Vegan Golden Milk Turmeric Latte

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This Golden Milk Turmeric Latte is vegan, gluten-free, paleo-friendly, and packed with immune-boosting antioxidants, nutrients, vitamins, and healthy fats. Tastes creamy and indulgent but is 100% healthy and so good for you!
Prep Time: 15 mins
Cook Time: 15 mins
Total Time: 30 mins
4.9 from 15 votes

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.

Vegan Golden Milk Turmeric Latte

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

  • 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.

  • 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.

  • 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

4.9 from 15 votes
This Golden Milk Turmeric Latte is vegan, gluten-free, paleo-friendly, and packed with immune-boosting antioxidants, nutrients, vitamins, and healthy fats. Tastes creamy and indulgent but is 100% healthy and so good for you!
Prep Time: 15 mins
Cook Time: 15 mins
Total Time: 30 mins
Course: Breakfast
Cuisine: Indian
Diet Vegan
Keyword: dairy-free, drinks, gluten-free, golden milk, latte, nut-free, refined sugar free, soy-free, turmeric
Serving size: 2

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

*If you are new to consuming turmeric and haven’t acquired the taste yet, use just 1 teaspoon.

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22 comments on Vegan Golden Milk Turmeric Latte

  1. Fiona

    5 stars
    Wow sooo delicious!

  2. Caryn

    5 stars
    Yum. Such a good alternative to coffee or tea!

  3. BananeSurBalcon

    5 stars
    Absolutely delicious! :3

    Perfect if you have chronic pain and/or are recovering from surgery that has left you very bruised & swollen.

  4. lara

    5 stars
    soooo good for a rainy Sunday afternoon! I used hot water to boil the spices and added a bit of a vanilla bean. on top i put a little bit coconut cream and foamed oat milk. extremely delicious. thanks, Nisha :)

  5. Maren

    5 stars
    This is seriously delicious. I know it says “breakfast,” but I’m drinking it now instead of my normal afternoon coffee/latte. I decided to do something more wholesome and healthy, and I’m really glad I did!

  6. Roberta

    5 stars
    Wow, what a treat! I just looking for a good golden oatmilk recipe and I really enjoyed this! Incidentally, I was also having a headache and neck pain, which seems to have subsided after consuming a cup of this an hour or so ago! Creamy spicy, delicious and helping my body to be ache free?! fantastic, looking forward to trying it with the Cardamon next time!

  7. Callie V

    5 stars
    The perfect blend of creamy and spicy. I added extra ginger because I love the zing. What a great afternoon drink!

  8. Susan Clark

    Nisha, can I use soy milk cause I need the extra protein.
    Thanks Susan

  9. Lynn McIntyre

    5 stars
    This latte is our go to drink now at least every other day. It’s flavour is smooth, creamy (oat milk) with an indescribable delicious blend of turmeric, ginger, cinnamon , which marry together so nicely. We are not only enjoying the flavours, but it is helping with joint pain for the both of us. During the day I make it with fresh turmeric and ginger and at bedtime I take the shortcut route and use dried spices. Thank you for sharing your recipe with us Nisha.

  10. Danielle King

    3 stars
    I’m glad I tried this, however it made my mouth numb and tingly. I used only 1 teaspoon of the turmeric. The spices were super overpowering and made me nauseated after drinking. The first sip was pretty good, but as you went down it got thicker and more potent. You would have to constantly stir this to keep it smooth. Or run it through superfine muslin to get all the powdered spices out. Maybe you have to get used to it, but I dont want to.

  11. Teresa Hamilton

    5 stars
    WOW ! This is absolutely spectacular ! I just quit drinking coffee and this is the perfect replacement .

  12. Carmela

    5 stars
    Every recipe of yours has been a hit. Your instructions are excellent, your food combinations are inventive, the recipes are precise and the dishes are always flavorful. Your tips on how to prep ahead, be more time efficient and make use of every possible scrap are brilliant. I have one question on the golden latte – what is that luscious looking topping? 😀

  13. Sumit Kumar

    Thanks for Sharing the useful information. Turmeric milk is rich in antioxidants or prevent and fight diseases. Regular consumption of turmeric milk may also eliminate the possibility of having life-threatening issues like heart attacks, neurological disorders, and even cancer. Here are some Amazing health Benefits of consuming turmeric milk at Bed Time. https://www.healthnwellness.in/health/turmeric-milk-benefits-for-a-healthy-body-at-bedtime/

  14. Luke

    Just wondering how to get the squirt of cream on the top?

  15. SURIN

    HIDO YOU HAVE THE NUTRITION FACTS?
    THANKSSue

  16. SURIN

    I’m making this right now! I’d never had turmeric until a few years ago and now I can’t get enough of it. I make ginger turmeric salad dressing just so I can eat turmeric with salad as a delivery mechanism. I’ve had golden milk tea but never with cardamom and cinnamon so I can’t wait to see how it is!

    1. Nisha Vora

      Hi Tina, I am so happy you made this latte and hope you enjoyed it. It’s very common in India to include cardamom and cinnamon in turmeric milk! I love the sound of turmeric salad dressing. Turmeric is such a wonderful, nutritious ingredient.

  17. Hope M N

    Secrets of Turmeric
    Hello there!:) If you like Superfoods, you will fall in love with Turmeric! Did you know Turmeric can be used for anti-inflammatory, healthy skin, acne, wrinkles, hair growth, and much more. Learn the Top 10 Benefits of Turmeric and then read the fantastic eBook on all the Amazing Uses of Turmeric. You will discover how to use Turmeric for Weight Loss, Skin Care, Pain Relief, and a ton of other amazing benefits.https://bit.ly/2kcx387

  18. DeAnna

    Along the same lines as Stacey’s question, would it also work to double or triple using all of the ingredients minus the milk (with water) to make a paste to store and then mix a tablespoon into a glass of milk as desired?

    1. Nisha Vora

      Hi DeAnna, I have never tried that method but it sounds like it could definitely work! My mom stores a ginger-garlic-chili pepper paste in the fridge and it stays well for a decent amount of time (even longer in the freezer) so I assume this method should work for you!

  19. Stacey

    Love this recipe. Question – can I make a large batch of this ahead of time and store it in the fridge?

    1. Nisha Vora

      Hi Stacey! Thank you! You can store it covered in a glass jar or airtight container for 4-5 days. Just give it a stir and heat it on the stove (or microwave). Enjoy!

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