Healthy Golden Milk Latte Recipe With Fresh Turmeric

Golden milk, a.k.a turmeric milk, a.k.a turmeric latte, a.k.a haldi doodh… No matter what you call this drink, it’s nutritious and delicious!

My healthy golden milk turmeric tea latte uses fresh turmeric and a few extra secret ingredients for added health benefits and flavour.

P.S. This post contains affiliate links. If you buy something through my links it sends a bit extra my way… at no extra cost to you!

Golden Milk Latte Delicious Recipe pinterest image graphic showing all the ingredients in cartoon that go into a turmeric tea latte.

For more information about about my recipe and golden milk tea, jump to a section below:

Golden Milk Recipe
Why Drink A Turmeric Tea Latte?
Turmeric Tea Latte Alternatives
Golden Milk Recipe: Ingredients List Explained
The Original Golden Milk: Haldi Doodh

Golden Milk Recipe With Fresh Turmeric Root

This is my version of a golden milk latte using fresh turmeric root, ginger, and a dash of vanilla for sweetness.

Prep Time: ~5 minutes

Total Time: ~20 minutes

Yield: 2 cups (~ 1 large portion)

a simple photo of a marble counter top design with a white on white patterned embossed cappuccino mug. There's a bright yellow drink inside, a turmeric tea latte. The are two fresh ungrated stalks of vibrant orange turmeric leaning on each other and the mug and against a similar shaped but lighter in colour root, this is ginger.

Kitchen Equipment

Hand grater / zester (I use this one)
Knife
Cutting board

Pot
Whisk
Strainer
Favourite mug!

Ingredients Fresh Turmeric Golden Milk Latte

2 tbsp freshly grated turmeric (or 1/2 tsp of turmeric powder)
1 tsp freshly grated ginger
Pepper
1/8 tsp vanilla
2 cups high fat milk (I use 1%)

Instructions

For some recipe tips continue reading below or jump to them now.

Prep: grate turmeric root and ginger root.
In a pot add 2 tbsp fresh grated turmeric, 1 tsp fresh grated ginger, pepper to taste, 1/8 tsp vanilla (optional), and 2 cups high fat milk.
Bring to a boil
Let simmer for 10 minutes, whisking frequently to avoid a top layer skin forming on the milk and to make the milk frothy
Strain it into your favourite latte mug (I recommend doing this over the sink in case of spilling)
Enjoy hot!

You might have noticed this is mot the spiced golden milk recipe you might’ve been looking for. I enjoy it sweeter rather than spicier (but feel free to add any cardamom or cinnamon if you want).

Why Drink A Turmeric Tea Latte?

The turmeric in a golden milk latte is what makes it such a powerful drink. The health benefits of turmeric seem endless with hardly any risks associated with it.

Turmeric is filled with antioxidants that reduce both oxidative stress and inflammation. Antioxidants are always good for our health (ridding our bodies of free radicals). Oxidative stress and inflammation lead to many chronic diseases like cancer, diabetes, and heart disease.

But interestingly enough, without the milk and pepper, we wouldn’t get those benefits. The main compound in turmeric is curcurmin which isn’t easily absorbed by our bodies. The fat in the milk increases the absorption (hence why you need a higher fat milk!).

a close up of all different style and shaped mugs with different drinks inside. There's also a white jar behind them all that says: tea.
The three mugs with tea range in colours from a bright yellow, to a deep orange, and finally an orange brown. It's very autumn vibes. The mug in the front is short and wide, a cappuccino mug, behind it is a taller double walled mug, and finally a white speckled espresso mug with a blue rim sits in between both.

Turmeric Latte Alternatives

Milk Alternatives

The key to making a healthy immune boosting golden milk is to include a higher fat milk because it helps our bodies absorb the turmeric.

So if you’re interested in using a milk alternative, I recommend using a higher fat content milk like coconut, oat or cashew milk.

I’d avoid almond milk as it has a lower fat content.

Simple Golden Milk Latte Alternative

If you’re on the go or don’t have time to simmer a homemade turmeric latte, Vahdam sells a turmeric & ginger latte mix. All you have to do is add boiling water.

The only downside is that all of their pre-made mixes includes steviol glycosides (stevia sweetner). But it does make a great alternative when I’m crunched for time.

A large white embossed cappuccino mug filled to the bring with a foaming bright yellow turmeric tea latte. Blurred in the background are two orange and evergreen coloured boxes. You can sort of see that they say Vahdam on them, but you can't read anything else.

Golden Milk Recipe: Ingredients List Instructions & Explained

PSA When Using Fresh Turmeric Root…

I like using fresh turmeric root because you know exactly what you’re getting and it has the freshest flavour.

You’re also getting the full amount of curcurmin (which is the source of all the health benefits in turmeric, but some of that is lost when it’s process into a powder). And you also know that there isn’t any artificial colours or flavours added.

But, I’ll admit, using fresh turmeric root is a huge hassle. It stains EVERYTHING, your cutting board will be yellow, your hands will be yellow… make sure your counters are covered if you don’t want them to be permanently yellow. I recommend wearing food safe plastic gloves to at least protect your hands.

You can of course still use turmeric powder. If you do, you can still follow this recipe, just swap 2 tbsp of fresh grated turmeric for 1/2 tsp of turmeric powder. Another option is to also use dried turmeric pieces.

If you are still interested in using fresh turmeric root, read more about how to use and store fresh turmeric.

a close up of a gloved hand. What use to be a white glove has been stained to a golden yellow / orange from cutting and grating turmeric. Below the hand, slightly blurred is the aftermath of grating turmeric. On a cutting board, theres a grater, a peeler, a large orange pile, which is presumably the grated turmeric root.

Why I Add Ginger To My Turmeric Latte?

Turmeric and ginger are from the same root family, and although they having similar benefits, ginger is more easily absorbed by our bodies.

So while it’s always nice to get some added benefits, I also add it for a flavour balance. I find it helps cuts the spiciness of the turmeric root.

I don’t find I need to add a lot to my latte to cut the spice, but if you’re a huge fan of ginger, by all means add more!

I use fresh ginger, but you can also use dried ginger pieces or powder. For every 1 tablespoon of fresh ginger, use a 1/4 teaspoon of powder.

Why Add Pepper?

Pepper in a tea may seem like an odd choice but it’s a necessary one for turmeric tea.

As I mentioned, curcurmin is the main compound in turmeric leading to the health benefits. Only problem? Our bodies can’t absorb it.

Researchers found that to maximize the benefits you get from curcurmin in turmeric, you can use pepper (and milk!).

You don’t need a lot, I use maybe one or two turns of freshly ground black pepper.

a top down view of an overexposed white speckled blue rimmed mug with a beautiful deep orange liquor inside. There are a few black speckles on top. Next to the mug is a pile of peppercorn.

P.S. You might also be interested in seeing more of my turmeric tea recipes for alternatives to add more turmeric tea to your life!

Why I Add Vanilla?

Vanilla adds nothing but delicious flavour to my golden milk recipe.

It makes the spiced vibrant yellow elixir just a bit sweeter. You can also use honey if you’d prefer.

I just use vanilla extract but feel free to use the bean, I’m sure it would taste even better! Add it to the pot with the other ingredients to let simmer in the milk.

All the ingredients set out for turmeric tea latte recipe on a marbled counter top: a bottle of vanilla leans on a pepper grinder, there's a pyrus measuring cup with warm milk, three pinch bowls filled with peppercorns, grated ginger root, and grated turmeric root. There are also full un cut and ungrated turmeric and ginger roots.

The Original Golden Milk: Haldi Doodh

Golden milk comes from haldi doodh in India. This is the inspiration for what we now know today as tumeric milk latte or golden milk latte.

To make haldi doodh you just mix milk and turmeric. It’s that simple.

Haldi doodh was the go-to drink when you’re sick. It’s similar to how my mom would make me hot water with honey in Canada.

But in haldo doodh, it’s all about the turmeric. This is the key ingredient to have you feeling better in no time. As we know today, the milk plays an important role in the benefits, but when it was originally made, the milk was simply a way to dissolve the turmeric. You can just as easily make haldo doodh with water if you didn’t have milk.

Now Haldi doodh has grown into a powerful healthy golden milk latte. Adding a bunch of other ingredients to either elevate the health benefits or flavour.