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 Both of these medicines have serious side effects and vioxx has been withdrawn by the FDA for safety reasons.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.
Hi arun,
I am a first timer here and simply enjoying my stay!
Haldi-doodh!! it is like home away from home. These days we crave for stuff we used to take for granted in India when we grew up. We realize the worth of daadi’s nuskiyan and mom’s advice/pampering only when you don’t get it ready-made.
Like your posts.
And hey, you reply to every single comment. How very nice of you and a very patient person!!
Off to browsing more of your posts.
- Ritika
Hi Ritika:
Thank you for visiting!
as your browse the five years worth of articles, please do share your thoughts. And btw, some posts could be tackled with the “Delete” key!
Distance certainly breeds love – and the further away we are from people or things, we miss them more. The challenge would be to find the balance and appreciate the things we have and at the same time add more richness to our lives.
and yes, I do read (carefully) every comment and am truly appreciative that complete strangers take the time to (1) read, and (2) put all the information down to actually share their thoughts! The least I can do is to acknowledge their generosity. And yours too.
Enjoy your stay!
Arun
I never thought of adding any of these ingredients to milk, but what a good idea. I always love a good home remedy and this one looks particularly useful (lots of colds around here!).
Absolutely give this a shot! … and it works!
as kids we obviously hated it – I think the trick is to add a bit more honey (or sugar or jaggery);
Hope you enjoy it!
Thanks
My husband placed an order for Turmeric for a Moroccan dish he was making. His order was at least 3 full cups. that’s enough turmeric for all of So. Cal for the next 30 years.
Ha hA! Yes, enough for a lifetime!
We bought a small 100 gms packet in the last century and its still going strong!
If you make fish, after the wash, we generally rub turmeric on the fish and let it sit for 15 minutes; then wash and marinade.
I guess you’ll need to come up with creative ways to use the turmeric.
Enjoy!
Totally unrelated, but I finally tried the flaxseed meal from TJ’s and you are right – chapathi with more nutrients! Thanks for the tip (took me mooooonths to execute, but I am finally there!)
Ha hA! Thanks for updating me.
Yes! good for you!
Better late than never!
Hope R&R are doing well!
Hi there Arun,
I came across your blog by accident,& very pleased that I did
I’ve known about the health properties of turmeric for ages,(but not about its wound healing properties, so thats another new thing I have learned!)
However,I used to have it in curries (which I can no longer eat,sadly) So,I’m really glad to find other ways to try it.
Thank you very much for your tips!
Best wishes,
Anita
Hi Anita:
Thank you for visiting and glad the blog could hold your attention.
Turmeric is truly a fascinating spice and scientists are learning new things about it. Sorry to hear you cannot partake of the curry; but the turmeric milk should get you where you are going.
BTW, if you are off curry for acidity, try Almond milk, which is linked in the post above.
Thank you for visiting
Arun
Wonderful discussion….Thanks to all
I use cold almond breeze milk-tastes wonderful!
I’ll try the ginger, cinnamon, & black pepper but not all
at once.
Thank you Nessa:
Almond milk breeze sounds delicious!
Its ginger, turmeric and black pepper – one at a time is smart!
Thanks for sharing your comment.
Arun
Stumbled this lovely and timely post. I’m trying this right now!
Have felt a cold or sinus-thing coming on all day.
Since I’m allergic to milk and have downed about all the ginger tea I can stand today, I simmered the turmeric and peppercorns in some clear homemade chicken broth I had on hand.
Tastes delicious! Thanks for the info.
Thank you for your comment and for trying out this concoction! And particularly with added peppercorns!
Its does feel ‘spicy hot’ but soothing for the throat.
Let me know how it turns out for you.
Best
Arun
Curcumin is a potent inhibitor of nuclear-factor kappaB (NF-kB), a transcription factor involved in activation of several hundred inflammatory genes (Bharat Aggarwal, UT MD Anderson Hospital). NF-kB was discovered in 1986 by Ranjan Sen in David Baltimore lab (published in journal Cell,1986).It is ironic that famous indian scientists in USA elucidated a major pathway involved in turmeric action that is used so commonly in India.
Thank you Ramana for the info:
The inhibition of NF-kappa B by curcumin is very interesting and well documented. Appears to be the primary driver of its anti-inflammatory, and perhaps its anti-cancer activity.
Thanks for the info on Rajan Sen, didn’t know that. Very appropraite, I’d say!
Thanks for your comment. Arun
ummm… doesn’t milk make the body produce phlegm?
hi Dillon:
A common notion, but incorrect;
When you have a cold, you already have phlegm or thick mucus at the back of your throat; drinking milk makes you more conscious of the phlegm.
But drinking milk itself, doe NOT produce phlegm.
I doubt your grandmother used a microwave, if you do a little research on microwaves you will realize that you are destroying any medicinal benefits by microwaving it. I am surprised that the milk does not cause more mucus formation. I like that you mentioned using water instead. Sorry to be nit picky, because in fact, I highly recommend tumeric, it is a spice/herb that everyone should use on an almost daily basis.
Thanks, Sean
Microwaves were not around for grandma; I’m just trying to make life easier for me. The whole thing happens in ONE mug and easier to clean-up. Yaay!
But I do agree, heating on the stove-top seems to make the turmeric and ginger steep into the milk more. When I want more than 1-mug full, or when I have company, I make this on the stove-top.
You may be right, the microwaves may dimerize some of the DNA and denature proteins (including the active ingredients); but the same can and does happen when heat is applied on a stove-top.
I’m a regular milk drinker (1% low fat), so have not noticed the mucus; perhaps its the low fat version that I consume. Also, medically it is well know that milk does NOT cause the phlegm, but may make you more aware of the phlegm or mucus at the back of the throat.
Thanks for the turmeric recommendation and for joining the discussion.
Hi, microwave transforms the molecular structure of any EVEN just heated food, so your body will not recognize it as food… and then you can imagine. I refused to have microwave at home, and i believe i live better without. When i see young parents heating baby food in microwave, i feel very ANGRY to be so stupid though i realise that not everyone could feel and understand things
Thank you for this. I never thought of using turmeric for a simple cold. I’m going to try the tumeric with black peppercorns. An active ingredient in black peppercorns, called piperine, boosts the effects of curcumin by like 2000%
I wouldn’t suggest cooking it in a microwave. A microwave rearranges the molecules and might destroy some of the nutrients. Boiling on a stovetop might do this as well. Maybe try cooking on a stovetop at a very low temperature. I’ll try cooking it a few different ways and see what works best.
Thank you for the recipe!
You are absolutely right Rebecca:
The piperine boosts the bio-availability of curcumin. It is in the articles I have attached, but did not mention it in the post itself.
And I partially agree with your thoughts on microwave rearranging molecules. The same can happen (but in a different way) when the concoction is heated on a stove-top. But your point is well taken!
Let me know how it works for you.
Best
Dear Arun,
Yes, if you can find a South Asian coffee maker in one of the Boston stores, I would love one! I shall reimburse you for the purchase price and shipping charges. I have searched our local stores and none of them carries very much cooking equipment. Also, I have had no luck in internet searches. I can purchase the South Indian coffee in two of our local restaurants, and it is as delicious as you described.
Warm regards,
Paula
Sure will look around here for the coffee maker; give me a couple of weeks. … and you got to try Kaapi in restaurants! Yaay!
Also, for making this on the stove-top:
use half cup water, 3/4 cup milk, add the turmeric and ginger and bring to a slow boil; stir ocassionally;
strain into a mug, add jaggery, or honey to taste and stir.
Will keep you updated.
Hey Arun, what a coincidence!!! These days, I am giving a warm Haldi-doodh to my hubby…poor hubby has been suffering with cough and cold. Since ages, the Haldi-doodh is best remedy for cough. Yes, yes…haldi is also excellent when you have got cut any part of ur body as it has healing power. Everything just comes frm mom, great grand maa. Aren’t they very thoughtful and ahead of time?
Btw, I never have had tried ginger in haldi-doodh. Let me try with hubby dear. hehe
Thanks for your beautiful info.
Hope you & ur family are doing well.
Sonu,
Hope your baby gets better soon with the haldi dudh. … and rest!
And most definitely try the ginger, I truly enjoy the taste.
M&M are doing well, but still in mumbai.
All else is well.
Arun
Thank you for this.I have once learned a bit of Ayurveda and have also been introduced to the wonders of Turmeric! I agree that many of our elders knew about natural healing properties through instincts and tradition,and are unfortunately not sufficely appreciated as our modern day scientists..I personally believe that all the answers to our ideal health lies within that knowledge,in the fruit of our earth and not in the artificial produce of laboratories..
Amen!
When in doubt, I fall back on the wisdom of the ages!
Don’t get me wrong, I am a scientist and faculty at a leading University here in the US, and from that vantage point I also see the shortcomings of our science.
Given all I know today, I’d gladly eat everything that my grandma would feed me; and feed meera the same!
The challenge I see is how to bring that knowledge forward to our current times and how to make it a part of our hectic schedules in a nuclear family.
You always pose thoughtful responses that get me thinking.
arun – this is brilliant. i think we’re all going to be warding off summer colds soon, it seems that june is a month for colds around here. i won’t say i can’t WAIT To try it, but i am grateful to have it in mind and we’ll for sure give it a try. thank you!
Thank you Jessie:
Nowadays, I don’t wait for the cold; whenever I am feeling very tired (and weak) I just make this. As you may have read in the discussion, making this on the stove-to is prolly better, but as a quick drink before going to bed, I prefer the microwave, and easier to clean-up.
Whenever you get a chance, or remember. let me know your thoughts.
Arun,
How does one prepare tumeric milk in the absence of a microwave? Also, can you suggest a mail order source to purchase the coffee maker pictured in the September 30, 2008 edition of “Kaapi: Way Coffee Should Be Enjoyed!” I cannot find a traditional South Indian coffee maker in our local Indian grocery stores.
Warm regards,
Paula
Hi Paula,
Thank you for your comment.
On a stove-top do exactly the same in a saucepan. Add a little more water to account for evaporation. And while you are at it, do two cups.
Actually stove-top method does a better job of getting the ‘essence’ from the turmeric and ginger. At home in Mumbai we do it on the stove-top too.
Kaapi-Maker – sorry you couldn’t find it in a store near you. I don’t know any mail-order places, but let me check our Indian grocery stores here. If I find one here, would you like me to buy one here and ship it to you?
Hi, please do not use Microwave at all, and especially trying to prepare such a marvelous remedy like Fresh turmeric / milk and honey. How to make it: grate the fresh turmeric (after removing sskin of course) in a small sauce pan, then add fresh milk, and bring to boil, but watch out, and then under cover let sims in very small fire under cover for approx. 5 min, swithc off, let temperature go down by half (10 mn to half an hour depending where you are), and then add honey (if you wish) or not before drinking. It works VERY WELL against flue.
Thank you for the tip! You can accuse me of laziness
We use the stove-top for most of our cooking.
Paula – brought back a south indian coffee maker for you. Please send me mail … with your mailing address.
Gone are the days when I used to make fun of turmeric milk when I was given a mug of it when I was suffering from sore throat and cold! Now, I make it myself and recommend to others too.
Life comes a full circle after all!
Ghirardelli mug with turmeric milk in it
Nope, we don’t miss a thing!
Exactly Anu!
I used to dread haldi dudh, now look!
Well said! Life does come full circle!
Hey! you know Ghiradelli!
A memento of so many fabulous visits to the beautiful city! Nice mug, no?
… it was not there by accident! and nice of you to notice it.
Nice one with pictures. I optionally add black pepper with the turmeric and usually slow boil over the stove to let the turmeric and pepper seep into the milk. Like you say nothing like our good home remedies.
Thank you Lakshmi for sharing your suggestion. I have tried that once with Black pepper, but without the milk. Will try it this evening! Thank you again!
Arun
Recently they discovered that Curcumin also prevents Alzheimer’s also!
So I have doubled the quantity of turmeric I use to cook dals and else where
You are absolutely right!
I had read it, but was so excited with the anti-cancer stuff, just overlooked it. Thanks for pointing it out!
Amazing Turmeric!
Just gave my hubby this drink with ginger, will update twm!
That was very fast!
Update please!
Nice one Arun…we normally add turmeric with milk..never tried with ginger..will try this right away…
Srivalli:
Ginger suppresses coughs and goes well with the turmeric.
Let me know how it works out!
Love Turmeric…but…I mixed it with some French Vanilla creamer & whipped cream…it was very nice
& looked great
Interesting way to mix it and make it taste better!
Awesome and thanks for sharing
Arun
Thanks for the great recipe Arun! It soothed my cough and sore throat almost right away!
Heh Aimee: Glad this is working out for you. Keep at it for a few more days, and rest too. Arun
Adding ginger to turmeric is a great twist on the traditional use of turmeric in India! There is a good basis for adding it to milk because curcumin dissolves in the fat droplets in milk.
Thank you for that update.