Haldi Milk (Golden Milk)
About
Haldi milk is a timeless Indian home remedy passed down through generations. From childhood scrapes to seasonal colds, this warm cup of comfort has always been a go-to in Indian households. Traditionally consumed at night, it is valued not just for healing but for its calming effect on the body. With modern science backing turmeric’s anti-inflammatory properties, this age-old drink continues to hold its place in today’s kitchens.
Health Benefits
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Boosts immunity
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Helps relieve cold, cough, and sore throat
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Reduces inflammation and body pain
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Supports digestion
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Promotes relaxation and better sleep
Prep Time : 2 minutes
Cooking Time : 5 minutes
Total Time : 7 minutes
Servings : 1 cup
Ingredients
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1 cup milk (dairy or plant-based)
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1 tsp turmeric powder (haldi) (you can also use fresh grated turmeric)
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1/4 Small cardamom powder
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1 tsp Sugar/ Honey
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Optional additions (use as needed):
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¼ tsp grated fresh ginger or dry ginger powder
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1 small piece of cinnamon or a pinch of cinnamon powder
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Honey or jaggery, to taste (add after heating)
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A pinch of black pepper
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Equipment
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Small saucepan
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Spoon
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Strainer (optional)
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Cup or mug
Instructions
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Pour milk into a saucepan and place it on low heat.
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Add turmeric powder and a pinch of small cardamom powder.
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Add black pepper powder, ginger or cinnamon (if using).
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Add sugar. (OR once slightly warm, add honey or jaggery and mix well)
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Let the milk simmer gently for 3–5 minutes. Avoid a rolling boil.
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Switch off the heat and strain if required.
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Serve warm.
Tips
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Add black pepper—it helps the body absorb turmeric better.
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Do not overboil the milk; gentle simmering preserves nutrients.
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For kids, reduce the turmeric quantity and skip strong spices.
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Best consumed fresh and warm.
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Avoid storing reheated haldi milk, as the taste and benefits reduce.
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Ideal time to drink: night, before bedtime.