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Turmeric Milk aka Golden Milk

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Looking for a home remedy for cough and colds? Read on for my favorite remedy as a Pediatrician mom

Who loves turmeric milk?!

Home remedies are largely rooted in tradition or culture. I think home remedies should have a place in modern medicine. Golden milk (Haldi Doodh or turmeric milk) is a popular remedy in Indian culture and Ayurvedic medicine.

With any home remedy, I want to make sure nothing about the remedy seems risky based on the components or method of administration. One of my absolute favorite remedies is golden milk.

Turmeric is a source of curcumin, a compound that is thought to reduce inflammation. Golden milk and curcumin have antibacterial, antiviral, and antifungal properties. It is often used as a remedy against colds and to battle the inflammation created by these viruses.

This recipe is my go-to the moment I am feeling under the weather or if I’m fighting a cold. It is also something we give to Ryaan when he is sick. We don’t use any cough syrups: it’s all golden milk! The ingredients and their synergistic properties can really help the inflammation and mucous upper respiratory infections can bring. Because this has honey, do reserve it for children over one.

Here’s the recipe:

All the components individually are spices and herbs that help with inflammation. When you put these in a fatty substance like milk, it brings out the properties of the spices (and each spice also help bring out the properties of the other spices). The most optimal way would be to simmer the milk on the stove and add the ingredients, however using a microwave is a quick alternative we have used.

1️⃣ Bring one cup of 2% or whole cow’s milk to a simmer on medium to high heat (plant-based alternatives with similar fat content preferred).

2️⃣ Once simmering, bring to low heat.

3️⃣ Add the following and stir into the milk on low heat (I make everything to taste, but measurements below if you need it):

  • 1/4 teaspoon of ground turmeric (can also use fresh grated turmeric)
  • 1/8 teaspoon of black pepper (Or two-three grinds with pepper grinder)
  • 1/4 teaspoon of ground cinnamon
  • 1/8 teaspoon of cayenne pepper (if desired)
  • Shredded ginger to preference (if desired)

4️⃣ Remove from heat and add in 1/2-1 teaspoon of honey for anybody over one (no honey under one!)

5️⃣ Pour into a mug and enjoy. For kids, you can pour into a cup with a straw. Remember, drink will be hot so let cool for your kids.

Safety precautions:

❤️ Use in moderation. We usually drink it twice a day when sick. There are some concerns of contaminated turmeric sources that contain lead. Some turmeric manufacturers internationally add lead to change the color and weight of turmeric (not okay!). Turmeric is a staple to Indian diet and we use it without reservation. We get ours from a local Indian store we trust. My advice: get ground turmeric from trusted grocery stores and/or trusted brands or use fresh turmeric root you ground yourself. Also, make sure your diet does not ONLY contain turmeric and don’t neglect other basic nutrients in your child’s diet. For more on the CDC lead risk regarding ground turmeric, read here.

❤️ I do not support turmeric pill supplements for children, unless directed by a licensed medical professional.

❤️ Turmeric milk and other home remedies should NEVER take place of receiving medical attention for a sick child. If your child is unwell with an upper respiratory infection, they need to see a clinician.

❤️ If pregnant or breastfeeding, you can drink turmeric milk. If you are on any medications or have underlying medical conditions, you can always confirm drinking turmeric milk with your clinician.

Watch me make it on IG reels!


Dr. Mona Admin

Hi there!

I’m a Board Certified Pediatrician, IBCLC, and a mom of two.

I know the ups and downs of becoming a mom and raising kids.

I help moms ditch the worry and second-guessing so you can find more joy in motherhood.


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All information presented on this blog, my Instagram, and my podcast is for educational purposes and should not be taken as personal medical advice. These platforms are to educate and should not replace the medical judgment of a licensed healthcare provider who is evaluating a patient.

It is the responsibility of the guardian to seek appropriate medical attention when they are concerned about their child.

All opinions are my own and do not reflect the opinions of my employer or hospitals I may be affiliated with.