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 28 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 28 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
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.

Calories: 225kcal | Carbohydrates: 33g | Protein: 4g | Fat: 10g | Saturated Fat: 6g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 116mg | Potassium: 200mg | Fiber: 3g | Sugar: 13g | Vitamin A: 495IU | Vitamin C: 1mg | Calcium: 367mg | Iron: 3mg

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49 comments on Vegan Golden Milk Turmeric Latte

  1. Michele Stone

    5 stars
    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!

    1. Support @ Rainbow Plant Life

      Michele, So glad to hear you loved this recipe!

  2. Angela

    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!

    1. Support @ Rainbow Plant Life

      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!

  3. Neha Tanna

    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

  4. Conrad

    5 stars
    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!

    1. Support @ Rainbow Plant Life

      So glad you enjoyed the recipe, Conrad!

  5. Saumya

    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!

    1. Support @ Rainbow Plant Life

      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!

  6. Lynn

    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?

  7. Callie V

    5 stars
    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.

    1. Support @ Rainbow Plant Life

      Thanks for the lovely feedback, Callie!

  8. Amanda

    5 stars
    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 :-)

    1. Support @ Rainbow Plant Life

      Awesome, Amanda. Thanks for your comment and for taking the time to review!

    2. Ruthmary

      Is it ok to have a golden latte 2 to 4 times a day?

      1. Support @ Rainbow Plant Life

        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.

  9. Tami René Groves

    5 stars
    Absolutely easy and delicious!!

    1. Support @ Rainbow Plant Life

      Thanks for the lovely feedback, Tami!

  10. Kristine M Harrison

    Can I make this without the coconut oil?

    Love everything about Nisha!

    1. Support @ Rainbow Plant Life

      Hi Kristine, yes you can. Also, thanks for the compliment! :)

  11. Becky

    5 stars
    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.

    1. Support @ Rainbow Plant Life

      Becky, So glad to hear you two love this recipe!

  12. Nyamdorj

    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?

    1. Jodie L Christie

      5 stars
      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!

      1. Support @ Rainbow Plant Life

        Jodie, So glad to hear you loved this recipe!

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