Indian · drink

Golden Milk with Turmeric, Ginger and Cloves

Name: Golden Milk with Turmeric, Ginger and Cloves
Total time: 5 min
Cuisine: Indian
Ingredients: 2 cups almond milk; a few pieces of fresh turmeric root, cut up (optional); 1 level tbsp ground turmeric (1¼ tbsp without fresh root); 6 cloves, lightly crushed; ½ tsp ground cinnamon; 1 tsp shredded fresh ginger; 3 big pinches black pepper; ½ tsp honey per glass

Golden Milk with Turmeric, Ginger and Cloves — from AUMcuisine's cooking video

Watch how it’s made · 5:10

Video by AUMcuisine on YouTube · Open on YouTube

5 minServes 263 kcal a serve

Vegetarian
Gluten-free ingredients
Dairy-free

Contains: Tree nuts. Check labels on stock, sauces and spice mixes.

A warming, caffeine-free drink with barely any sugar (half a teaspoon of honey a glass). Fortified almond milk keeps it light, at about 60 kcal, while giving about a third of a day's calcium.

Printable PDFA4

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Ingredients 8

2 cups almond milk
a few pieces of fresh turmeric root, cut up (optional)
1 level tbsp ground turmeric (1¼ tbsp without fresh root)
6 cloves, lightly crushed
½ tsp ground cinnamon
1 tsp shredded fresh ginger
3 big pinches black pepper
½ tsp honey per glass

Method

Tap a time to watch that step in the video.

Pour the almond milk into a small saucepan over medium heat. Add a few cut pieces of fresh turmeric root, if you have it. 1:06
Crush the cloves lightly in a mortar and add them with the cinnamon, ginger, black pepper and turmeric. 1:36
Bring to a gentle simmer and let the spices infuse for 1½–2 minutes. 2:33
Take off the heat, strain through a fine sieve if you prefer it smooth, and pour into two cups. Stir ½ tsp honey into each. 3:28

Tip. Without fresh turmeric root, use an extra ¼ tbsp ground turmeric. Dairy or soy milk works too and adds protein. Add the honey after taking it off the heat.

The method is a summary in our words — the video shows every step.

One serve gives you 1 of 2

Energy63 kcal260 kJ

Protein1.9 g4% of a day

Fibre2.2 g8% of a day

Carbohydrate8 g5.8 g net · 3.1 g sugars3% of a day

Fat2.8 g0.1 g saturated4% of a day

Sodium170 mg8% of a day

Where the energy comes from one serve

Net carbs 41%
Protein 14%
Fat 45%

For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here

Vitamins & minerals % of a day, one serve · tap for more

Vitamin E High46%

6.9 mg a serve, mostly from almond milk (97%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Calcium High35%

456 mg a serve, mostly from almond milk (97%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Iron Source16%

2.8 mg a serve, mostly from ground turmeric (69%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Vitamin D Source12%

2.4 µg a serve, mostly from almond milk (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.

Show the other 11

Potassium6%

260 mg a serve, mostly from almond milk (62%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Magnesium6%

25 mg a serve, mostly from almond milk (59%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Zinc4%

0.4 mg a serve, mostly from almond milk (55%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Omega-34%

0.1 g a serve, mostly from almond milk (71%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.

Vitamin K1%

1.2 µg a serve, mostly from ground turmeric (39%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.

Folate1%

3.8 µg a serve, mostly from almond milk (64%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Vitamin B61%

0 mg a serve, mostly from fresh turmeric root (30%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Selenium1%

0.8 µg a serve, mostly from almond milk (60%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Vitamin A0%

0.9 µg a serve, mostly from cloves (84%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Vitamin C0%

0.2 mg a serve, mostly from fresh turmeric root (50%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Vitamin B120%

0 µg a serve. Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.

Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works

Recipe and video by AUMcuisine; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.