This Golden Turmeric Milk latte recipe is a soothing, delicious beverage full of ingredients that will leave you feeling comforted and well.
Warm milk helps promote sleep, so this is also a great beverage right before bedtime, or any other time you need a relaxing, healthy drink.
Golden Turmeric Milk Recipe
Turmeric Benefits
Recent research shows that turmeric can help improve your mood and memory. That’s due to its impressive anti-inflammatory properties.
“Curcumin is a very powerful anti-inflammatory agent,” said Professor Manohar Garg, director of the nutraceuticals research program at the University of Newcastle.
Because inflammation is linked to a range of chronic conditions and diseases, among them arthritis, Alzheimer’s and heart disease, researchers argue curcumin could help reduce the risk of those diseases by limiting inflammation in the body.
Since I have arthritis in my hands, I began looking for ways to get more turmeric in my diet. (Try this Tabbouleh-Style Turmeric Cauliflower Salad Recipe.)
This is the BEST Turmeric Latte Recipe
When I first heard of turmeric lattes, I couldn’t imagine they would taste very good. Turmeric, after all, can be a bit overwhelming on its own.
I tried a number of recipes over several weeks, but so many of them didn’t taste good at all. I did notice, however, that I’d started experiencing less joint pain. That convinced me that I needed to experiment until I came up with a delicious one on my own.
This recipe is the result. The combination of turmeric’s properties and creamy, warm milk make it a fantastic pre-bedtime drink. Having added some other spices, plus honey and vanilla, it tastes almost like chai.
I enjoy it so much that I sometimes have two cups and tell myself that the extra calcium and Vitamin D in the milk justify the calories.
Golden Turmeric Milk Recipe Tips
This recipe makes enough spice mixture for around three servings. Store the mix in an airtight container to keep the spices fresh and add 1 teaspoon to an 8-oz cup of milk for each serving.
Please be careful while making it — turmeric is also traditionally used as a fabric dye, so you’ll want to keep it off of your counters and clothing.
Don’t omit the tiny amount of black pepper. You won’t taste it, but the piperine in black pepper helps increase turmeric’s bioavailability, so you’ll enjoy more of its anti-inflammatory and anti-oxidant benefits.
Golden Turmeric Milk Latte
Ingredients
Ingredients
- 1 teaspoon ground turmeric
- 1 teaspoon ground cinnamon
- ¼ teaspoon ground black pepper
- ¼ teaspoon ground ginger
- ¼ teaspoon ground cloves
- ¼ teaspoon ground allspice
- 8 ounces Milk cow's milk, nut milk, or hemp milk
- Honey to taste
- Vanilla extract optional
Instructions
- Add spices to a small bowl and mix thoroughly.
- Heat 8 oz. milk in a saucepan over medium heat until it begins to steam. Stir in 1 teaspoon of the spice mixture and continue heating, stirring frequently, for 2 minutes.
- Pour turmeric milk through a strainer into a cup or mug. (Optional, to remove any large specks of spice.)
- Stir in honey to taste, and vanilla extract if using.
- Store remaining spice mixture in an airtight container away from heat and light.
Notes
Nutrition
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Barb says
Can you use tumeric from the spice section at grocery store.
Katie Berry says
Absolutely, Barb! That’s where I get mine.
Kat says
For a dairy free option, my household follows this technique; grate a thumb size price of fresh turmeric into a tea strainer (or small sieve) and pour boiling water over until just covering. Leave it for 2-3 mins and then discard the gratings and pour liquid into your favourite mug to enjoy (honey to taste if you need)
Katie Berry says
Sounds good, Kat, but don’t forget to add a little black pepper in there. Our bodies don’t process the compound in turmeric that makes it a great anti-inflammatory without a little help. Black pepper contains the substance that unlocks the benefit. 🙂
Tomas Bray-Fairburn says
Very good ?
Tomas Bray-Fairburn says
I will be trying this
Gert Kruger says
Thanks for the post. I followed you recipe…Gosh it tastes vile but it works. Will do this for a few days and see
Katie Berry says
I bet you need a bit more honey in it, Gert. With enough, it’s a very soothing, yummy drink. Takes about a week to start noticing the benefits, though.
Kaushalya says
I am so glad you have come up with a pleasant tasting version of the milk and turmeric basic version used in India for ages as a basic tonic. For colds and cough, ginger and honey plus another spice called ajwain in India, is used. Your recipe might help me to convince my grandchildren to try it! Thank you!
Katie Berry says
It’s such a delicious, healing drink. No wonder it’s been a staple of Ayurvedic medicine for so long!
Jill Ann says
I just made this for the first time. It was delicious!! Thank you so much for posting a recipe that didn’t require a trip to another store! I don’t keep coconut oil around and every other recipe I found called for it. I have Lupus and really dislike having to take so many pain and anti inflammatory meds. Can I ask how long until you started to feel like it was helping? I just drank my cup and I do feel sleepy, but warm milk does that to me. 🙂 Thanks again!!
Katie Berry says
I’m so glad you enjoyed it, Jill! Turmeric is an excellent anti-inflammatory. As someone who has joint problems of my own, I use this tea at night and take a turmeric capsule in the morning. It took about a week before I really started noticing a difference. Although I’m still taking anti-inflammatory/pain relievers, I’m now able to take a much lower dose than before. I hope it brings you relief, too!
Judy Benton says
So I can use this with Rice milk. (I do not do dairy) I need to try this. Thanks for the posting
I need to try it before I rate it but it sounds good.
Katie Berry says
I’ve never had rice milk before, but if it’s good warm then it should work beautifully in this recipe.
Cheryl says
Any dairy alternative that can be used??
Katie Berry says
I’ve made it with unflavored soy milk and it’s great!
Marcie Fort says
WOW,Katie!!!!!!
Going to give this a shot.
I’m encouraged by your success with it. Hope I get good results too….
Katie Berry says
It’s really made a difference. Feel free to adjust the spices to your taste, too!
SP says
Hi, I cannot take the pepper because of my skin inflammations. Can I leave it out completely?
Katie Berry says
If you’re allergic to pepper then please leave it out. You might not get as much of the anti-inflammatory benefits, though, since one of the compounds in pepper helps to “unlock” the anti-inflammatory properties of turmeric.