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As I age I’ve noticed inflammation creeping up in my body more easily, especially when I’m training for my next big running race. To combat this naturally, I turn to a creamy, cozy Golden Milk Latte. This turmeric latte is an Indian-inspired recipe that’s been used as a natural remedy for centuries.
I love using the inflammation-fighting power of turmeric in recipes like my Honey Turmeric Smoothie and my Turmeric Tea, so this delightful latte is no different.
This recipe was originally featured in my Simple Green Meals cookbook alongside other lovely beverages like the Best Detox Tea and my Homemade Hot Chocolate to show you how easy it is to create plant-based drinks you’ll love.
Golden milk dates back to ancient India (approximately 4,000 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 and 1 tablespoon of ground turmeric mixed results in a bright yellow shot to cure everything from sore joints to the flu.
My “modern” twist uses full-fat coconut milk for extra creamy deliciousness as well as a few more spices to really bring this drink to life. I’m even using fresh ginger root for a healthy, potent kick.
Table of Contents
Recipe Ingredients
To harness all the anti-inflammatory power I could get into one cup, I chose a few key ingredients. Plus, they just taste really great together:
- Ground turmeric: The awesome benefits of this bright root come from its active ingredient, curcumin. Curcumin is anti-inflammatory and antioxidant.
- Ground cinnamon: Ceylon cinnamon contains antioxidants that fight free radicals.
- Black pepper: The piperine in black pepper can help the body absorb curcumin.
- Ginger root: Fresh ginger has antioxidant, anti-inflammatory, anti-nausea and anti-cancer properties. These make it as important to this golden milk as the turmeric! Though it might be a little spicy for you, give it a try.
- Full-fat coconut milk: Canned coconut milk is ultra creamy, making it the perfect base for this latte. It’s also a healthy fat!
- Raw honey: This turmeric latte needs a bit of sweetness. Raw honey has antioxidant, anti-fungal and antibacterial properties.
- Coconut oil: I also added a small amount of coconut oil to aid in the digestion of the curcumin in turmeric.
While this ingredient list might not sound like it will go well together, trust me! You really should give this unique drink a try.
How to Make a Turmeric Latte
This beverage is simple to make. All you need is a small saucepan, a stove and a blender (if you want). Here’s how I’m whipping up mine:
- Combine turmeric, cinnamon, black pepper and ginger root in a saucepan.
- Turn the stove on to medium heat then whisk in the canned coconut milk, honey and coconut oil.
- Heat for 5 minutes or until the mixture is very hot yet not boiling.
- Remove from heat and carefully pour mixture into a heat-safe blender container. Blend on low until the mixture is frothy.
- Pour the latte into your favorite mug and enjoy!
In step 4, you can blend the mixture, use an immersion blender or use a milk frother, whichever you want. Just know the frother won’t break up the fresh ginger root pieces like a blender will.
You can also sprinkle ground ginger or ground cinnamon on top once this is in a mug for a little extra delight.
Easy Recipe Variations
I hope you try this recipe as-is to start then feel free to play around with the variations below.
Swap the canned coconut milk for carton coconut milk or the dairy-free milk of your choice. Oat milk is also a creamy (and nut-free) option.
Use fresh turmeric for an even more potent elixir. Just add two inches to the saucepan and heat for five minutes. Then remove the turmeric before blending.
Turn this into a caffeinated latte by adding one shot of espresso. It will give you some smooth energy along with all the other great benefits!
Benefits of Golden Milk
Turmeric is part of the Zingiberaceae family, which also includes ginger. The active ingredient in turmeric is curcumin, which has antioxidant and anti-inflammatory properties.
Because ground turmeric only contains around 3% of curcumin, I use fresh ground black pepper in this golden milk latte recipe to help the body absorb it better. Studies show that inflammation is part of almost every Western ailment.
Helping the body control inflammation is key to living out your life passions.
FAQs
My golden milk latte uses coconut milk, turmeric, ginger, cinnamon, black pepper, a little honey and coconut oil for a creamily spiced drink that is bursting with flavor.
Golden milk lattes are a great, healthy beverage that can actively fight inflammation. For the best effects, use fresh turmeric, ginger root and fresh ground cinnamon. Use unsweetened milk and drink through a straw to avoid any staining.
The spices in a turmeric latte are not subtle, so you’re in for a nicely spiced drink. While the flavor isn’t the same as chai, you can definitely taste all the different spices that come through as you do with chai.
More Inflammation-Fighting Recipes
I know many people struggle with ongoing inflammation for a variety of reasons, which is why I’m sharing this latte recipe.
I’ve created a few other plant-based recipes to also help fight inflammation, whether you’re looking for a cold smoothie like my Pomegranate Smoothie or this Anti-Inflammatory Smoothie or a hot beverage like my Apple Cider Vinegar Drink or my Lavender Sleep Tea.
I firmly believe plants should be a major source of nutrition and fuel. I also know firsthand just how well they can heal, as well as provide energy.
Will you rate and review this beverage once you make it? I love getting your feedback!
Golden Milk Latte
Ingredients
- ½ tsp ground turmeric ground
- ¼ tsp ground cinnamon ground
- ⅛ tsp black pepper, ground ground
- ½ tsp ginger root
- 1 cup coconut milk canned
- 1 tbsp raw honey
- 1 tbsp coconut oil, unrefined
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.
- 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.
Such a warm and inviting recipe, Jen I love the blend of spices and the creamy richness of coconut milk—perfect for cozy evenings. Thanks for sharing the history behind golden milk too; it adds such depth to this comforting drink. Can’t wait to try it and enjoy the anti-inflammatory benefits
Yeah!! So glad you loved this one, and the blog post. The Golden milk is the best!
This is really an awesome mix to have. I prepare it and add my own mixes and well and turns beautiful. Worth the try.
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!