“Turmeric Latte” Golden Milk Recipe (Vegan Options)

You may have noticed that we are big fans of turmeric here at Homestead and Chill. It wouldn’t be inaccurate to say borderline obsessed! We love to grow turmeric and consume it in as many ways possible. Even if you don’t grow your own, making golden milk is a fabulous way to enjoy turmeric powder. New to turmeric? This is a perfectly appetizing way to get acquainted. I hope you enjoy our favorite quick and easy golden milk recipe. Cheers, to good health in glass!

What is Golden Milk

Golden milk is a nourishing and delicious warm beverage made of turmeric, milk, and other optional spices. It is earthy, creamy, and slightly sweet. In its most basic version, golden milk is simply ground turmeric powder dissolved in milk. The rich yellow-orange pigment of turmeric dyes the finished brew a lovely golden color, giving it its name. 

The origin of golden milk goes back to ancient India, deeply rooted in Ayurvedic tradition. Ayurveda is focused on whole-body health and wellness, nurturing the mind, body, and spirit equally. According to the Ayurveda Institute, Ayurvedic medicine is one of the world’s oldest holistic healing systems, originated in India more than 5,000 years ago, and is often called the “Mother of All Healing.” 

In addition to having a rich cultural history, golden milk has had a recent surge in popularity among modern herbalists, the health-conscious community, and hipsters alike. Nowadays, golden milk is sometimes referred to as a “turmeric latte” with creative and tasty spins on the basic traditional recipe. Make it as sweet, spicy, or simple as you desire!

The Health Benefits of Golden Milk

In addition to being incredibly tasty, sipping on golden milk is an easy and palatable way to consume a healthy dose of turmeric powder, along with its active ingredient: curcumin.

Because of its strong anti-inflammatory and antioxidant properties, curcumin has developed a reputation as a super-potent superfood in the natural medicine world and beyond! In fact, thousands of scientific studies have shown that curcumin is effective at:

• Reducing inflammation and associated pain
• Improving memory
• Preventing and slowing cancer development
• Boosting the immune system
• Regulating blood pressure, and more

Curcumin is truly phenomenal stuff! 

Because of these amazing benefits, we take a daily organic turmeric supplement for general health.  But whenever I am battling menstrual cramps, particularly achy muscles or joints, or simply craving a warm and soothing beverage – I whip up this golden milk recipe. I know many people who enjoy golden milk every evening as part of their bedtime routine, as it also promotes restful sleep.

Warm milk alone has a calming effect on people. Ginger is excellent at soothing an upset stomach, and is a perfect partner to turmeric in golden milk. The addition of cinnamon brings a welcome pop of flavor, and also helps to stabilize blood sugar levels. When you add all of these things together… It’s basically a recipe for magic!

Curcumin, Fat & Black Pepper

As you read below, you’ll see that this golden milk recipe calls for coconut oil and black pepper. Curious why?

Unfortunately, raw curcumin isn’t easily absorbed by the body. It is fat-soluble, meaning it is much more readily absorbed into the bloodstream when eaten with fat. Therefore, it’s always suggested (not just with golden milk!) to consume turmeric with a healthy fat such as olive oil, coconut oil, or coconut milk in order to get the most benefit possible. 

If you choose to make your golden milk with full-fat coconut cream, coconut milk, or whole cows milk, you can choose to skip the oil in this recipe – or still use it for a little extra oomph! I do suggest adding oil to “thinner” milks like almond, rice, hemp, oat, or skim cows milk however. 

Black pepper also significantly increases the absorption of turmeric. One study showed that consuming piperine (black pepper) with curcumin can increase its bioavailability by up to 2000%. So add a dash of black pepper whenever you’re cooking with turmeric, not just for this golden milk recipe!

HOW TO MAKE GOLDEN MILK

Ingredients

• Servings: 2 mugs
• 3 cups of organic natural milk such as oat milk, almond milk, coconut milk, hemp milk, or other milk of choice
• 2 tsp of ground turmeric powder. We grow and grind our own now, but prior to doing that we always enjoyed this bulk organic turmeric powder.
• 1/2 tsp of ground cinnamon
• 1 tbsp coconut oil (skip if you use a full-fat coconut cream or milk)
• 1/4 tsp of ground ginger powder
• A dash of black pepper
• Maple syrup, agave syrup, or honey. Sweeten to taste (we usually use about 2 tbsp).

Optional, but luxurious and delicious:

• Pinch of ground cardamom (about an 1/8 tsp, or just under)
• Dash of either vanilla extract, or vanilla powder
• Pinch of ground nutmeg (about an 1/8 tsp, or just under)

Directions

• Gently heat your milk of choice in a pot on the stovetop over medium heat.
• Once the milk is warm, add the called-for spices, oil, and sweetener.
• Use a whisk to thoroughly combine all of the ingredients. Depending on the type of milk you use, vigorous whisking may create a nice latte-like “foam”.
• Continue to heat for about 5 minutes, whisking occasionally.
• Serve immediately and enjoy warm.
• Golden milk is also delicious cold over ice, though I wouldn’t recommend using oil in the recipe in that case.
• Store any leftovers in the refrigerator in an air-tight container for up to 3 days.
• I recommend re-heating leftovers on the stovetop (rather than in a microwave) to preserve maximum nutritional value.

Golden Milk Recipe Variations

Do you know what goes really well with golden milk? Tea. If I’m in the mood for a special pick-me-up, I like to steep chai tea along with the golden milk while it is on the stove. Or for a calming caffeine-free bedtime alternative, try combining golden milk with chamomile tea. 

If you don’t have many of the called-for spices at home, or simply want a really quick and easy way to make golden milk, consider using a pre-mixed golden milk powder! All you do is mix it with warm milk and optional sweetener. This certified organic golden milk powder includes an awesome combination of turmeric powder, cinnamon, cardamon, ashwagandha, black pepper, and ginger.

Finally, if you’re concerned about calories or carbs, feel free to modify this golden milk recipe to suit your needs. For example, you could make a smaller but more concentrated batch with the same spices but less milk, and cut it with water if needed. Or follow the recipe but leave out the sweetener.

Want to learn more?

If you’re interested in growing your own turmeric, check out this article for step-by-step instructions. You can easily grow turmeric in containers, and in most locations! Then see how to turn raw turmeric into homemade turmeric powder here. Making turmeric powder is our favorite way to preserve homegrown turmeric, and it can be used in so many delicious ways.

Obviously, there are dozens of uses for turmeric powder beyond this golden milk recipe. Turmeric is the quintessential spice in curry powder and curry dishes, like this curry madras lentils recipe. We also like to add turmeric powder to soups, brown rice, and over sautéed or roasted vegetables.

I bet after reading about all the stellar health benefits of turmeric, you’re itching to use more of it in your kitchen too! I hope you enjoy our golden milk recipe as one of the ways to do so. Please come back for a review, and feel free to share this article.