Want to Try Golden Milk? Here’s Our Best Turmeric Tea Recipe

Lately, turmeric is the health food everyone's talking about. Reap the benefits yourself by brewing a cup of "golden milk," a turmeric tea recipe with milk and spices.

Beautiful golden turmeric is a key ingredient in curry, paella and other delicious dishes. Did you know that turmeric is also a super healthy ingredient in its own right?

One of the most delicious ways to enjoy the health benefits of turmeric is in turmeric tea or “golden milk,” a brew of turmeric, milk and spices. We’ll answer some FAQs and share a delicious turmeric tea recipe belwo.

Is Drinking Turmeric Tea Good for You?

While scientists are still studying the health benefits of turmeric, what’s clear is that the spice contains curcumin, a powerful antioxidant and anti-inflammatory compound. Inflammation can cause a slew of health problems, so turmeric may offer several potential benefits.

Potential Turmeric Tea Benefits

  • It has antibacterial and antiviral properties, which may ward off colds and flu
  • May reduce swelling or stiffening in joints and muscles
  • Cinnamon and ginger, usually added to turmeric tea, also have anti-inflammatory benefits
  • May boost brain health and memory
  • May ease digestive upset or symptoms of chronic digestive disorders
  • Can ease menstrual cramps

How to Make Turmeric Tea


  • 1/2 cup milk (dairy or plant-based milk of your choice, unsweetened)
  • 1 teaspoon turmeric
  • 1/2 teaspoon ginger (ground spice or grated fresh ginger root)
  • 1/2 teaspoon ground cinnamon
  • Dash of ground black pepper (helps your body to absorb the beneficial curcumins in turmeric)
  • 1 teaspoon honey or maple syrup, optional


Combine all the ingredients in a small saucepan. Bring to a boil and then immediately lower the heat to a simmer. Cook for about 10 minutes, or until the entire pot smells deliciously spicy and the milk is a uniform golden color. Strain the milk into a mug. You can enjoy immediately, or keep pre-made turmeric tea in the refrigerator for a few days.

How Often Should I Drink Turmeric Tea?

The key ingredient in turmeric is curcumin, and Well and Good experts recommend 500 to 1,000 milligrams of curcumins daily to get the benefits of their anti-inflammatory properties. A typical teaspoon of ground turmeric contains 200 milligrams of curcumins. Try drinking two cups of turmeric tea a day, or a combination of tea, foods cooked with turmeric and/or turmeric supplements.

Intrigued? Find more unexpected ways to use turmeric.

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Kelsey Rae Dimberg
A former in-house editor at Taste of Home, Kelsey now writes articles and novels from her home in Milwaukee. She's an avid cook, reader, flâneur, and noir fanatic. Her debut novel, Girl in the Rearview Mirror, will be published in June 2019 by William Morrow.