Learn how to make a delicious turmeric latte with this simple and delicious golden milk recipe!
In the midst of cold and flu season, I like to give my body any extra help I can to stay healthy and thriving through he winter months. One of my favorite ways to do that is with a simple turmeric latte. This golden milk recipe is easy to make, delicious and can give you a serious health boost!
Not only does this Indian drink taste like a warm hug thanks to all the delicious warming spices like ginger, turmeric, cinnamon and more. These amazing, active ingredients can do wonders for your body and mind.
The secret behind turmeric golden milk lies in its main ingredient, turmeric. It’s known for its anti-inflammatory and antioxidant properties and has been used for centuries in traditional medicine to treat a multitude of ailments. Cold and flu symptoms? Joint pain? Digestive issues? Golden milk has got you covered.
But the benefits don’t stop there.
Golden milk also supports your immune system, aids in digestion, promotes healthy skin, and even enhances brain function. Its soothing properties make it an excellent drink to unwind with after a long day, promoting better sleep and relaxation. Sounds like a miracle potion, right? I can’t promise it will fix all your problems, but the taste alone should make it worth it to try. There are so many powerful health reasons to enjoy this tasty beverage, so let’s get to it!
What is Golden Milk?
If you’ve never heard of golden milk or haldi doodh, it’s a warm, healing drink that’s typically combined with other warm and aromatic spices such as cinnamon, ginger, and black pepper. These additional ingredients not only enhance the flavor profile but also contribute their own health-promoting qualities. The drink is commonly made by simmering these spices in dairy or plant-based milk and sweetening it with honey or a natural sweetener to taste.
The turmeric golden milk gets its name from its bright golden-yellow color. Whether you’re sipping it for its potential health benefits or simply as a delightful treat, chances are you’ll fall in love with golden milk just like I have!
This History & Origin of Golden Milk
Golden milk is also known as haldi doodh in Hindi and has been popular in India for a long time. Its history can actually be traced back to ancient Indian traditions, where the use of turmeric as a medicinal herb dates back thousands of years.
In Ayurvedic medicine, a holistic approach to well-being that originated in India, turmeric was highly valued for its anti-inflammatory and antioxidant properties. The practice of incorporating turmeric into warm milk, along with other spices like ginger and black pepper, became a part of Ayurvedic rituals to promote health and balance within the body.
Today, it’s a drink that’s popular among wellness-loving crowds and even seen on menus at your favorite cafes and coffee shops!
Key Ingredients of Turmeric Tea Latte & Benefits
The curcumin in turmeric powder may help with reducing inflammation in the body and can increase antioxidants. Turmeric golden powder has been associated with alleviating joint pain, promoting heart health, supporting digestive function, and even potentially contributing to cognitive well-being.
Ginger is also an amazing anti-inflammatory ingredient with antioxidant properties. This root has been associated with alleviating nausea (why your mom always gave you ginger ale when you were sick), reducing muscle pain, and supporting digestion.
Ginger has also been shown to enhance immune function, contributing to cardiovascular health, and potentially exerting anti-cancer effects, making it a valuable and flavorful addition to both culinary and medicinal practices. You can use fresh ginger if you’re making a single cup, but for making the turmeric milk mix, I use dried.
Cinnamon packs a warm, delicious flavor, but also has some pretty incredible health benefits. It’s been known to regulate blood sugar levels, lower inflammation, and has some potent antioxidant properties. Beyond its lovely flavor, cinnamon has been linked to improved heart health, aiding in digestion, and potentially enhancing cognitive function.
Black peppercorns contains piperine, a compound known for its potential health benefits. Piperine has been associated with improved digestion, increased nutrient absorption, and anti-inflammatory effects. The piperine in the black pepper helps increase the rate at which your body can absorb turmeric, which is why you should always add black pepper when you’re using turmeric!
Raw honey is an optional ingredient to this golden milk recipe, and has antibacterial and anti-inflammatory properties. Packed with antioxidants, honey may help promote wound healing, soothe sore throats, and provide relief for coughs. I recommend getting a local, raw honey to mix in and a good tip I just learned is that real honey will not go bad. Even if it’s crystalized, it’s still totally safe to eat!
Anti-Inflammatory Golden Milk Recipe
Turmeric Latte Mix
Let’s learn how to make golden milk or haldi doodh! While you can make one turmeric drink at a time, I’ve found that the easiest way to enjoy this drink is to create the mix first and then use it to quickly and easily mix up one latte at a time! For all of these, I just use the dried version of the spice that you can find in the spice aisle at your grocery.
Golden Milk Recipe
Golden Milk Mix
- 4 Tablespoon ground turmeric powder (1/4 cup)
- 2 teaspoon ground ginger
- 2 teaspoon ground cinnamon
- 1/2-1 teaspoon ground black peppercorns
- 1/8 teaspoon ground nutmeg
- 1/8 teaspoon ground clove
Turmeric Golden Latte Recipe (Single Cup)
- 1 heaping teaspoon turmeric milk mix
- 1 cups milk—dairy or plant-based milk of choice (I like it with oat milk personally, but you can use coconut milk, cashew milk or unsweetened almond milk)
- 1/2 teaspoon sweetener of choice (I prefer raw honey, but agave or maple syrup also work)
Golden Milk Mix
- In a small glass jar, mix all ingredients together and set aside. This combination should keep for 3 months. Use fresh spices for the most potent drink!
Golden Turmeric Latte (Single Cup)
- In a microwave safe dish or on the stovetop, mix a little bit of milk with the golden milk mix until it’s completely combined. Whisk in remaining milk and heat in the microwave (about 2-3 minutes) or prepare over medium heat on a stovetop til lightly bubbling. Add raw honey to taste and serve hot!
How to Make a Turmeric Latte (VIDEO)
Health Benefits of Golden Milk
Golden Milk for Inflammation & Pain Relief
Turmeric’s anti-inflammatory properties and pain-relief properties are largely attributed to its key ingredient—turmeric, specifically curcumin the compound in turmeric.
Curcumin has been extensively studied for its anti-inflammatory effects, which may help alleviate inflammation and reduce pain. It works by inhibiting various inflammatory pathways at the molecular level, including the activation of certain enzymes and the expression of inflammatory genes.
Pretty cool right? Whenever I learn stuff like this, I realize that so much of our modern medicine is based on these real-world ingredients with insanely powerful medicinal properties. For so many illnesses, there’s usually a natural remedy out there as well.
The black pepper, which contains piperine, enhances the absorption of curcumin in the body. This ensures that more curcumin reaches the bloodstream, maximizing its potential benefits.
If you struggle with chronic inflammation, this can be a great addition to your daily routine to help naturally reduce inflammation throughout your body.
Golden Milk Tea for Digestion & Gut Health
Since we know that curcumin can help reduce inflammation, it makes it a great one for gut health and digestion, an area where people tend to have inflammation. Ginger can aid in reducing nausea and indigestion.
There have even been some studies suggest that curcumin may have a positive impact on the balance of the gut microbiota, promoting the growth of beneficial bacteria. If I’ve learned anything about gut health over the years it’s that good bacteria is essential to a healthy gut.
This golden milk recipe include ginger and black pepper, both of which have digestive benefits as well. Ginger, for example, has anti-inflammatory and anti-spasmodic effects, while black pepper can enhance the absorption of curcumin to increase anti-inflammatory benefits.
Turmeric Latte for Immune Support
Yet again, golden milk has the ability to support the immune system, mostly due to, you guessed it—it’s active compound, curcumin. Curcumin may play a role in bolstering the body’s defenses against infections and illnesses. And when my kids come home with running noses, sneezing and coughing, I’m down to give myself the extra boost!
Besides the curcumin, golden milk’s other ingredients like ginger and honey, contribute their own immune-boosting qualities. That makes this a powerhouse golden turmeric milk that you can enjoy anytime.
Turmeric Drink for Better Sleep & Relaxation
Lastly, golden milk has the potential to promote sleep and relaxation, making it a popular bedtime beverage. Personally, I love making a cup of it after the kids go to bed and before I go up for my skincare and bedtime routine. The curcumin in turmeric may contribute to reducing inflammation and oxidative stress, creating a more relaxed state conducive to sleep.
The calming spices such as cinnamon and ginger, add to its soothing qualities. The warmth of the milk itself can have a comforting effect, and when sweetened with natural options like honey, it can create a satisfying and relaxing ritual before bedtime. I find that the combination of these ingredients helps to unwind the body and mind. That makes this a flavorful and holistic choice for anyone seeking a natural way to create a calming pre-bed ritual.
It’s clear to see that this golden elixir is not only just a delicious drink, but contains tons of health perks. This traditional recipe for golden milk recipe can help reduce inflammation, promote good digestion and gut health, support our immune system and aid in relaxing our bodies and readying it for a good night’s sleep. Try out this turmeric milk anytime you need a boost, or as a delicious way to wind down before bed at night.