Turmeric is an ubiquitous indian spice and a common ingredient of pre-mixed curry or masala powders. Turmeric (haldi, Konkani; haridra, Sanskrit) is also an essential component of fish marinade.
While I take for granted the turmeric used in cooking, I distinctly remember my grandma preparing scalding hot, turmeric milk whenever we had a sore throat or cold. And grandma admonished us to sip it hot, letting it course its way down the back of our throats. Haaiiii! She had alchemized this common root, to a piping hot, golden elixir, which not only got us back to school the next day (unfortunately), but also back on the playground (v good). Something magical about that turmeric milk! If she only knew!
A few months ago when experimenting in the kitchen I had cut my palm. Having seen my aunts and mother for ages in the kitchen, I instinctively reached for the turmeric powder and dabbed it in the cut stanching the blood and forming a clot. Now scientists tell us that turmeric is anti-bacterial – preventing infection and also helping heal the wound! Curcumin, the active ingredient in turmeric is responsible for its medicinal activity and pigmentation.
Ensconced in multimillion dollar laboratories, western scientists are slowly catching up to what our grandmothers, armed with stone mortar and pestles have known for millennia. Something magical about that turmeric!
Scientists now tell us that curcumin is anti-inflammatory, in that it can reduce soreness and fever, much like tylenol or paracetamol. And it acts like those latest anti-inflammatory drugs called cox-2 inhibitors: Celecoxib and Vioxx. Both of these medicines have serious side effects and vioxx has been withdrawn by the FDA for safety reasons. On the other hand, turmeric as a dietary constituent is safe and well tolerated!
A host of scientific investigations have also looked at the ability of curcumin to fight cancer. Curcumin kills several types of cancer cells in the laboratory. In animals, curcumin prevents or slows cancer in the skin, breast, liver, fore-stomach, duodenum and colon. Curcumin also has anti-angiogenic properties; translation: curcumin seriously slows new blood vessel formation in tumors, causes asphyxiation of tumors and thus preventing their growth and metastases.
Without turning this into a scientific review paper, I hope you are convinced that turmeric is really good for you. Daily consumption of dietary turmeric in the form of added spices, or this turmeric milk can have near magical properties.
No wonder that in Hindu pujas, devas (Gods as crude approximation) and young brides are doused in turmeric powder!
Here is a really simple recipe for the magical turmeric milk (haldi dudh, in konkani). At the first signs of a sore throat, or feverishness, sip this hot milk drink and call it a night! Wake up fresh and ready to take on the world!
When you do try this recipe, I’d love to hear your experience.
Note: Ginger (adrak, Sanskrit) used in this recipe is well recognized in Ayurvedic and western medicine as having anti-inflammatory and anti-cancer properties. It is widely used to prevent motion sickness, to prevent nausea and most importantly suppresses cough. More on that in another recipe.
Recipe:
- In a mug, place 1/2 tsp turmeric powder
- 1 tsp minced ginger
- Add a quarter cup water and twirl to mix in turmeric
- Top off with milk. You can also skip the milk and do this in water!
- Microwave ~ 2 min (depends on power rating of your microwave) bringing milk nearly to a boil)
- Leave milk in the microwave for ~ 5 min, allowing the active ingredients of ginger and turmeric to seep into the milk
- Add a teaspoon of jaggery. Alternately use honey, cane or regular sugar to taste. Mix well and reheat milk
- Spoon out and discard ginger bits; turmeric settles to the bottom. If it bothers you, you can strain
- Sip this very hot and feel the heat course over your gullet
- Off to bed! Awake refreshed and energized!
Update: Scientists have demonstrated that when curcumin is ingested along with a peppercorn extract, the ability of our body to absorb and utilize curcumin increases dramatically, upto 2000%. Thus the indian tradition of including peppercorn in this home remedy (as commented by readers) has a basis in science as well.
See related drinks:
Selected science articles for further enlightenment (or treat insomnia):
- Sharma and others, Curcumin: The story so far, European Journal of Cancer (2005) (PDF).
- Villengas and others, New mechanisms and therapeutic potential of curcumin for colorectal cancer, Molecular Nutrition & Food Research (2008) (PDF).
- Goel and others, Specific inhibition of cyclooxygenase-2 (Cox-2) expression by dietary curcumiin in HT-29 human colon cancer cells, Cancer Letters (2001) (PDF).
- Tiwari, Ayurveda: Secrets of Healing, Motilal Banarsidass, Delhi, India (1995)
Marathoner, Professor, Author, Citizen Journalist, Fitness Nut, Foodie, Meera's father, Hindu, Scientist, Photographer.
verygood information.
Thx
have anyone tried with raw milk, raw milk is said to be much better for health than boiled milk.
In India this is prepared with raw milk; and will certainly work well. Make sure to boil the milk well.
To your health,
Arun
I’ve just been diagnosed with Bronchitis and have had 3 weeks of hell… I’m going to try this remedy when I get back from collecting my daughter from school… Will let you know how it goes.
Gosh, sorry to hear about the bronchitis.
Give this a try; sip it hot and let it work.
Yes, please let me know.
Best Wishes,
Arun
It’s 4pm here at the moment and just had my first try of your Grandmothers wonder drink… Thank you for your blog it’s much appreciated. I am feeling a little better already (apart from the blocked ears bit of illness)
One question… Would it be safe to have another one just before bed in around 5-6 hours?
Tracey x
Hi Tracey, Sorry for the delay in replying to your message.
Yes, absolutely fine to have about 2-3 cups in a day. And if you cannot tolerate the milk, you can simply do this in water. Turmeric is such an amazing spice.
Hope you feel better.
Best Wishes
Arun
ah yesterday wen i made it .. after adding the jaggery wen i reheated the milk it curdled???
wonder wat went wrong????
Hmmm! This happened to be once when I used milk which was very near the expiration date. Try to use fresh milk, and make sure you have good ginger.
Let me know if this happens again.
Best
Arun
wonder if its ok to use almond milk..i will try it and see xxx
Jane, Absolutely, go for it.
Several have commented here that is exactly what they have done.
Or try it in water – which is what I do at work nearly everyday (slightly altered recipe though).
Best
Arun
ur recipe was just too awesome!!! loved it to the core!! twas so yummy! n thats a bonus!! i was looking for haldi doodh recipe n found this page.. tried it n had it just now!! i muct say it was yummy loaded with all the added goodness,.. otherwise i wud make it by adding haldi to the warm milk.. but i kinda din like the taste of it….adding jaggery n ginger is such a relief n it gives an amazing flavor to it!! i plan to make it daily from now on!! i generally get effected by the changing temperature here in kuwait, n often get colds….i hope consuming this potion daily wud have its effect in the best possible way!!
me n ma hubby loved this recipe.. thanx a buch to u n ur Grandma!! Thank you so much….thanks for educating us on this! 
Simmi
Thank you for your enthusiastic comment.
I drink this nearly every day.
Enjoy the turmeric and live long!
Best Wishes,
Heard that turmeric with milk cleanses your blood…
Thank you for this! I have tried antibiotics and salt walter gargle, etc. but nothing worked to rid me of a sore, swollen throat and high fever until I tried this! I had remembered hearing something about tumeric once, and googled it, and was brought to your blogsite. This was a real gift! In one day I am feeling enormously improved after a week of illness. Thank you. Please keep sharing your grandmother’s wisdom! Much appreciated & best wishes to you.
Thank you and glad this worked well for you. Keep at it.
Arun
Intrigued by hearing about milk and turmeric on NPR this morning, I googled and found this recipe–one sip, and I’m hooked forever! Delicious! What a bonus that it’s good for you!
Jeez! I missed it on NPR.
Glad you are enjoying this.
Thanks
Arun
http://m.npr.org/news/Health/148304942
Here is the NPR transcript.
WoW! Thank you for sharing this.
This is amazing. I need to follow up on that research and look-up the original papers and add to this compilation.
Many Thanks for sharing this here.
Arun
I never really comment on things online but after making this Haldi Dudh recipe I just HAD to. WOW, I had a really bad throat infection, sore throat, cold symptoms including fever, my Mum and Dad made this delicious golden milk and I found INSTANT relief as if nothing was wrong with me!! MIRACLE!! We used:
AHHH RELIEF at last, welcome to a cost nights sleep xx
1/2 teaspoon haldi (turmeric)
1 teaspoon ginger powder
1/4 mug of water
3/4 mug of whole milk
Sugar to taste
Heated it in a small saucepan until boiling, let it cool for 5mins and Haldi Dudh is ready
The miracle works! Thanks for sharing that.
Arun
Hello,
I love your site!! I frequently use tumeric in just about everything because my father has pancreatic cancer and being his daughter i am at a high risk. After only 6 months of chemo/ radiation And tumeric everyday he is one of the lucky 6% in remmission!!! Just made tumeric milk for husband he has a tooth abcess, well this wonderful spice worked its magic again and he said the swelling is subsiding!!!! I will keep using your ideas!!
WoW! Thank you for sharing that amazing response of your father. OK, I have let it slide for a few months and will bet back to Haldi Milk.
Best
Arun
you can also add few cardamons, this takes away the peculiar taste and odour of turmeric turning it into an instant flavourful glass of yellow milk.
Absolutely agree, great idea; I do that regularly and enjoy haldi doodh.
Thank you for sharing that,
Arun
Hey, I have been sick with a cough that started with a flu, then turned into a chest congestion going on two weeks, mainly caused by allergic reactions from the whole thing; since I love ginger and cardamom an also use turmeric in some of my Indian dishes that I cook from time to time, I saw no hesitation in trying this remedy. Let me tell you, it turned into a delicious hot drink and I was able to feel the effects on my throat and chest right away. Kudos Arun for this remedy; Tanmay, the cardamoms sure gave this delicious drink a special touch. Thank you guys, this will be a daily drink from now on.
Richard Henry
Hackensack, NJ
I teach ESL in a college of higher ed in the UK and went in last week with a horrible cold – several of my students (mainly from Pakistan and India) recommended what seems to be exactly your grandmother’s recipe – and with some trepidation I made it. I can confirm that though the taste took a little getting used to (though not unpleasant) it really works, and felt so much better than reaching for the medicine cupboard for some articfiically sweetened medication!
Claire, Thank you for sharing your experience.
Yes, such recipes have been part of our family/cultural medicine cabinet for millennia ~ and its all natural, without MNCs trying to “add value”.
Best Wishes for the holidays
Arun
PS: I am going to share this via Twitter and through my Good Food 4 All newsletter.
Thank you, Awesome! My twitter username is: @ArunShanbhag
Wonderful, Arun! Now I have to get some raw milk to try this in!
We Americans need to try more of the ancient Eastern healing remedies. Too often people reach for the drugs instead of the herbs. I don’t have a ‘medicine cabinet’ – I have herbs and teas.
Wanted to share with you one of MY absolutely fantastic healing discoveries: black cherries. I now drink the juice e-v-e-r-y day and the reduction in pain is totally amazing.
Keep up the good work! I’ll be following!
Bev
Thank you Bev for your enthusiasm.
I just learned that we can get Raw milk from certified places in MA! Yaay! but can get it just about anywhere in NH. So will be making some trips there.
And don’t forget the fresh turmeric that I have been seeing in our grocery stores in the Boston area.
Arun
I have an awful dry cough for over 3 days. Last night I mixed honey in hot water with turmeric. First night I slept through the night. My cough started again this afternoon, so I just heated up a little honey and mixed in turmeric powder. Wow! It is truly amazing. I’m going to keep your milk recipe on hand. By the way, I always keep ginger root on hand anyhow (my husband is Chinese). It stores very nicely in freezer (I usually grate into whatever I need, but I can also slice and use it.
Peggy,
Thank you for sharing that. Great results. I mince ginger into tiny bits and store in a container in the freezer. Every morning for my Chai, I just spoon out a bit and toss it in the boiling water. Awesome, no?
Wishing you the best for the holidays,
Arun
PS, I recently found fresh turmeric in an Indian grocery store. Yaay!
Peggy.
Please do not directly heat honey.If it is frozen (which is characteristic of pure honey) instead place the bottle of honey in warm water to melt it. With direct heat or cooking. honey loses its medicinal properties and can become toxic
Also do not mix honey and purified butter in equal amounts. Thanks.
I don’t have access to pure frozen honey. I usually heat honey for no more than 5 seconds on 50% heat in the microwave and had no issues with it. If I have time I do the water bath method. Since I live in a very dry environment, honey hardens up quickly and I often need to warm it up.I use honey more for its soothing purposes than medicinal purposes.
I just got another cold/cough and I’ve started using vanilla almond milk. Even better!
Yes, honey hardens quickly here as well. I just place it on the side of the stove and usually spoon out whatever I need and add to the hot milk.
Vanilla almond milk is yum!
Best
Arun
I just recently had a pilonidal cyst infection which had to be removed through a minor surgery. The whole process was painful- before and after the surgery. It was hard to walk, sit or lie down. I actually havent sat down in the past 9 days.
From all the research I had done about the cyst and it’s treatment online I learnt that the recovery takes about 3 weeks after the surgery. I got my surgery on Wednesday night and my mom suggested I drink milk and turmeric. I took it twice or thrice a day and about 80% of my pain had vanished. Today is Sunday- day 4 after my surgery and I feel perfectly fine as if I never had a problem. I even sat down today for a while and could lie down on my back without discomfort or pain.
I completely give this to the turmeric since my doctor was suprised when i told him i dont feel the need to take painkillers.
I have told my friends n my family about my speedy recovery and they’ve been a little surprised at the speed too. I have never tried turmeric for sore throat- but I definitely will next time- now that I have experienced its healing properties first hand.
I just want to ask you what the maximum amount of daily turmeric intake should be. This is my only concern as I don’t want to overdo it and stay in moderation.
Thank you.
I must say that you have a great blog here . BTW, I am from Uttara Kannada too and I have always used turmeric milk but never considered adding ginger to it. Will surely try it next time around. But I was just wondering if this milk safe for pregnant women? I mean does it induce abortion – particularly because this combination of ginger, turmeric and pepper is supposed to be heat-producing. Also can you please mention how much pepper should be added to this milk.
Hi Aparna,
Thank you for reading and your kind words. Yeah, ginger is a great addition and I add it routinely to my morning chai.
I am not sure how it impacts during pregnancy, but my guess is if in moderation it should be fine. But take care and
Congratulations,
Arun
PS, where in Uttara Kannada are you from.
i have been drinking milk boiled with tsp of turmeric every morning, unless, i am travelling, for about a year now after reading it in internet, i took up this, because it is so simple to prepare and follow it.
i am feeling the good effect on my health. i can remember better than most of my peers, i am in forties, i have been free of sore throats, cold and feel energetic in my day to day activities. i can attribute to it, as i feel much better than before i started it.
Dipak,
Awesome! And a great testimonial to the wisdom of the ages.
Are there any long term benefits to drink 6 oz of warm milk (2%) with one tea spoon of turmeric (no sweeteners added) every morning on empty stomach?
Hi Charlie.
A cup of warm milk every morning seems wonderful. On the turmeric, I would urge moderation. We only had it when we had a sore throat or cough, but in a traditional indian diet there is turmeric as a spice in all our dishes. I don’t think that amounts to 1 tsp per person per day.
How about a couple times a week. Also, I think you can make do with half a tsp of turmeric, before it gets bitter.
Live long and healthy,
Arun