Golden Milk Recipe Turmeric Latte

Golden Milk, a creamy and slightly spiced Indian-inspired drink, is my favorite bedtime drink! Known for its several health benefits, it is easy to make and will help you stay warm without hindering your New Year’s resolutions. There is a reason turmeric is so popular: it has amazing anti inflammatory and anti oxidant properties. If you’re interested in more turmeric recipes, make sure to also check out my Turmeric Almond Butter! I know I’m late for the party. It’s been a while since the world became obsessed with golden milk and by now it is old news! But it wasn’t until last year that I tried it. It was love at first sip! This bright yellow drink conquered my heart not because of its many health benefits, but because it tastes like a warm hug. Yes, the fact that it is good for me definitely helps me not feel guilty about drinking it every day. But having a cozy, treat-like drink right before bed is what convinced me that this recipe had to be shared even though it is nothing new! If you haven’t tried Golden Milk yet, make this! I am pretty positive you will love it. And if you have, I hope you get inspired to try my version! 😊

What is Golden Milk?

Golden Milk, also known as Turmeric Milk or Turmeric Latte, is the westernized version of haldi doodh, an ancient Indian beverage made of milk and turmeric. While the Indian version is just milk mixed with ground turmeric, what we call Golden Milk here in the Western Hemisphere is more like a barista drink, involving not only milk and turmeric, but also other spices, a sweetening element and coconut oil (or ghee)! This drink gets this name because of its bright gold color, which comes from the curcumin in turmeric, and its magical health benefits.

Golden Milk Benefits

I have heard from several friends from India that, there, this beverage is considered the answer to cure all ailments, from the flu, to inflammation, depression and even cancer. While I’m sure most of that is an exaggeration, I did take some time to research. This is what I’ve found:

It has anti-inflammatory properties, so it allegedly helps prevent or manage diseases like arthritis, cancer, heart disease and Alzheimer.Due to curcumin’s antioxidant properties, it helps protect cells from damage and also fights off disease and infections, contributing to our overall health.It is good for our brains, improving memory and brain function.It boosts our moods and helps reduce symptoms of depression.It has antibacterial, antiviral and antifungal properties, so it may help prevent and fight infections, and boost our immune system.

Ingredients

Here’s what you’ll need to make Golden Milk:

Milk – Usually dairy free milk, but you can use regular milk if you prefer.Turmeric – As I mentioned earlier, this is the ingredient that gives this drink its golden color!Spices – Ground ginger, freshly ground nutmeg and a cinnamon stick. Black Pepper – Since our bodies can’t absorb curcumin by itself, we add a pinch of black pepper, which contains piperine, a bioactive compound that boosts the absorption of curcumin.Coconut Oil – Because curcumin is fat-soluble, adding fat – like coconut oil or ghee – may increase absorption.Maple Syrup – Optional. You can use honey, agave or your favorite sweetener instead.Vanilla Extract – Also optional, but I love adding a splash for extra flavor!

Which type of milk is used for Golden Milk?

Haldi doodh is originally made with cow’s milk. However, when the drink became popular in the Western Hemisphere and evolved to something more complex, it changed into a plant based drink instead. I personally prefer using coconut milk, because it produces creamier results, but you can use your favorite kind of dairy free milk, like almond, cashew, oat or even soy milk. If eating more plant based products is one of your goals – like it is mine – I highly recommend you visit your local ACME. They have a wide selection of delicious plant based offerings, including the O Organics® Coconut Milk that I use in this recipe – that are delicious, good for you and good for the environment! I shopped at ACME Markets in my local area, but you can also find high-quality plant based products at the Albertsons Companies family of stores, including Albertsons, Safeway, Jewel-Osco, Vons, Randalls, Shaw’s Supermarket, Star Market, Tom Thumb and Vons. ACME Markets also offers Grocery Delivery and DriveUp & Go™for convenient ways to shop!

Fresh VS Dried Turmeric

Ground turmeric is is simply fresh turmeric after it has been dried and ground so texture is the main difference. However, the nutrients in fresh turmeric are more easily absorbed by our bodies, so it is said to be healthier. That being said, I prefer using ground turmeric to make Golden Milk. Having made both versions, I like the convenience and the color of the version made with dried turmeric.

How to Make Golden Milk

This drink is easy to make and very customizable, no special equipment necessary! While some recipes ask you to make a golden paste to keep in the fridge for when you crave golden milk, I find that most people are not that organized and prefer something they can make on the spot. So with simple ingredients that are probably already in your fridge and spice rack, you can whip this up in less than 15 minutes! Recommended tools and equipment: saucepan, fine-mesh strainer. Here’s how I make Golden Milk. As always, you will find the printable (and more complete) version of the recipe at the end of this post!