Golden Turmeric Milk
Golden milk comes from Ayurveda, and it has one detail people skip: black pepper. Curcumin on its own is poorly absorbed, while the piperine in pepper raises that absorption many times over — so the pinch is part of the recipe rather than a seasoning. You can barely taste it.
- Prep
- 5 min
- Cook
- 10 min
- Total
- 15 min
- Servings
- 2
- Level
- Easy
- Per serving
- 150 kcal
Ingredients
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What to use instead
Fresh turmeric root (2 cm, grated) gives brighter flavour and colour; use it in place of the teaspoon of ground.
Makes: 2 mugs of 250 ml
Shopping list
The ingredients for the servings you chose — copy them or send them to a messenger. Tick what you already have at home: only the rest goes on the list.
Method
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Step 1: Make a paste
Rub the turmeric, pepper and cinnamon into a spoonful of the milk until smooth. Dry turmeric dropped into hot milk clumps, and those clumps never break up.
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Step 2: Warm with ginger
Add the rest of the milk with the grated ginger and the paste and heat gently for 7–8 minutes without boiling. Turmeric opens up in warm fat.
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Step 3: Strain
Pass the drink through a fine sieve to catch the ginger fibres — without this the last mouthfuls are unpleasantly stringy.
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Step 4: Sweeten
Let it cool a little and stir in the honey. Whisk it if you like: it comes out lighter, with a little foam.
Tips & variations
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Tip
Turmeric stains everything: boards, silicone spatulas, pale clothes and fingers. Wash up immediately rather than later.
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Tip
The spoon of coconut oil is not about calories: curcumin is fat-soluble and works better in milk with fat in it than in skimmed.
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Swap
Fresh turmeric root (2 cm, grated) gives brighter flavour and colour; use it in place of the teaspoon of ground.
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Storage
The turmeric, pepper and cinnamon paste can be made a week ahead and kept in the fridge — a teaspoon per mug of milk.
Nutrition
| 1 serving | Whole dish 2 servings | |
|---|---|---|
| Energy | 150 kcal | 300 kcal |
| Protein | 7 g | 14 g |
| Fat | 7 g | 14 g |
| Carbohydrates | 15 g | 30 g |
Approximate values calculated from standard ingredient data.
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