Get ready for this golden milk (also known as turmeric latte) recipe. Along with being insanely delicious + comforting, this golden milk latte uses its plant power to fight inflammation. I believe so much in the power of plants, that I wrote a whole book with plant based recipes. It's called Simple Green Meals, and this golden milk recipe with super health benefits was originally written for that book.
Origins of Golden Milk Latte
Golden milk dates back to ancient India (approx. 4000 years ago), where it is referred to as haldi doodh, or turmeric milk. The original milk recipe is much simpler than modern takes. Just ½ cup of hot milk + 1 tablespoon of ground turmeric mixed results in a bright yellow shot. Golden milk is supposed to bring healing to any and all ailments, from the flu to sore joints.
My modern twist
I love learning about the ancient uses of plants. Therefore, I included a few other ingredients with ancient origins to this golden milk recipe. I use full-fat coconut milk as the base, since it provides creamy, healthy fat and a slightly nutty + sweet flavor. Fresh grated ginger is preferred over dried as it harnesses even more healthy benefits. Raw honey provides just the right amount of sweetness.
The superpowers of turmeric
Turmeric is part of the Zingiberaceae family, which also includes ginger. The active ingredient in turmeric is curcumin, which has antioxidant and anti-inflammatory effects. Because ground turmeric only contains around 3% of curcumin, I use cracked black pepper in this golden milk recipe to help the body absorb it better. Studies show that inflammation is part of almost every Western ailment. So helping the body control this is key to living out your life passions.
Turmeric Golden Milk Health Benefits
My turmeric latte has some extra superfood ingredients to work alongside the turmeric. This way, you to get all the benefits!
- Ground cinnamon: ceylon cinnamon contains antioxidants that fight free radicals.
- Fresh ginger: this superfood has antioxidant, anti-inflammatory, anti-nausea, as well as anti-cancer properties. These make it as important to this golden milk as the turmeric!
- Full-fat coconut milk: used as the base of my golden milk recipe, as it has MCTs. MCTs aid in faster digestion, as well as weight loss.
- Raw honey: this turmeric latte needs a bit of sweetness. Raw honey has incredible antioxidant, anti-fungal, and antibacterial properties.
Other inflammation-fighting recipes
I know many people struggle with ongoing inflammation, which is why I created the Golden Milk Latte. So I've created a few other recipes along with golden milk, to help fight this with plants. I firmly believe plants should be a major source of nutrition + fuel. I also know firsthand just how well they can heal, as well as provide energy.
Pomegranate smoothie- the superfood pomegranate seeds provide this refreshing smoothie with loads of antioxidants.
Honey turmeric smoothie- this smoothie is not only beautiful to look at, but also full of incredibly nourishing ingredients.
Anti-inflammatory smoothie- use this bright smoothie to help soothe joint pain and more.
Turmeric detox tea- This recipe comes from my Thrive 7-day Reset. The reset uses plants to help your body detox, as well as gain energy to fuel your best life.
Turmeric Golden Milk Latte
Rate this Recipe Print RecipeIngredients
- ½ teaspoon ground turmeric
- ¼ teaspoon ground cinnamon
- pinch black pepper
- ½ teaspoon ginger root
- 1 cup coconut milk
- 1 tablespoon honey
- 1 tablespoon coconut oil
Instructions
- In a small saucepan, combine the turmeric, cinnamon, pepper, and ginger.
- Whisk in the coconut milk, honey, and oil.
- Heat over medium heat for 5 minutes, until very hot but not boiling.
- Pour into a blender and carefully blend on low until frothy.
Video
Notes
- To make vegan, sub maple syrup for the honey
- I know the black pepper may seem strange, but it’s essential for the efficacy of the turmeric.
- If the turmeric flavor is too strong for you, feel free to start with less and work up to as much as you can tolerate.
Nutrition (estimated)
Fight inflammation through plants
Is inflammation a struggle for you? I'd love to help you conquer it through more than just this golden milk. I've created a meal planner to help others easily incorporate plant based cooking into their weekly menu. I use this planner on a weekly basis for my family. There's even a free 14-day trial so that you can fall in love with it too. Feel free to leave questions in the comments below, or reach out to my team here so we can help!
KP
I'm not vegan, but have major inflammation all the time, so can I use regular 2% milk instead of coconut milk? Will the benefits still be the same? Thank you.
Jane
I am anxious to try many of these. I have macular degeneration. Do you have these recipes in a book I could purchase? Thank you,
Jane
Simple Green Smoothies
So glad you asked, Jane! We have two diff books - Simple Green Smoothies (over 100 smoothie recipes!) and Simple Green Meals (meals, smoothies, snacks and desserts in one place). You can find them in our Rawkstar Shop here. Or you can totally check out Rawk the Year. It's our membership site that gives you access to all of our recipes in one convenient place!
Ka
Do you think you could make this in the almond cow? Would you just reheat the additional each day, or would that not work?
SGS Rawkstar Jen
For sure. It's pretty much got a lil' a blender in there. I like that idea!
Jessica
I'm a huge fan of golden milk and this recipe is really good!!
SGS Rawkstar Jess
So glad you love it! 🙂
Amanda
I wasn't sure about the added pepper - but after reading about how it helps with nutrient absorption, I gave it a try. And I'm so happy I did!
SGS Rawkstar Jess
It's so important and you can barely taste it! 🙂
Kat
So glad you include the pepper! So many people have recipes for this type of latte, but don't include the pepper which really helps your body to be able to use the turmeric. Delicious, warming, healing. Great recipe!
SGS Rawkstar Jess
Totally agree, Kat!
Kim
Smooth and delish!
SGS Rawkstar Jess
It's such a good drink, isn't it?
Tracey P
Can someone point me to some reading that will help me stop gasping at the amount of fat in this? I’m probably thinking about this the wrong way—-if this has 79% of hour daily allowance of fat, then...how do I survive the rest of the day on the scant remaining 21%? Somebody help me (or point me)!
Peyton
I have the same question. I understand that we need healthy fat in our diets, but if you’re using full fat coconut milk as a base why do you need to add coconut oil too? Just curious.
The flavor combination looks amazing! Cant wait to try.
Jen Hansard
That was def a glitch— it looks like the nutrition side was pulling in a can of full-fat coconut milk (which you can use... yet it's gonna be super high in fat). If you use refrigerated coconut milk that is watered down and lower in calories and fat... or even choose "light canned coconut milk" it'll get the fat and calories down a bit as you can see now. Thanks for letting me know!
Deni
I want to try this tonight - just wondering if it drains the Vitamix. What was your experience if using the Vitamix A3500i.
SGS Rawkstar Jess
I make this in my Vitamix and it works wonderfully. 🙂
Erin
I was a little hesitant to try this with the cracked pepper, but honestly, it blended right in! A very soothing drink.
SGS Rawkstar Jess
I love drinking this after a long day! It's def a great soothing drink.
Ann
Has anyone tried heating this up in their VitaMix? I know you can make soup in it, so can anyone think of s reason not to hear this up in it also?
Thank you!
SGS Rawkstar Jess
Hey Ann! I think you could def make this + heat it in your Vitamix.
Julie Johnson
This sound really good. Think I might try tonight with my boys. Question...how do you store your fresh ginger & can you grate it & save it, if so how do you store it? I have lots of fresh ginger right now....lots:-) Thank you
SGS Rawkstar Jess
Hey Julie! I usually keep mine in the fruit basket that's on the countertop in the kitchen. You can also store it in the fridge and even the freezer. (I store it whole but you can grate it and store it if you want.) Some people like to keep it in the freezer whole and that makes it much easier to grate when you need to use some. If you have lots, I'd put some in the fridge and some in the freezer. 🙂
Alexis
I love this blog. I just had to say that. The photos, the content and conversations about the content is absolutely amazing. I have visited many blogs like this but I have stuck with and recommended this blog. I have been rawking with you for five years! It has made what once seemed impossible, possible.
SGS Rawkstar Jess
That's great, Alexis! We're glad you're here. 😀
R G
Is it okay to add hot liquid to a plastic blender container? Would it be better to use an immersion blender or something of that sort so the plastic doesn't leach or anything? Just curious.
SGS Rawkstar Carissa
It is totally fine to add it to your blender. This is what I always have to do since I do not have an immersion blender. If you do have an immersion blender I would suggest using that to make it easier for you.
Angela
I have been benefiting from “Golden milk” to reduce my inflammation, but never thought to add ginger to it! Looking forward to trying this for a “double whammy”. 🙂 Thanks so much!
SGS Rawkstar Carissa
Hey Angela,
It really is the perfect combination!!!
Enjoy 🙂
Debra Eickman
Just made this for the first time!!! Delicious! Doctor recommended turmeric for arthritis. YUM!
SGS Rawkstar Carissa
Hey Debra!
SO happy that you were able to not only enjoy this recipe but that it was also beneficial to you as well.
Win win!!! 🙂
Kimberly S
I absolutely love turmeric milk. I have found I also love it with fresh turmeric in this (just grate it up like the fresh ginger). Thank you for another awesome recipe!
SGS Rawkstar Jess
You're welcome, Kimberly!
Rachel Sanders
This looks delicious! Can't wait!
SGS Rawkstar Amanda
Hope you enjoy this recipe, Rachel!!
Kate
I cannot wait to try this after a long day of autumn hiking! It seems likes the perfect way to kick off a chilly night, sitting around the fireplace and warming up 🙂
SGS Rawkstar Amanda
Hey Kate,
Awe I wish I was hiking right now!
It really is the perfect "chilly night" drink 🙂
Emily
I can not wait to try this! I think that it would help the inflammation in my knees and elbows. Years of Tae Kwon Do have done a number on my joints. Thank you so much for sharing this recipe!
SGS Rawkstar Amanda
Hi Emily,
That is so neat you did Tae Kwon Do! I am sure this recipe will help relieve some of your joint pain.
Cheers!
Caroline Starr Rose
So looking forward to trying this.
SGS Rawkstar Amanda
Thank you Caroline!
It really is super tasty and we cannot wait for you to try it!
Tega Edwin
This looks so comforting... does the blending impact the flavor at all or just the texture?
SGS Rawkstar Amanda
Hey Tega,
It is so comforting and makes you want to snuggle up in a blanket and binge watch Netflix 🙂
The blending will help with both. Making sure it is blender completely will make the flavors mess together well and also avoid any powder chunks.
Cheers!
Tabatha Newman
I'm curious about the turmeric milk as its not something I typically cook with. Looking forward to adding it into my beverage rotation as I LOVE the spiced almond milk from the spring cleanse!
SGS Rawkstar Amanda
Hey Tabatha,
Turmeric is so beneficial to your body and reduces inflammation. Not only is this recipe soothing and delicious, it's also healing as well!!
Michaela Garner
I made this turmeric milk recipe last night and it was delicious. I felt so good today also.
Im so excited about finding healthy ways to reduce inflammation and sleep better. Thank you Jen!
SGS Rawkstar Amanda
Hey Michaela,
I am so happy to hear how much you enjoyed this recipe! It really is the best because not only is it soothing, it also reduces any inflammation you may have. It's a win win!!
Alaina
This turmeric milk is delicious! I like to drink it before bed to settle down. The spice blend is very good. Made his for my husband who was skeptical but he loves it. Will be making it again!
SGS Rawkstar Amanda
Hey Alaina,
Yay!! I am so happy to hear that you and your husband loved this recipe.
Elizabeth
Excited to try this. I love drinking warm beverages in the evening.
SGS Rawkstar Amanda
Hey Elizabeth,
Warm beverages always hit the spot for me! Hope you enjoy it!!
Valerie W
I’ve tried a turmeric tea before, and the flavor was too strong, but I really want to try again. I will start with a smaller amount - I think with the ginger, maple syrup and coconut, it sounds tasty!
SGS Rawkstar Amanda
Hey Valerie,
Starting with smaller amounts sounds like a really great idea! 🙂
Julie Fialho
I've always wanted to try turmeric milk and this recipe has my mouth watering! Can't wait to try it before bed tonight!
SGS Rawkstar Amanda
Thank you Julie,
It really is the perfect treat before bedtime 🙂
LaKeisha McMillan
I absolutely love this recipe!!! I’ve noticed since using this my inflammation has gone down and I sleep better! I can’t say enough good things about it! It is also easy to make! Thanks Jen!
SGS Rawkstar Amanda
Hey Lakeisha,
I am so happy to hear that you are experiencing the benefits from this tea! That is incredible!
Lori Cave
I love turmeric milk! It's so soothing before bed.
SGS Rawkstar Jess
I totally agree, Lori! 🙂
Cathy McCra
I absolutely love this! Made it several times already. Thank you for sharing. Warm Regards!!
SGS Rawkstar Jess
You're very welcome, Cathy!
Jen Jones
Is the black pepper essential to the recipe? I don't tend to add pepper to anything since I don't really like the taste of it, but don't want to exclude it if it's beneficial to the overall concoction!
SGS Rawkstar Jess
Hey Jen! It's very essential and beneficial, def make sure to include it when you make this recipe!
Gwen
Is there any reason this couldn't be make in a bigger batch and stored in the refrigerator?
SGS Rawkstar Jess
I don't see why you couldn't do that, Gwen. Give it a try and let us know how it goes!
Erica Brown-Harper
Made this morning for first time! SO GOOD!
SGS Rawkstar Amanda
Hey Erica, I am so happy to hear that you enjoyed this recipe! 🙂
Christy
This is just what I needed! Thank You so much for what you do for us.
SGS Rawkstar Amanda
So happy you enjoyed this recipe, Christy!
Kim Caruthers
Looks yummy!! I’m trying it tonight I love your smoothie recipes and I know this is also going to be delicious!!
Kim
SGS Rawkstar Amanda
Hey Kim,
I am so excited for you to try it!
Let us know how you like it. 🙂
Heather
I love this so much, but I'm curious, for cost purposes, would this be as effective with almond milk? Thanks!
SGS Rawkstar Amanda
Hey Heather,
Almond milk would be a great substitute for coconut milk. We love filling up with healthy fats but if you would rather not use coconut milk that is totally fine.
Enjoy!
Ann
HI! I love the ingredients, but I cannot have coconut milk. If substituting unsweetened almond milk, would adding half an avocado or some flax seed oil be good for adding back some good fats?
Sarah Cummings
Awesome! Thanks for the recipe! I'm really a fan of a healthy drink.
SGS Rawkstar Amanda
You are welcome Sarah!
So am I! Especially something to change it up.
Let us know how you like it!!
Bev
I see you are using 1 Tbsp in your video but the recipe shows 1 tsp. Is it just a matter of how sweet you want it?
Bev
Sorry I forgot to put the ingredient. It is the Honey in the recipe.
SGS Rawkstar Amanda
Hey Bev,
Feel free to add more or less of the maple syrup! If you prefer a sweeter taste then don't be afraid to add a little more sweetness to it.
Cheers! 🙂
FORAM PATEL
Jen,
This seems like a very good recipe to reduce inflammation, fight cold and also good for diabetic. I will definitely try it since I have lots of inflammation issues. I am a huge fan of simplegreensmoothies. Thank you for sharing the recipe and making difference in many people's lives! Have a lovely day!