Try this creamy golden milk latte to help your body fight inflammation, naturally. It draws on the anti-inflammatory properties of turmeric and ginger to soothe.
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.
Table of Contents
Origins of a 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 1/2 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 for this beverage. 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 turmeric latte 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 Latte 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 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 this turmeric latte, 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 Seasonal Cleanse. The reset uses plants to help your body detox, as well as gain energy to fuel your best life.
Golden Milk Latte
Ingredients
- ½ tsp ground turmeric ground
- ¼ tsp ground cinnamon ground
- â…› tsp black pepper ground
- ½ tsp ginger root
- 1 cup coconut milk canned
- 1 tbsp honey
- 1 tbsp 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 heat-safe blender container and carefully blend on low until frothy. Alternatively, remove saucepan from heat and use an immersion blender to carefully froth.
- Enjoy!
Video
Notes
- For vegan version swap honey with maple syrup or natural sweetener of your choice.
- 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.
- Swap canned coconut milk for carton coconut milk or the dairy-free milk of your choice.
- To use fresh turmeric: slice 2 inches of fresh turmeric root and steep in the saucepan with the other ingredients for 5 minutes. Remove from pan before blending.Â
- The fresh ginger will make this a bit spicy (so will the black pepper) so you can also remove the ginger root before blending if you want the ginger flavor without the kick.Â
Just wondering why ground turmeric powder instead of fresh grated turmeric root, like the ginger?
Thanks.
Hi Paula! I use ground mostly for the consistency. Great question!
FYI—Your print link doesn’t work.
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.
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
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!
Do you think you could make this in the almond cow? Would you just reheat the additional each day, or would that not work?
For sure. It’s pretty much got a lil’ a blender in there. I like that idea!
I’m a huge fan of golden milk and this recipe is really good!!
So glad you love it! 🙂
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!
It’s so important and you can barely taste it! 🙂
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!
Totally agree, Kat!
Smooth and delish!
It’s such a good drink, isn’t it?
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)!
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.
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!
I want to try this tonight – just wondering if it drains the Vitamix. What was your experience if using the Vitamix A3500i.
I make this in my Vitamix and it works wonderfully. 🙂
I was a little hesitant to try this with the cracked pepper, but honestly, it blended right in! A very soothing drink.
I love drinking this after a long day! It’s def a great soothing drink.