This turmeric golden milk recipe is super easy to make ahead and only requires hot water to enjoy later! It also makes a perfect stocking gift for health-conscious friends & family.
Nothing says cozy to me more than the trio of a mug of piping hot tea, a soft sweater way too large to be functional, and a heavy book. I was planning to enjoy all of the above this past weekend, but Los Angeles weather decided to hover around 90℉— in the latter half of October. Instead of accepting defeat, I skipped the sweater but still read my favorite fantasy novel (Wheel of Time), and made a hot cup of golden milk.
How to Make Turmeric Golden Milk
All you need are the following few ingredients:
- ground turmeric
- ground black pepper
- any plant-based milk powder (I love using coconut)
You can mix and match the spices. Instead of only cinnamon and nutmeg, I added a pumpkin spice mix to my latest batch, which is super easy to make. Just mix 3 parts cinnamon, 2 parts nutmeg, 2 parts ginger, 1 part allspice, and 1 part cloves. All ground.
Out of all the listed ingredients, you might have the hardest time finding plant-based milk powder. You can certainly add hot milk later by skipping this, but if you want the convenience of being able to just add hot water for a creamier treat, then search online or a specialty grocery store for coconut or soy milk powder.
Just mix all of the above ingredients and there you have it! Instant turmeric latte you can take to work or school for a super quick hug in a mug. I also love preparing this mixture in little mason jars as cute little gifts for friends & family, especially around the Holidays.
What if You Don't Like the Taste of Turmeric?
This one is pretty easy. Double the amount of plant-based milk powder, and add cacao powder up to the same amount as turmeric. You can also add some ground chili pepper to make it spicy and to mask the taste of turmeric even more. I especially love using the smoky Urfa pepper.
Why You'll Love This Turmeric Latte
Because it is...
- super quick to make
- requires few ingredients
- super healthy
- & so delicious.
Optimizing Nutrition for Turmeric Golden Milk Recipe
I won't try to sell you on turmeric's health benefits, you probably already have heard of a million of them before reading this. As much as possible, I make sure to:
- use this recipe as a post-workout drink for its anti-inflammatory properties and feel amazing every single time.
- add to curries, stews, broths
- add to smoothies (you won't even notice it!)
- even add it to desserts
- take a curcumin supplement
According to research presented by Dr. Greger of nutritionfacts.org, the processing of turmeric before you consume it may also have different impacts on your health. For example: while turmeric treated with heat is best for its DNA-protective qualities, turmeric that hasn't been heated is preferred for its anti-inflammatory properties. With this recipe, you can certainly benefit from these two qualities by alternating between an iced or a hot latte each day, in case this is the only way you currently are consuming turmeric.
If you want to optimize the recipe, make sure that the plant-based milk powder you pick up doesn't contain any sugar. You can always sweeten it with date syrup, date sugar, sweet potato nectar, or molasses for a unique taste!
Want to increase the antioxidants in this recipe even more? Add a tablespoon of amla, aka gooseberry powder. You won't even taste it.
Lastly, certainly make sure to add the ground black pepper since it will increase the bioavailability of curcumin by a very significant amount.
Don’t forget to let me know in the comments if you make turmeric golden milk.