of making Golden milk/Tea/Latte.


Golden Milk recipe

1/2 tsp Golden paste

1 Cup (200 ml) Milk (Dairy or Coconut or Almond Or Soy)

1 tsp (or as per taste) Honey


  1. Heat milk. Add Golden paste and honey.
  2. Mix nicely, serve.

(I add golden paste not by quantity but by the looks. I add as much as to get bright golden coloured milk.)

Turmeric Tea Recipe

Same as Golden milk but use water in place of milk.

Turmeric Latte Recipe

Turmeric latte is a healthy caffeine free coffee.

Make Golden milk, run it into the blender for few seconds till frothy.

Sprinkle nutmeg/cinnamon/cardamom powder and serve.

Related Recipes Amla Beet Mouth freshener    Energy Bar

Black Chickpeas Soup

Healthy Salads

If you have liked this post or any of my other recipes then please leave a comment below. Your feedback fuels my enthusiasm to post more good content.Also, join me on my Facebook page for more interesting tips and facts.



No Responses

  1. Samira
  2. Anonymous
  3. Anonymous

Leave a Reply

Comodo SSL

Get more stuff like this
in your inbox

Subscribe to our mailing list and get interesting stuff and updates to your email inbox.

Thank you for subscribing.

Something went wrong.

%d bloggers like this: