I try to incorporate turmeric into my diet as much as possible. It’s one of nature’s finest superfoods, and Indian people LOVE it. Seriously, we use it as a panacea for any ill. Have a cold? Drink turmeric water. Joint pain? Wrap your joints in a turmeric paste. Feeling down? Drink turmeric milk. So today I thought I’d share my recipe for a Vegan Golden Milk Turmeric Latte.
First, let’s talk about what makes turmeric so healthy.
Health Benefits of Turmeric
The main active ingredient in turmeric is curcumin, which has powerful anti-inflammatory properties that boost the immune system. I learned this as a child when my sister sprained her ankle while we were playing dodgeball, and my aunt–instead of applying an elastic bandage or wrap, as we Westerners tend to do–made a turmeric paste and generously lathered it on my sister’s ankle. True story.
Turmeric is also an antioxidant superstar. This is because curcumin not only blocks damage-causing free radicals in the body, but it also stimulates the body’s own antioxidant defenses and mechanisms.
How to Get the Most out of Turmeric
Unfortunately, turmeric is not very bioavailable. That’s science speak for saying that it’s difficult for our bloodstream to absorb turmeric and reap the benefits. That’s because most of the curcumin gets metabolized before our bodies can absorb it. There are, however, two primary ingredients that can increase turmeric’s bioavailability, both of which you’ll find in this recipe.
First, black pepper. Black pepper contains an alkaloid called piperine, which enhances the bioavailability of many drugs, including turmeric. Studies have shown that combining just a little black pepper with turmeric can boost blood levels of curcumin by up to 2,000%!
Second, fat. Turmeric is fat-soluble (in contrast, it has a low solubility in water), so the presence of fat increases the solubility of curcumin. Combining turmeric with a healthy source of fat (such as coconut oil) allows the curcumin to be directly absorbed into the bloodstream.
But turmeric isn’t the only nutritional superstar in this Vegan Golden Milk Turmeric Latte. Let’s talk about our other superfood friends!
Ginger: ginger boasts antioxidant and anti-inflammatory properties, in addition to aiding digestion, reducing heart disease risk, and possibly reducing muscle soreness and pain.
Cinnamon: cinnamon contains large amounts of polyphenol antioxidants, which also have anti-inflammatory benefits. And some studies suggest that cinnamon may help reduce blood sugar, especially helpful for those with diabetes.
Cloves: Like turmeric, cloves are an incredibly rich source of antioxidants and boast anti-inflammatory properties. Cloves also promote digestion by reducing gas pressure and dyspepsia.
Coconut oil: as mentioned above, coconut oil helps increase the bioavailability of turmeric.
Tips for making this Golden Milk Turmeric Latte
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Use a creamy plant-based milk. While I love the versatility and wide availability of almond milk, it would not be my top choice for this milk. What makes this latte delicious and makes you forget you’re eating (drinking) a health food is the creaminess of the milk. I used Oatly oat milk with amazing results, but if you’re looking for a grain-free option, I recommend coconut drinking milk.
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If you’re not used to consuming turmeric, start out slowly. The recipe calls for 1 1/2 teaspoons, but if you’re new to turmeric, start with just 1 teaspoon (or even 1/2 teaspoon). Turmeric can have a strong taste, so it may take some time to acquire the taste.
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The recipe instructs you to use an electric frother, but that’s only if you really want to get that frothiness associated with a latte. If that’s not important to you, feel free to skip that step.
Happy sipping, friends!
Vegan Golden Milk Turmeric Latte
Ingredients
- 2 cups oat milk (substitute coconut drinking milk for a Paleo option)
- 1 1/2 teaspoons ground turmeric* (or 1 1/2 tablespoons of freshly grated turmeric)
- 1 teaspoon ground ginger (or 1 tablespoon freshly grated ginger)
- 1/2 teaspoon ground cinnamon, or 1 large cinnamon stick
- 1/8 teaspoon ground cloves, or 1-2 whole cloves (optional)
- 1/8 teaspoon ground cardamom, or 2-3 cardamom pods, crushed (optional)
- 1/4 teaspoon freshly cracked black pepper
- 1 tablespoon unrefined virgin coconut oil
- 1 tablespoon pure maple syrup optional
Instructions
- Add the milk to a small saucepan over low heat. Add turmeric, ginger, cinnamon, cloves (if using), cardamom (if using), and black pepper. Whisk until well combined.
- Bring the mixture to a simmer, but do not boil. Allow to simmer for 5-10 minutes, whisking occasionally, until smooth and hot. Alternatively, you warm the milk in the microwave and then whisk in all the ingredients using a whisk or an electric frother.
- Remove the saucepan from the heat. If you used whole spices, strain the golden milk over a fine mesh sieve and discard the solids. Stir the coconut oil and maple syrup (if using) into the milk. Taste and add maple syrup if needed.
- Use an electric frother to froth the latte, if desired.
Notes
Haven’t made this yet but I must say that I appreciate the whole and ground measurements in the list. I often have these items either while or ground and am always just guessing about the substitution amounts. Thanks Nisha!
Lovely to hear you find the blog post helpful, Nicol. I hope you love the latte!
I have had this drink in tea shops before and wanted to try and make it. It was delicious and easy to make. Thanks for sharing.
Glad you were able to successfully replicate it at home, Aileen! Thanks for the lovely review :)
A lovely hearty and warm taste. I used the half the maple syrup and half the coconut oil and that worked well for me
Thanks for sharing, Liza!
Hi Nisha,
I am trying to find a no milk tea recipe. I saw it once on your channel but not able to find it. Can you please share the link?
Hi Gopi, we’ve never created a vegan milk tea recipe but our friend Lisa ,aka The Viet Vegan, has! Here’s the link: https://thevietvegan.com/vegan-boba-milk-tea/.
Thanks again, Nisha!!!! <3 When I decide I like a recipe enough to make it every day, then make it in bulk to make my life easier, I figure it's about time I leave a review! I like it better than the kind at the shops & the spices are just richer, with more complexity, and perfectly balanced. I DID start using the microwave method, which is great! Thanks for adding that! It didn't diminish the recipe at all. The coconut oil in there is on point & decadent. Shame we have to leave it in there for the bioavailability & whatnot. ;) Best thing ever in any kind of weather, sitting on my front porch with a giant cup of this. So relaxing!
Thanks for the lovely review, Cynthia! We’re delighted you love the latte as much as we do :)
First time making Golden Milk and it’s so delicious and easy to make. I doubled the recipe and I’ll be saving some to try cold. It tastes rich and indulgent but feels healthy with all the lovely spices. Another wonderful recipe Nisha! Thanks for all your creativity and hard work!
Michele, So glad to hear you loved this recipe!
This is the best golden milk recipe I’ve seen! I just shook it up in a mason jar and drank it cold, but the ratios were all exactly what I like. Thank you! I love all of your recipes!
That’s so great to hear, Angela! Next time, would you mind leaving a rating alongside your review? Star ratings are big help to readers who are thinking of making the recipe. Thanks!
Hi Nisha
Love your blog and videos
I thought I saw a video of you making powder mixes for drinks e.g a pre-mix of turmeric, cardamom etc which one can take when travelling but I can’t seem to find it
Would you be able to share it?
Thanks so much
Neha
That video sounds great! I just wanted to let you know I just made this for 8 servings for meal prep & it worked great. I figured on about 2 teaspoons per serving & adding 1/2 TB maple syrup & coconut oil when making. It’s really cool how you can adjust the servings when you go to print. If you haven’t tried it, that might help.
Thank you Nisha for this delicious, healthy recipe!
I have an alternative guide using only cocktail shakers, a strainer, and a hot water kettle that others without a milk frother or stovetop may appreciate.
Step 1: Boil one cup of water.
Step 2: Add one cup of milk and the rest of the ingredients to a cocktail shaker.
Step 3: Shake ingredients together like you would would a cocktail to combine and froth the milk.
Step 4: Pour hot water into the large cocktail shaker, heating up your tea.
Step 5: Grab the large shaker with a towel and pour tea through a strainer into the small shaker.
Step 6: The small shaker acts like a decanter, letting the spices that made it through the strainer settle at the bottom. Pour from there into your tea cup and enjoy!
So glad you enjoyed the recipe, Conrad!
This turned out amazing! Best Golden Milk latte I’ve had. It took only ~10-15min to make since I was using all ground spices. I topped it with Oat-based whipped cream. Thanks Nisha!
Hi Saumya, we’re thrilled to hear you enjoyed this recipe! Next time, would you mind leaving a rating alongside your review? Star ratings are big help to readers who are thinking of making the recipe. Thanks!
How do you make your own oat milk? I have tried several different recipes and I’m not happy with how things are turning out. Do you add digestive enzymes?
So delicious! I did the microwave method and it worked great. I added a splash of maple syrup which balanced the spices well. Perfect balance of spices and so easy to make. I used Califia Farms Barista Oat milk.
Thanks for the lovely feedback, Callie!
This is absolutely banging! Best tumeric milk I’ve ever made. Love the heat of the ginger and pepper and the cardamom is divine. Thank you :-)
Awesome, Amanda. Thanks for your comment and for taking the time to review!
Is it ok to have a golden latte 2 to 4 times a day?
Hi Ruthmary, sure, we can’t see why not! There aren’t any ingredients in this recipe that we’re aware of that shouldn’t be consumed often.
Absolutely easy and delicious!!
Thanks for the lovely feedback, Tami!
Can I make this without the coconut oil?
Love everything about Nisha!
Hi Kristine, yes you can. Also, thanks for the compliment! :)
This is my first recipe using tumeric. I really like it! It’s a comforting drink somehow. My spouse and I have been enjoying it on chilly evenings. Extremely simple to make and delicious.
Becky, So glad to hear you two love this recipe!
Thanks for sharing your recipe. Can I use an ordinary cow’s milk instead of coconut milk because that is not readily available in my country?
This was easy to make and delicious. A bit spicy! I will make it again. I would definitely recommend listening to the advice to start with less tumeric for the beginners. Loved it!
Jodie, So glad to hear you loved this recipe!