Healthy Golden Milk Latte Recipe: Make A Delicious Turmeric Latte At Home

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

Golden milk is a creamy yellow latte made from basically turmeric and milk. But, did you know it’s more than just a vibrant coloured drink. It’s been around for centuries for its long list of health benefits.

This is my version of a golden milk latte using fresh turmeric root, ginger, and a dash of vanilla. Heads up, this may not be the spiced golden milk recipe you’ve been looking for. I enjoy it sweeter rather than spicier (so without any cardamom or cinnamon but feel free to add it if you want).

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The Original Golden Milk: Haldi Doodh

Golden milk comes from haldi doodh in India. This is the inspiration for what we now know 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.

But in haldo doodh, it’s all about the turmeric. This is the key ingredient to have you feeling better in no time. The milk plays an important role too (as we’ll see soon), but when it was originally made the milk was just a way to dissolve the turmeric.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.

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, 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. P.S. Pepper also helps our bodies absorb curcurmin!

You might also be interested in reading…

The Benefits and Risks of Turmeric Tea

Turmeric Latte Milk Alternatives

I use regular milk for my turmeric latte, but you don’t have to. The key to making a healthy immune boosting golden milk is to include a high fat milk.

So you can make this delicious creamy and healthy drink with any high fat content milks. That means no skim milk or almond milk though.

Coconut milk is the best alternative, but you can also use oat and cashew milk because they have a similar fat content. Even better, if you can find it, you can use a cashew or oat cream.

Golden Milk Recipe: Ingredients List Explained

2 tbsp fresh grated turmeric
1 tsp fresh grated ginger
Pepper
1/8 tsp vanilla (you can use more/less to taste)
2 cups high fat milk
Optional: cardamom or cinnamon

When Using Fresh Turmeric Root…

I like using fresh turmeric root because you know what you’re getting. First you’re getting the full amount of curcurmin (some of it’s lost when you process turmeric into 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 plastic gloves to at least protect your hands.

See how to use and store fresh turmeric.

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.

Why I Add Ginger To My Turmeric Latte?

Turmeric and ginger are actually from the same root family. They end up having similar benefits, but ginger is more easily absorbed by our bodies.

I actually like adding a bit of ginger to my golden milk latte because it cuts the spiciness of the turmeric root.

I don’t find I need to add a lot, but if you’re a 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.

golden-milk-recipe-latte-with-ginger-and-fresh-turmeric-root

Why I Add Pepper?

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

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

You might be interested in reading…

7 Ways To Make Turmeric Tea And Add This Spice To Your Life!

Why I Add Vanilla?

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

It makes the 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.

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Golden Milk Recipe With Fresh Turmeric Root

Ingredients

2 tbsp fresh grated turmeric
1 tsp fresh grated ginger
Pepper
1/8 tsp vanilla
2 cups high fat milk

Directions

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. Whisk frequently to avoid a top layer skin forming on the milk and to make the milk frothy
Strain it into your favourite latte mug!*
Enjoy

You can also add cardamom and cinnamon to taste.

*I always put my mug in the sink to strain it. Otherwise I end up with a huge mess on the counters.