Ayurveda golden milk is at the top of my list when it comes to cozy drinks with huge health advantages. It's a dreamy blend of non-dairy milk, turmeric, ginger, cardamom, cinnamon, black pepper and coconut oil.
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Why should you try this recipe?
Here's why you'll love this ayurvedic golden milk recipe:
- It's easy to make. With only 15 minutes and 8 ingredients, you'll be able to make this cozy turmeric latte.
- It helps reduce inflammation: Research shows that ginger, cinnamon and curcumin — the active compound in turmeric — all have strong anti-inflammatory properties. This is important because chronic inflammation can suppress your immune system and lead to a myriad of health problems.
- It helps with sleep: Turmeric milk has been used in Ayurvedic and Chinese medicine for centuries. It was often prescribed to help with sleep, being sipped before bed much like chamomile tea.
- This golden milk recipe is dairy-free, caffeine-free, vegan and naturally sweetened.
- It's damn good. This traditional Indian drink is gaining popularity here in North America for good reason. It's delicious. That's why you'll find a tumeric latte in almost every coffee shop now. But, trust me, the homemade version is even better.
Scroll down to see the printable recipe with nutritional information.
Ingredients
Here's what you'll need for this traditional golden milk recipe.
- Unsweetened almond milk: I like to use this as the base of my latte. But, you can replace with the milk of your preference. See my recipe variations below for some good suggestions.
- Turmeric: The star ingredient. This will add an earthy, bitter and almost peppery taste to the drink. But, most of all, it will offer up all the health benefits listed above. You can use ground or fresh turmeric.
- Cinnamon: A warming spice and another anti-inflammatory.
- Black Pepper: The key compound in turmeric that makes it so good for us is called curcumin. Our bodies can't absorb curcumin without a little help. That's where black pepper comes in. One of its active compounds, called piperine, helps our body absorb the curcumin.
- Coconut oil: This ingredient has a double duty in this recipe. First, it helps the turmeric milk froth up. Second, it also plays a role in helping our body absorb curcumin. That's because curcumin is known for its low solubility in water. When combined with a healthy fat, it can bind to the fat and be absorbed more easily.
- Ginger: An optional add in that gives the flavour a sweet and spicy kick. Ginger also offers up its own health benefits. You can use ground or fresh ginger. Here's everything you need to know about how to store ginger.
- Cardamom: An optional add in. Cardamom has a piney, fruity and almost mint-like flavour. It's a warming spice that pairs well with cinnamon and ginger.
- Maple Syrup: An optional add in that adds a touch of sweetness. I personally enjoy this drink without any sweetener. But, it's up to you. You can also sub maple syrup for any other natural sweetener. I put together a list of ten good alternatives here.
Scroll down to find the printable recipe with ingredient measurements.
Recipe Variations
- Make it sugar free: Decrease or eliminate the amount of natural sweetener in the beverage for a lower-sugar ayurveda golden milk latte. I personally think it tastes better this way - plus, it's better for your health.
- Replace coconut oil with ghee: Traditional Ayurveda golden milk tea uses ghee rather than coconut oil to help with the absorption of curcumin. Feel free to go this route.
- Make it creamier: For the creamiest latte, use coconut milk (light or full fat). But, be aware that this will add quite a few calories and grams of fat. I personally use this milk if I'm looking for more of a "snack". I'll also remove the coconut oil, since the coconut milk has all the healthy fat that the curcumin needs to be absorbed.
- Use milk alternatives: If you're not looking to add a ton of extra calories, then cashew milk is another good option. It makes it creamier than almond milk, but won't increase the calories by much. You can also use cow's milk, which was the traditional way this latte was prepared.
- Adjust the flavour add-ins: The most popular golden milk latte add-ins are ginger, cardamom and vanilla. Feel free to play with the amount of ginger and cardamom in my recipe (or remove it entirely). You can also add in vanilla extract or vanilla bean.
Instructions
Let’s break it down step by step to take any guesswork out of this ayurvedic golden milk recipe.
- Prepare turmeric and ginger if using fresh ingredients. Peel and slice ingredients. Alternatively, you can grate the turmeric or ginger using a zester. If you're using ground turmeric and ground ginger, skip to step 2.
- Combine almond milk, turmeric, ginger, cinnamon, cardamom, black pepper and coconut oil in a small saucepan.
- Bring to a simmer for 10 minutes to let the flavors meld.
- Pour into a mug through a fine mesh strainer to remove any large chunks of spices.
- Enjoy it while it's hot.
How to make a golden milk latte using turmeric paste
If you're interested in making ayurveda golden milk lattes a party of your daily routine, you may want to consider buying or making turmeric paste.
If you're not familiar, turmeric paste (also known as golden paste) is a pre-made mixture of water, turmeric, coconut oil, ginger, cardamom, cinnamon and black pepper.
To make golden milk using turmeric paste, you simply combine one teaspoon of turmeric paste with warmed milk. You can then add a natural sweetener, stir, and enjoy. As you can see, it's a real time saver.
You can find turmeric paste in most health food stores.
That said, it's also incredibly easy to make at home. You can make a jar in 10 minutes and store it the fridge for up to 2 weeks in the fridge of up to 6 months in the freezer. You can find my recipe and additional ideas for using golden paste here.
Recipe Notes
- If it's too bitter, tame by adding more ginger, vanilla or a natural sweetener. Turmeric bitterness is also reduced by simmering. So, be sure to simmer for the full 10 minutes.
- It can be easier to peel ginger and turmeric root using the edge of a spoon.
How To Store
- Fridge: Store leftovers in an airtight container in the refrigerator for up to 1 day.
- Reheat: Add to a small saucepan and reheat on a medium temperature.
For the full ingredient list and step-by-step directions, scroll down to view the recipe card.
Equipment
Here's what you need to make this recipe.
- Small saucepan: Needed to heat and meld all ingredients into a dreamy golden milk latte.
- Zester: If grating fresh turmeric and ginger, you'll need a zester.
- Knife: If slicing fresh turmeric and ginger, you'll need a large chef knife.
- Whisk: To combine ingredients and add froth.
- Fine mesh strainer or fine mesh tea strainer: Needed to pour simmered mixture into a mug. This avoids large chunks of spice making their way into your drink.
FAQs
Here are some of the most frequently asked questions about my ayurvedic golden milk recipe.
Golden milk is a warming, comforting, spicy beverage. It's quite similar to a chai tea latte, with more earthy and bitter hints thanks to the turmeric.
Turmeric milk is now known by a myriad of names: golden milk, golden turmeric latte, turmeric milk tea. But it's traditional Indian name is haldi doodh. It is an Ayurvedic drink prescribed for its anti-inflammatory, immune-boosting, and healing properties.
You can enjoy ayurveda golden milk at any time, but it can be beneficial as a sleep aid. To get the most benefit from its relaxing properties, consume about an hour before bedtime.
Not necessarily. If you choose not to peel, just make sure you give the root a good scrub to remove any dirt or bacteria.
Golden milk lattes are usually caffeine-free. And, y recipe is. But, beware when buying from your local coffee shops. For example, the Starbucks turmeric latte has caffeine in it.
No. Cooking turmeric for up to 10 minutes in oil actually enhances the absorption of curcumin, the ingredient in turmeric that provides most health benefits.
While turmeric has many benefits, you do want to use it in moderation. Overuse can result in skin allergies or nausea. In large amounts it can increase the risk of kidney stones. So, anyone with kidney stones or gall bladder issues may want to steer clear of this ingredient. But, if you're sticking to less than one teaspoon of ground turmeric per day, you should be just fine.
How To Serve
Now that you've made this ayurvedic golden milk recipe, it’s time to enjoy it. I suggest pairing it with a healthy treat for maximum enjoyment. Check out some of my favourite recipes below.
Similar Recipes
When the temperatures drop, there’s nothing better than a healthy, warming beverage. I invite you to check out my collection of healthy drinks or check out the ones I hand selected for you below.
Along with these warming beverages, you may like my turmeric including juice and smoothie recipes. They're an excellent way to start every day.
More on turmeric
If you're new to the world of turmeric, check out the resources below.
If you make this ayurveda golden milk, please consider leaving a star rating and a comment. Don't forget to tag @caiteyjay on Instagram or @caiteyjay on Pinterest so I can see your creations.
PrintAyurveda Golden Milk
- Yield: 2 cups 1x
- Cuisine: Indian
Description
Ayurveda golden milk is at the top of my list when it comes to cozy drinks with huge health advantages. It's a dreamy blend of non-dairy milk, turmeric, ginger, cardamom, cinnamon, black pepper and coconut oil.
Ingredients
- 2 cups unsweetened almond milk
- 2 inches sliced fresh turmeric root or 2 teaspoons of ground turmeric powder
- 1 inch sliced fresh ginger root or ¼ teaspoon ground ginger
- ¼ tsp of cinnamon
- ¼ tsp ground cardamom
- 1 tablespoon of coconut oil
- ⅛ tsp (a pinch) of black pepper, freshly ground
- Maple syrup to taste (optional)
Instructions
- Prepare turmeric and ginger if using fresh ingredients. Peel and slice ingredients. Alternatively, you can grate the turmeric or ginger using a zester. If you're using ground turmeric and ginger, skip to step 2.
- Combine almond milk, turmeric, ginger, cinnamon, cardamom, black pepper and coconut oil in a small saucepan.
- Bring to a simmer for 10 minutes to let the flavors meld.
- Pour into a mug through a fine mesh strainer to remove any large chunks of spices.
Notes
- If you're interested in making ayurveda golden milk lattes a party of your daily routine, you may want to consider buying or making turmeric paste. It's incredibly easy to make. You can make a jar in 15 minutes and store it the freezer for up to 3 months. You can find my recipe and additional ideas for using golden paste here.
- If it's too bitter, tame by adding more ginger, vanilla or a natural sweetener. Turmeric bitterness is also reduced by simmering it. So, be sure to simmer for the full 10 minutes.
- It can be easier to peel ginger and turmeric root using the edge of a spoon.
June
So good! I used a little less coconut oil than called for. Otherwise followed to a tee and it turned out great. Thanks!
★★★★★
Jayne
Beautifully written and precise...clarity yet allowing freedom to experiment. Thanks
★★★★★
Brandi
Flavor is great! But I always have a large portion of undissolved spices at the bottom? What am I doing wrong? Do I need to let it simmer for longer?