I drink coffee every morning and finish my day with a warm Turmeric Latte, also known as golden milk. This comforting drink soothes the stomach, helps you unwind, and tastes delightful.
For other tasty beverages, try Sweet Potato Latte, Oat Milk Shaken Espresso, or Oat Milk Matcha Latte.
Quick Look: Turmeric Latte
- šŖ Prep Time: 1 minute
- š„ Cook Time: 5 minutes
- š½ Total Time: 6 minutes
- šØāš©āš§āš§ Servings: 1
- š± Calories: 126
- š« Protein: 9 g (depending on the milk)
- š Dietary: Vegan, dairy-free, gluten-free
- š Flavor: Sweet and creamy with a gentle spicy warmth from optional cayenne and black pepper
- ā Difficulty: Easy
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Table of Contents
- Quick Look: Turmeric Latte
- Love for this Turmeric Latte Recipe
- Why I Swear By Golden Milk
- Health Benefits
- Origins of Golden Milk
- Key Ingredients
- How to Make It
- Iced Variation
- Recipe Tips
- Storage
- FAQs
- More Turmeric Recipes
- Recipe Card
Love for this Turmeric Latte Recipe
Upgrade your routine with a simple, delicious turmeric latte. Packed with antioxidant and anti-inflammatory spices, golden milk is nourishing and easy to prepare. I usually enjoy one about an hour before bed because it helps me relax. This creamy, caffeine-free drink is equally satisfying hot or chilled.
I first encountered turmeric lattes while working at Peacefood Cafe in New York. Turmericās earthy bitterness sounded unlikely in a drink, but paired with non-dairy milk, ginger, and cinnamon it becomes smooth, warming, and balanced.
For more anti-inflammatory recipes, consider Tempeh Tikka Masala, Sweet Potato Chickpea Curry, Vegan Caesar Salad, or Sweet Potato Soup.
Why I Swear By Golden Milk
- Rich, earthy flavor balanced by ginger, cardamom, and cinnamon.
- Helps reduce pain and inflammation for some people.
- Has a calming effect and supports a bedtime ritual.
- Quick and simple to make.
- Great caffeine-free alternative when you want something comforting but not stimulating.
Health Benefits of a Turmeric Latte
Turmeric lattes deliver anti-inflammatory and antioxidant spices; the overall benefit depends on your choice of milk and sweetener. Below are the main advantages.
Anti-inflammatory
Turmeric and ginger are known for anti-inflammatory compounds. Curcumin, turmericās active compound, is linked to reduced inflammation. Combining turmeric with a pinch of black pepper enhances curcumin absorption.
Antioxidants
Curcumin is also a potent antioxidant that helps combat oxidative stress. Ginger contributes additional antioxidant benefits.
Calming Effect
Curcumin may influence neurotransmitters associated with mood, and many people find turmeric lattes relaxing and helpful for sleep.
Gut Health
Turmeric, ginger, cinnamon, and cardamom support digestion and may help reduce gut inflammation.
Non-Dairy Milk Matters
Choose minimally processed non-dairy milk for the healthiest latte. Unsweetened soy milk, homemade almond or cashew milk, or simple two-ingredient packaged milks are good options. Highly processed barista-style milks are creamier but often contain added oils and stabilizers.
Sweeten Lightly
Use 1/2ā1 tsp of a natural sweetener like cane sugar, agave, or maple syrup. Even natural sweeteners are best used sparingly, especially before bed.
Origins of Golden Milk
Golden milk originates in India, where turmeric is a staple spice and has long been used in Ayurveda to address inflammation, respiratory issues, skin conditions, and digestion. Known as haldi doodh in Hindi, turmeric milk has traditionally been given to people who are sick or recovering. In recent years golden milk has become popular worldwide as a daily wellness beverage.
Key Ingredients
Non-dairy milk: Use your preferred vegan milk. Unsweetened soy, almond, cashew, or a mix of canned coconut milk with water all work well. For a cleaner option, choose minimally processed milks with few ingredients.
Sweetener: Cane sugar, agave, or maple syrup are common. Jaggery works well for a more traditional flavor. You can omit sweetener if you prefer.
Ground turmeric: The source of curcumin. Fresh turmeric can be usedāuse about 1/2 tsp grated fresh root and simmer at least 5 minutes.
Fresh ginger: Preferred for its bright, spicy flavor. Frozen ginger grates easily. If using ground ginger, reduce the amount (about 1/4 tsp).
Black pepper: A pinch enhances curcumin absorption. Cardamom and cinnamon add warmth and depth.
See the recipe card below for exact quantities.
How to Make a Turmeric Latte
- Heat the milk: Pour dairy-free milk into a small saucepan over medium heat. Add turmeric, ginger, and the spices as the milk warms.
- Whisk: Use a matcha whisk, small spiral whisk, or milk frother to blend and remove spice clumps.
- Simmer: Bring to a very gentle simmer, then lower the heat. Warm for about 60 seconds up to 5 minutes to let flavors bloomādo not boil.
- Sweeten and serve: Stir in your sweetener, give it a final whisk, pour into a mug, and enjoy. Finish with an extra pinch of black pepper if desired.
Iced Turmeric Latte Variation
- Iced version: Prepare the latte the same way, then cool completely and pour over ice. You can blend the ingredients cold, but warming first releases more flavor.
JennĆ©ās Recipe Tips
- Freeze fresh ginger for easy grating. If using frozen grated ginger, use about 1 teaspoon instead of 1/2 teaspoon.
- Use a microplane to grate ginger finely for a smooth texture.
- Break up clumps of turmeric with a matcha whisk, small sauce whisk, or milk frother; these tools also create a foamy top.
- Donāt boil: Keep the milk at a gentle simmer for 2ā5 minutes to avoid scalding or boiling over.
- Spice separation: Spices may settle in the mugāgive it a swirl or strain if preferred for a smoother drink.
Storage Directions
Turmeric latte is best enjoyed fresh, but you can make a larger batch and refrigerate it for up to 5 days. Reheat gently on the stove before serving.
Turmeric Latte FAQs
Moderate daily use of turmeric is generally considered safe. Many experts recommend around 1/4 teaspoon of turmeric per day as a reasonable amount.
No, a standard turmeric latte is caffeine-free. You can add an espresso shot if you want a caffeinated version.
You can enjoy it any time of day; many people like it before bed because itās soothing and non-stimulating.
Trying to eat more turmeric? Try these recipes too!
Main Dishes
Sweet Potato Black-Eyed Pea Curry
Main Dishes
Red Lentil Curry with Sweet Potatoes
Main Dishes
Cozy Chickpea Tagine
Breakfast
The Best Tofu Scramble
Turmeric Latte Recipe
Equipment
- 1 whisk (matcha whisk or small sauce whisk recommended)
Ingredients
- 1 1/4 cup non-dairy milk, plain, unsweetened
- 1/2ā1 tsp agave nectar or other natural sweetener
- 1/2 tsp fresh ginger, grated
- 1/4 tsp ground turmeric
- 1/8 tsp ground cinnamon
- 1/8 tsp ground cardamom (optional)
- Pinch black pepper (about 1/16 tsp)
- Pinch cayenne (optional)
- 1/2 tsp vanilla extract (optional)
Instructions
- Pour the non-dairy milk into a small saucepan over medium heat.
- Add agave (or chosen sweetener), grated ginger, turmeric, cinnamon, cardamom, black pepper, and cayenne. Whisk well to break up any spice clumps.
- Gently simmer the mixture for 2ā5 minutes, taking care not to let it boil.
- Pour into a mug, stir, and enjoy warm.
Notes
- Keep ginger in the freezer for easy grating. If using frozen grated ginger, use 1 tsp instead of 1/2 tsp.
- Use a matcha whisk, small sauce whisk, or milk frother to dissolve turmeric and create foam.
- Do not boil the milk; simmer no longer than 5 minutes.
- Spices can settleāstir before drinking or strain for a smoother cup.
Nutrition
Calories: 126 kcal | Carbs: 10 g | Protein: 9 g | Fat: 5 g | Sugar: 5 g