If you haven’t tried a turmeric latte (also known as golden milk or turmeric tea), now is the perfect time to hop on board.
This is a great way to incorporate the many promising health benefits of turmeric. Golden milk (or turmeric latte) is a traditional Ayurvedic drink. It’s nourishing, smooth, and simple to make.
Note: Ayurvedic medicine is one of the world’s oldest holistic systems, developed over 3,000 years ago in India. Ayurveda focuses on the mind, body, and spirit. The main premise of Ayurveda is to promote good health.
THIS LATTE REQUIRES TWO MAIN INGREDIENTS: TURMERIC AND MILK.
This recipe incorporates other spices to up the flavor and antioxidants.
Many times golden milk is made with a type of fat either using whole milk, full-fat coconut milk, ghee (clarified butter), coconut oil, or almond oil. You can certainly add a little fat if you desire. However, if you intend to drink this every day, be aware of saturated fats especially found in coconut oil and ghee.
For this recipe, I’ve left this completely optional. Research has shown that fat does help your body absorb turmeric as it’s fat-soluble.
Another essential ingredient is black pepper. Some research shows that adding black pepper along with turmeric can also help with absorption. Black pepper has antioxidant properties of its own and only a little is needed in this latte.
BENEFITS OF A TURMERIC LATTE (A.K.A GOLDEN MILK)
Turmeric is a relative of ginger and the powerhouse ingredient in this warm drink. More specifically turmeric contains an antioxidant called curcumin. This active ingredient not only gives the latte its beautiful yellow hue but also provides potential health benefits.
According to scientific research turmeric may help the following health concerns (in conjunction with other treatments):
- ulcerative colitis
- heart disease
- high cholesterol
Generally speaking, turmeric has been shown to lessen inflammation in the body, lessen pain, improve mood, and much more. Although taking turmeric in supplement form is much more potent, using turmeric as a spice still has beneficial antioxidant properties.
Plus, the warmth of the milk along with the added benefits of turmeric can also help when you have a cold, a cough, or a sore throat. I enjoy drinking this latte at night.
MAIN INGREDIENTS FOR A TURMERIC LATTE (GOLDEN MILK)
A basic turmeric latte consists of milk and turmeric. For this recipe, other spices are added for more flavor and antioxidants.
- Ground Turmeric Powder: You’ll want to use turmeric powder instead of the root. The powder is more concentrated.
- If you’re feeling really ambitious you can make your own turmeric powder at home. Simply peel and evenly slice a piece of turmeric root. Place in a 200° oven for 2-3 hours until the slices easily snap in half. Then place in a grinder. Grind to a fine powder. And voila! You’ll have homemade turmeric powder.
- Milk: You can use unsweetened almond milk, full-fat coconut milk, or another plant-based milk.
- Black pepper: The piperine found in black pepper has been shown to help your body absorb the turmeric better. A pinch is all you need in this nourishing drink.
- Cinnamon: Another powerful antioxidant and adds a wonderful flavor.
- Ginger root powder: You’ll need 1/4 teaspoon.
- Chinese Five Spice or Cardamom: This turmeric latte recipe calls for Chinese Five Spice but you can substitute with cardamom or ground anise. All are entirely optional but do provide more depth of flavor and added antioxidants.
- Pure Vanilla Extract: Use real vanilla extract and not imitation.
- Maple Syrup or Honey: Add 1 teaspoon of real maple syrup or honey for added sweetness.
- Optional Ingredient-
- Fat: You can add ½ to 1 teaspoon of almond oil or coconut oil. If using full-fat coconut milk, skip the added fat. Fat has been shown to also help your body absorb turmeric.
HOW TO MAKE A HEALTHY TURMERIC LATTE (GOLDEN MILK)
You’ll be delightfully surprised by how easy this turmeric latte is to make. Three simple steps and you’ll have a warm, smooth, nourishing drink.
- Combine ingredients. Add all of the ingredients to a small saucepan. Stir with a whisk or fork.
- Place on the stove. Place the saucepan on the stove on medium heat.
- Heat until hot. Warm the latte until hot, about 10 minutes.
Pour into a cup and enjoy!
Want a frothy latte? For a more frothy latte, constantly whisk the ingredients while on the stove. You can also add the latte to a blender.
Be careful of the hot liquid and also note that turmeric is known to stain so be sure to wash your blender in warm water immediately after.
Want More Healthy Recipes?
Check out these other healthy, real-food recipes:
- How to Make A Flax Egg
- Pumpkin Cookie (Soft & Delicious)
- No Bake Recipe For Energy Balls (Oatmeal Chocolate Chip)
- White Chicken Chili Recipe (Healthy & Easy Dinner)
Anti-Inflammatory Turmeric Latte (A.K.A. Golden Milk)
- 2 cups unsweetened almond milk, full-fat coconut milk (from BPA free can) or other plant-based milk
- 1 teaspoon turmeric powder
- 1 teaspoon real maple syrup or honey (if you'd prefer no sugar you can omit this ingredient)
- 1 teaspoon real vanilla extract
- 1/2 teaspoon ground cinnamon
- 1/4 teaspoon Chinese Five Spice (can substitute with cardamom or ground anise)
- 1/4 teaspoon ground ginger
- 1/8 teaspoon black pepper
- 1 teaspoon almond oil or coconut oil (If using full-fat coconut milk skip the added fat)
- Combine all of the ingredients in a small saucepan using a whisk or fork.
- Place the saucepan on the stove on medium heat. Allow the milk to very gently simmer for about 10 minutes, but do not boil. Once hot, pour and enjoy.
- For a frothier latte, you can pour the warmed milk into a blender or use a whisk and constantly stir the milk while it's heating up. Be careful of the hot liquid and also note that turmeric stains very easily. You'll want to immediately wash your blender with warm water if using.