Do you want a healthy and delicious way to calm your mind and body before bed? Try "Golden Milk," also known as a turmeric latte. The powerful spices in this drink have amazing health benefits that can reduce inflammation, support gut health, and relieve tension.
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Key Takeaways
- To make a turmeric latte, you'll need non-dairy milk, ground ginger, ground turmeric, cinnamon, black pepper, and a natural sweetener of your choice.
- A turmeric latte has countless health benefits, many of which can be attributed to curcumin, an active ingredient in turmeric.
- Golden Milk is anti-inflammatory, rich in antioxidants, supports gut health, and soothes the mind and body.
A traditional Eastern Asian beverage, adding a turmeric latte to your evening self-care routine is the perfect addition if you're struggling to unwind and relax after a long day. This authentic recipe doesn't even contain coffee, which is a bonus if you're trying to cut back on caffeine. All in all, there are so many reasons why turmeric lattes should be your favorite go-to drink before bed!
Keep reading, and we'll share our favorite recipe for an authentic and flavorful cup of Golden Milk. Plus, we'll go over the health benefits and origins of this traditional drink.
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What Is a Turmeric Latte?
Turmeric lattes, also known as Golden Milk, are a delicious and relaxing beverage. They are a great go-to drink for self-care days or peaceful evenings. Plus, they have many benefits for both the mind and body.
For starters, turmeric lattes have a rich and delicate earthy taste that goes well with other spices like clove, cardamom, and cinnamon. They're easy to make and can be enjoyed any time of day (especially if you're craving a coffee but don't want the caffeine.) They can even help reduce pain and inflammation in the body, which can help treat and prevent an assortment of health issues.
Traditional turmeric lattes usually are made with plant-based milk and contain other spices like ginger and cinnamon. It's also recommended to add a small pinch of black pepper, as black pepper helps enhance the body's ability to absorb curcumin.
What You'll Need
You can enjoy Golden Milk any time of the day, but it's especially effective as a bedtime beverage. Golden Milk has relaxing properties that help soothe the mind and body and prepare you for a restful night of sleep.
You'll need to gather the following ingredients before brewing your turmeric latte.
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Non-dairy milk: Though you can use dairy milk to make a turmeric latte, a turmeric latte is typically made with dairy-free milk like soy milk, cashew milk, almond milk, oat milk, or coconut milk. Dairy-free milk helps to balance the bitter taste of turmeric and is calming on the stomach.
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Ground turmeric: You can use either ground turmeric or fresh turmeric. Turmeric is a bright orange spice with a slightly bitter and moderately earthy flavor. Though it may be overpowering when enjoyed alone, the other ingredients in Golden Milk help to balance and enhance its aroma and flavor.
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Ground ginger: You can use either ground ginger or fresh ginger. Ginger and turmeric, when paired together, have many amazing health benefits.
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Ground cinnamon: Cinnamon is a slightly sweet and warming spice that goes well with ginger and turmeric. It's a great addition to comfort foods and relaxing beverages like coffee cake or chai tea.
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Black pepper: A pinch of black pepper helps enhance the body's ability to absorb curcumin.
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Sweetener of choice: A touch of sweetener will mask the bitter taste of turmeric and make your Golden Milk a truly enjoyable beverage. You can use natural sweeteners like honey, maple syrup, agave nectar, or coconut sugar.
Feel free to add any of your other favorite spices. Clove, cardamom, and cayenne pepper all pair beautifully with the turmeric and ginger. Clove has some additional wellness benefits that would be a welcome addition to this healthy drink!
You can also add other ingredients to enhance your mug of Golden Milk. Vanilla extract is a popular component of turmeric lattes. You can add some black tea or coffee for an energy boost. You can even add ice to make an iced turmeric latte.
Feel free to experiment with this recipe and create your own rendition.
Bonus: Easy & Healthy Spiced French Toast Recipe
How to Make a Turmeric Latte
Here's a step-by-step guide on how to make your own turmeric latte at home with a handful of simple yet powerful ingredients.
Ingredients
- 1 1/2 cup nut milk
- 1/4 tsp ground turmeric
- 1/4 tsp ground ginger
- 1/8 tsp ground cinnamon
- 1/8 tsp ground cardamom (optional)
- pinch of black pepper
- 1 tsp honey (optional)
- 1/2 tsp vanilla extract (optional)
Instructions
- Add your nut milk to a small saucepan over medium heat.
- Add the ginger, turmeric, cinnamon, cardamom, cinnamon, black pepper, honey, and vanilla extract.
- Whisk well to break up any clumps.
- Bring it to a boil and then immediately reduce the heat.
- Gently simmer the mixture for 2 to 5 minutes, stirring occasionally. Do not let it boil.
- Remove from the heat and pour into a mug. Serve warm.
Notes
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You can use fresh ginger or fresh turmeric instead of ground product. Be sure to finely grate the fresh ginger or fresh turmeric. You can store the fresh ginger or fresh turmeric in the freezer for easy grating, as these roots grate easier when frozen.
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It's best to use a matcha whisk or a small sauce whisk. This will make it easier to break up any clumps and have a smooth drink. You can also use a milk frother, which will make your drink more fluffy and foamy.
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Do not let the turmeric latte boil over. Don't forget to reduce the heat and let it simmer for no longer than 5 minutes.
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The spices may settle to the bottom of your mug. This is normal! Just give your mug a slight twirl, or keep a spoon nearby to occasionally stir your turmeric latte. Alternatively, you can strain your turmeric latte to remove the excess spices.
Other Recipes With Turmeric
Turmeric and ginger are two powerhouse ingredients with a variety of wellness benefits. Even a pinch of these spices is enough to have a positive impact on your overall health! If you want to take full advantage of turmeric in your daily routine, it's easy to add it to your diet.
Here are a few delicious and healthy recipes that have turmeric in them.
Remember that you don't need to follow a recipe to enjoy the aroma and benefits of turmeric. Feel free to add a small pinch to your favorite dishes and beverages as you go! If you want to mask the slightly bitter taste of turmeric, just add sweetener along with it.
The Benefits of a Turmeric Latte
Turmeric lattes aren't just incredibly delicious and wonderfully relaxing - they also are very healthy! Whether you are cutting back on caffeine or soothing an upset stomach, a mug of Golden Milk will be a great addition to your daily wellness routine.
Let's go over just a handful of the best benefits of turmeric lattes.
#1. Anti-Inflammatory
Golden Milk is made with spices that have amazing anti-inflammatory properties.
Both turmeric and ginger are well known for their ability to reduce inflammation. In fact, several studies have pointed to the potential for turmeric to be just as effective as ibuprofen in reducing inflammation, swelling, and pain.
Turmeric contains a compound known as curcumin, which is an active ingredient that has both antioxidant and anti-inflammatory properties. It can both prevent and treat conditions caused by inflammation.
If you're trying to manage inflammation, which is at the core of most diseases, it may be worthwhile to add turmeric to your diet. Whether you make ginger turmeric shots or drink a turmeric latte, even consuming just 1/4 teaspoon of turmeric per day can greatly reduce inflammation.
#2. Rich in Antioxidants
Curcumin, the main active component of turmeric, is a powerful antioxidant. Because of its chemical structure, curcumin is able to neutralize free radicals. Free radicals are unstable cells that can cause oxidative damage in the body, which is one of the mechanisms behind premature aging and certain diseases.
Turmeric is also rich in phytonutrients that can neutralize free radicals and reduce oxidative stress.
Some animal studies suggest that curcumin may even help stimulate the action of other antioxidants, though human studies are needed to support these theories.
#3. Supports Gut Health
Turmeric and ginger can help promote gut health. Turmeric is able to support healthy digestion, treat intestinal inflammation, and strengthen the gut flora. However, turmeric isn't the only ingredient in Golden Milk that can support gut health.
Turmeric lattes are made with non-dairy milk, typically plant-based milk like almond milk or coconut milk. These milk options don't contain lactose, a sugar naturally found in dairy products.
Lactose can often cause stomach upset, indigestion, bloating, or constipation if the individual is intolerant or sensitive to lactose. Lactose intolerance is a commonplace digestive disorder and affects 68% of the world's population.
#4. Calming and Relaxing
Curcumin is able to support brain health and regulate hormones. It may also increase the production of dopamine, serotonin, and noradrenaline, which can help reduce stress and anxiety. Because of this, turmeric has a calming and relaxing effect on the mind and body.
This soothing beverage can be enjoyed before bed to support healthy and restful sleep. In fact, a turmeric latte is a great choice of bedtime beverage, as it's also caffeine-free!
Origins of Golden Milk
Golden Milk comes from India, like many other dishes or beverages containing turmeric. Turmeric has been an integral part of traditional medicine for centuries, including Ayurveda and Jamu. Jamu is an ancient Indonesian wellness custom that utilizes healthy ingredients like turmeric, ginger, or cinnamon in healing rituals and beauty treatments.
Many of our skincare products are largely inspired by Jamu and Indonesian wellness practices. For example, our Clove Flower & Turmeric Anti-Aging Serum is a juicy gel serum that contains turmeric, clove, and green tea that helps support collagen production, smooth wrinkles, and brighten the skin.
The Bottom Line
Turmeric latte is a flavorful and healthy beverage that can enhance your daily wellness routine. Whether you want a soothing beverage before bed or want to consume turmeric for anti-inflammatory benefits, Golden Milk may be the missing piece in your self-care ritual!
Keep Reading: 7 Of The Healthiest Spices In The World
Frequently Asked Questions
Are turmeric lattes good for you?
Yes! Turmeric lattes contain ginger and turmeric, two spices that have known antioxidant and anti-inflammatory properties. Turmeric lattes are typically made with plant-based milk, which can be calming on the digestive system.
Does turmeric latte help you sleep?
Golden Milk is a soothing and relaxing beverage that can promote healthy sleep. It doesn't contain caffeine and can help your mind and body relax before going to bed.
What is the difference between Golden Milk and a turmeric latte?
Nothing - they're the same drink! Golden Milk is another name for a turmeric latte due to the bright orange hue that the turmeric gives the beverage.
How often should you drink a turmeric latte?
You can consume Golden Milk every day to enjoy the health benefits of turmeric. Feel free to brew yourself a mug of Golden Milk whenever you want to relax and unwind. It's the perfect end-of-day beverage.
Do turmeric lattes stain teeth?
Turmeric lattes are unlikely to stain your teeth, but fresh turmeric can stain your clothes or skin when touched. Be sure to handle it carefully if you'll be making your Golden Milk with fresh turmeric.
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