Golden Turmeric Milk
Beautifully creamy and soothing, this golden warm beverage is delicious and contains anti inflammatory health benefits. If you are experiencing joint pain or inflammation, use this recipe to get some fresh turmeric into your diet. Try it instead of your daily coffee or tea today!
There are two versions of this below, one with powdered spices, and even better, one with whole spices and fresh turmeric root.
Why I Love This Golden Milk Recipe
I did a demonstration of this recipe during a class I taught on “lowering pain and inflammation through food”. Turmeric is naturally an anti inflammatory food making this beautiful warm drink one way to add something calming and healing into your diet. Most of us experience some amount of acute pain or inflammation whether its from an injury or a vigorous hike or work out. That’s a temporary inflammation and will go away with time.
We can also experience low-level, chronic discomfort that builds up over time. This can be for any number of reasons, including the food we eat. Pay attention to pain or inflammation that seems to creep up on you or not be related to an injury or physical stressor.
Inflammation doesn't always show up as a dramatic reaction after eating one food. Many people live with low-level, chronic discomfort — achy joints, stiffness, headaches, skin issues, bloating, or fatigue, and don’t realize it might be coming from their diet.
For me personally, inflammation has shown up as ankle stiffness, joint aches, and skin breakouts. When I cleaned up my diet and reduced inflammatory foods, I noticed a significant difference in how my body felt.
What Is Golden Turmeric Milk?
Golden Milk is a traditional hot Indian drink made with turmeric and milk. You might find it labelled as a "turmeric latte" or "turmeric milk". Turmeric has been used in traditional Ayurvedic medicine for thousands of years to treat a wide range of conditions, and modern research suggests that it may help reduce inflammation, boost the immune system, and treat digestive problems.
To be better absorbed in our bodies, turmeric needs to be consumed with a bit of fat and piperine, which is why it’s often combined with coconut milk and black pepper.
The most common ingredients in a turmeric lattee is turmeric powder, ginger, cinnamon, and black pepper, This beverage is full of antioxidants and nutrients to support wellness from the inside out.
Turmeric - curcumin supports inflammation balance
Black Pepper - enhances curcumin absorption
Ginger - soothing and also anti inflammatory properties, plus it tastes good in this combination
Cinnamon - warming, provides flavor
Coconut Milk - healthy fats and creaminess
Coconut Oil - healthy fats and also helps with curcumin absorption
What Does Golden Milk Taste Like?
Golden Milk tastes like mildly sweetened coconut milk infused with earthy, spicy, and slightly bitter flavors. Turmeric tastes somewhat "earthy" or bitter alone, which is why this recipe calls for a little honey. You can make this recipe with a lower amount of turmeric if it is not a flavor you are used to. And then slowly bump up the amount each time you make it to find the right balance for you.
Why Fresh Turmeric Matters
Cooking with turmeric brings a vibrant golden color, an earthy flavor, and powerful anti-inflammatory benefits to dishes. The key to unlocking its best taste and health benefits is pairing it with healthy fats (like oil or coconut milk) and black pepper, which significantly increases the absorption of its active compound, curcumin.
Dried turmeric is available as a powder at most stores. And this is a convenient way to have it readily available. My preference will always be that you try out the fresh version if you can find it. Here is why:
Fresh spices are a whole food and still contains all the oils, moisture and fiber
The flavor will always be better with fresh
You know how old it is, a dried spice in a jar is unknown as to when it was made
The turmeric root looks just like ginger and is usually found right next to ginger in the produce section. You can buy a couple pieces of it and keep it in a bowl on the kitchen counter or put it into the freezer like my Mom used to do with ginger. Then you have it whenever you want to grate a little bit into a recipe
Ingredients in Golden Milk
1 cup almond milk (or milk of choice)
1 cup full-fat coconut milk (from the can)
1 dried cinnamon stick
1 inch piece fresh turmeric root, thinly sliced
½-inch piece fresh ginger, thinly sliced
2 teaspoons virgin coconut oil
2 turns freshly ground black pepper, about ¼ teaspoon
1 tablespoon honey
Place all of the ingredients except honey in a small pot and warm over medium heat until almost boiling. Then turn off the heat.
Let steep for 15 minutes (or overnight!). Remove the spices and discard Add the honey and blend with an immersion blender to dissolve the honey and froth the milk
Taste and adjust the sweetness if needed, and pour into your favorite mug.
Make It Your Own With These Additions
Add more ginger if you love a stronger kick
Add nutmeg or vanilla
Increase cinnamon for a warmer flavor
Adjust sweetness to taste
Add a little black tea or coffee for a tea-latte version
Use the same ingredients in a golden milk smoothie and enjoy it cold during warmer months
**This may stain blenders and countertops. The color will eventually fade, but making a thick paste of baking soda and water and scrubbing the stain can help.
This recipe makes 4 cups, so depending on your love of Golden Milk, that can mean 4 servings or 2 large ones. If you have leftover Golden Milk, you can keep it in the fridge in a sealed container for up to four days. Warm up the milk in a saucepan, stirring well, until simmering. whisk to mix it well before serving.
Printer-Friendly Recipe
Golden Turmeric Latte (Golden Milk)
“Golden milk” is a great way to get the health benefits of turmeric in an enjoyable warm mug of slightly sweet comfort. If you are weaning off coffee, this is a nice replacement along with the chai tea latte recipe.
Two versions below for using powdered spices, or even better, using whole spices and fresh turmeric root.
Ingredients
- 1 cup almond milk (or milk of choice)
- 1 cup full-fat coconut milk (from the can)
- 1 (3-inch) dried cinnamon stick
- 1 (1-inch) piece fresh turmeric root, thinly sliced
- 1 (½-inch) piece ginger, thinly sliced 2
- 2 teaspoons virgin coconut oil
- 2 turns freshly ground black pepper, about ¼ teaspoon
- 1 tablespoon honey
- 1 cup almond milk (or milk of choice)
- 1 cup full-fat coconut milk (from the can)
- 1 teaspoon ground turmeric
- ½ teaspoon ground cinnamon
- pinch ground ginger
- pinch freshly ground black pepper
- 1 tablespoon honey
Instructions
- Place all of the ingredients except honey in a small pot and warm over medium heat until almost boiling. Then turn off the heat.
- Let steep for 15 minutes (or overnight!).
- Remove the spices and discard
- Add the honey and blend with an immersion blender to dissolve the honey and froth the milk
- Taste and adjust the sweetness if needed, and pour into your favorite mug.
- Place all of the ingredients except honey in a small pot and warm over medium heat until almost boiling.
- Add the honey and blend with an immersion blender to mix all the spices and froth the milk. or pour into a blender and blend for a few seconds. (You may have to double the recipe if you have a large blender pitcher.)
- Taste and adjust the sweetness if needed and pour into your favorite mug.
Notes
Additions: You can add some nutmeg or vanilla
This recipe makes 4 cups, so depending on your love of Golden Milk, that can mean 4 servings or 2 large ones.
If you have leftover Golden Milk, you can keep it in the fridge in a sealed container for up to four days. Warm up the milk in a saucepan, stirring well, until simmering. whisk to mix it well before serving.
Want more Turmeric recipes?
Golden Cauliflower Soup
A creamy and warming soup
Curried Cauliflower Fritters
A tasty snack or appetizer
How to Cook with Turmeric
Learn all the tips to using turmeric in your cooking
