Have you heard of golden milk? It’s also called golden tea, turmeric milk or turmeric latte. It’s actually an ancient ayervedic recipe that has been enjoyed for centuries to help balance the body and mind.
The golden color comes from turmeric, a deep orange-yellow root that is well known for its anti-inflammatory benefits. This turmeric latte is loaded with turmeric, ginger and cinnamon which gives it a warm and slightly spicy taste.
The traditional recipe includes warm cows milk and some warming Indian spices. I modernized mine by subbing in homemade almond milk and some coconut milk for richness. But if you tolerate cow’s milk, go for it.
Traditionally they use the adaptogen ashwaganda in the recipe, but it has a pretty distinct taste so I leave it out of mine. Ashwaganda is known for its stress regulating abilities and is a wonderful ayurvedic tonic. I prefer it in capsule form but I have tried the powdered. You will probably need extra sweetener if you use it. They also add in various blends of cinnamon, ginger, and cardamom. But the star if this show is always turmeric. Turmeric is the main source of the poly-phenol curcumin which is at the root of several incredible health benefits.
It is important to note that piperine, a substance found in black pepper, can increase the bioavailablity of turmeric by up to 2,000% so anytime you eat/drink turmeric, have it with a pinch of pepper. Easy enough.
Health Benefits of Tumeric
- Reduces oxidative stress in the body
- Aids in the management of metabolic syndrome, anxiety, arthritis and other pro-inflammatory conditions.
- Aids in performance recovery by reducing inflammation and muscle soreness
- Lowers HDL cholesterol
- Protects against hepatic conditions, chronic arsenic exposure, and alcohol intoxication
Traditionally in Ayurveda, you would drink golden milk at night on an empty stomach before bed. But I find this drink to be equally calming and centering on a busy morning or stressful afternoon.
Do not microwave this drink as it destroys the energy healing properties of the food. Be sure to heat it over a saucepan stirring constantly. It only takes about 5 minutes to make it.
I added some skin and joint boosting collagen powder to mine. It adds a bit of protein so it holds me over like a full meal or large snack would. There are also some major health benefits to this protein (for a quick list of them, click here.) But if you are vegan, feel free to skip this addition.
Mine is not sweetened but would be absolutely delicious with some pureed date sweetener (just soak and puree some dates with water until a thick syrup forms). Feel free to use my recipe as a starting point and then just make it your own. Enjoy!
Golden Glow Turmeric Latte
- 1 cup unsweetened almond milk See notes below
- 2 tbs coconut milk full fat
- 1/2 tsp ceylon cinnamon
- 1/2 tbs turmeric powder
- 1/4 tsp ground ginger
- 1 cinnamon stick
- 1 scoop Primal Kitchen Vanilla Coconut Collagen powder skip if vegan
- 1 tsp vanilla bean paste
- pinch black pepper to increase the bioavailablity of the curcumin
- sweetener of your choice See notes below
- Add all ingredients in a saucepan over medium low heat. If you are new to these spices, start with 1/2 the amount and increase them to your desired liking.
- Stir constantly until well combined and hot. Adjust seasonings and add sweetener if needed.
- Drink hot.
- 1tsp agave
- 1tsp maple syrup
- 1tbs date syrup
Susan J. Hewlings and Douglas S. Kalman. Foods. Curcumin: A Review of Its’ Effects on Human Health. 2017 Oct; 6(10): 92.
Subash C. Gupta, Sridevi Patchva, and Bharat B. Therapeutic Roles of Curcumin: Lessons Learned from Clinical Trials. AAPS J. 2013 Jan; 15(1): 195–218.