Turmeric Tea and Turmeric Milk

Turmeric is a yellow spice that’s often found in Indian food and gives American mustard its vibrant color. You probably know that already.

You probably also know that, like other spices, turmeric is a great source of antioxidants. It has long been used in Chinese medicine for its anti-inflammatory properties.

What you may not know is that, while turmeric is delicious in curries, its peppery, warm flavor also pairs fantastically well in chai and tea.

Turmeric Tea

Recipe developed by Alex Caspero, MA, RD

Turmeric Tea is a simple paste of fresh grated turmeric root and honey, steeped in hot water. Keep any extra paste in the fridge to enjoy within a few days. If you can find fresh turmeric root in the produce section your grocery stores, use it. If you can’t find the fresh root, you can substitute with ground — though it really is worth seeking out the fresh root.

2 tablespoons raw honey
½-inch grated fresh turmeric root
2 cups hot water


  1. Place raw honey and turmeric root into the bottom of a mortar and pestle. Gently crush the fresh turmeric root into the honey until a thick paste forms. This might take 2 to 3 minutes to create a smooth, honey-like texture.
  2. Place honey-turmeric mixture in the bottom of a mug and cover with warm water. Whisk to blend together and enjoy.

Turmeric Milk

Recipe developed by Alex Caspero, MS, RD
Turmeric Milk is a creamy, chai-like beverage that’s a nice balance between sweet and spicy. I love this one as dessert!

Turmeric Tea and Turmeric Milk

1 cup milk (can use dairy-free milk if preferred)
2 cracked cardamom pods
¼ inch fresh ginger root (or ¼ tsp. ground)
1 piece cinnamon stick or ¼ tsp. ground
¼ inch fresh turmeric root (or ½ tsp. ground)
3 whole black peppercorns
1 tablespoon honey


  1. Simmer all ingredients in a medium saucepan for 5-7 minutes until frothy and warm.
  2. If using ground ingredients, strain well through cheesecloth-lined sieve or fine mesh strainer. If using whole ingredients, strain through a fine mesh strainer.
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Alexandra Caspero
Alexandra Caspero, MA, RD, CLT, is a registered dietitian and nutrition expert with a passion for health and wellness. Alex is a nationally recognized nutritionist and appears regularly on TV, print and social media. She was most recently featured in Runner's World, Men's Health, Fitness, Shape Magazine & Vogue. As the campus dietitian, director of wellness and adjunct instructor at University of the Pacific, Alex teaches what she preaches. Through innovative programs and services, Alex inspires students to become their healthiest selves. Her blog, DelishKnowledge, focuses on making whole-food eating deliciously simple. Alex also dishes out delicious tips to her thousands of social media followers.

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