Golden Milk Latte (Golden Turmeric Milk)

Golden milk latte is nutritiously rich, heartwarmingly colourful and packed with a well-rounded blend of spices. This golden turmeric latte recipe creates a drink to enjoy all winter long. It's great for boosting immune systems and fighting off nasty colds too.

This recipe was first published in January 2016 and updated in August 2021 with new images, step by step instructions, expert tips, frequently asked questions and a slight change to the recipe.

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Golden milk latte goes by numerous other names including: haldi doodh, golden turmeric latte or simply golden milk or turmeric milk. Whatever the terminology, expect a drink with a decidedly different and wonderfully deep flavour profile.

On its own turmeric can be slightly bitter, but when simmered with milk, a little sweetener and a handful of additional spices, it is transformed. The resulting golden latte is creamy, gently spiced and slightly sweet with an underlying flavour that is sure to surprise and delight.

This golden turmeric latte recipe produces a drink that is wonderfully soothing anytime of the year. But it's especially mollifying when suffering from wintery ailments such as colds and sore throats.

What is golden turmeric milk?

Golden milk latte originates from India. In its most basic form this drink is simply hot milk infused with turmeric. However, additional spices and a variety of sweeteners mean that there are many variations of this milky beverage.

Although called a latte, this drink contains neither coffee nor tea, so it is naturally caffeine free. It's a longstanding natural remedy for coughs, colds, general aches and pains and all manor of other minor ailments.

It's also a very soothing and comforting drink, making it an ideal drink to savour just before bed.

Although it can be ready in less than 5 minutes, the best results are achieved by allowing the spices to infuse for a little longer with the milk. It's still a very easy and quick recipe to prepare though, requiring just 1 pan and less than 20 minutes of your time.

Is turmeric latte good for me?

In a nutshell, yes it is. Granted there's fat from the milk and sugar from the honey, but overall, this drink is far less indulgent than a typical hot chocolate or a fancy syrup-laden coffee concoction with all the toppings from your favourite high street coffee shop.

And that's aside from all the health benefits that turmeric brings to the table. Apart from golden milk latte being a spirit-lifting, gloriously happy shade of yellow, this little number is loaded with goodness thanks to turmeric - a magical, golden ingredient appropriately nicknamed the spice of life.

Turmeric has acquired this nickname for good reason. This spice contains curcumin which has powerful anti-inflammatory effects and is a very strong antioxidant.

In fact there are plenty of conditions that consumption of turmeric, taken in various quantities, is regularly cited to aid or help prevent (read more about this here).

For now, I’m mainly concerned with the anti-inflammatory powers of turmeric, which makes a golden milk latte a great natural remedy for colds, sore throats and congestion.

And since turmeric and its wonder powers can also help strengthen your immune system regular consumption of this drink could mean fewer bugs to fight off in the first place.

Just a word of warning though. Don't overdo the consumption of this lovely drink. a cup each day will do you no harm at all, but drinking endless cups (3, 4,5...) could lead to a touch of tummy trouble.

Why this recipe is worth making

It’s clear that there are plenty of reasons to pour a mug of golden milk latte for your own well-being. But aside from the health benefits, it's a sheer joy to drink. My version embraces a well-rounded blend of spices:

• Peppery, aromatic turmeric
• Warming ginger & cinnamon
• Herbal cardamom
• Sweet, light, vanilla

If you’re after a nourishing drink that’s big on flavour, this recipe for golden turmeric latte is sure to please.

It's a particularly soothing drink – gently spiced with just a touch of sweetness. Hands down more pleasant than over the counter cold remedy drinks. And who could fail to be cheered up just by looking at that colour?

Ingredients

Turmeric is the star ingredient in a golden milk latte recipe. I've given details for using both ground turmeric and fresh turmeric root. Ground turmeric is generally easier to get hold of than fresh turmeric. If you do know a good source of fresh turmeric though, it's well worth using it in this recipe.

I didn't include black pepper when I first published this recipe in 2016. Since then, I've discovered that a little black pepper aids the absorption of curcumin, the powerful anit-inflammatory and antioxidant ingredient in turmeric. For this reason, I have listed it as an optional extra ingredient for anybody seeking to maximise the health benefits of this drink.

Full-fat cow's milk was used whilst developing this recipe. It adds a great base flavour on which to build the spice profile of this drink. Other milks can be substituted in, but the flavour and texture of the resulting drink will vary slightly.

I've kept the additional spice profile of this golden turmeric latte recipe relatively simple, using a blend of cinnamon, cardamom, ginger and vanilla. Treat my spice list as a suggestion. If there is a spice you do not enjoy then leave it out and feel free to add extra spices too.

I definitely feel that golden milk benefits from a little sweetener to balance any bitterness from the turmeric and to draw out the characteristics of the spices fully. My top choice is honey but maple syrup or demerara sugar make fine alternatives.

Step by Step Instructions

Golden milk is a very easy drink to make. Don't be impatient - let it cook for the full time suggested to maximise the flavour:

1. Slice the fresh turmeric root (if using), split the cardamom pods open, break the cinnamon stick into pieces and lightly crush the peppercorns (either in a pestle and mortar or using the end of a rolling pin). Put all of the ingredients into a saucepan
2. Heat until scalding but do not let the milk boil
3. Take off the heat and allow to infuse for 15 minutes then reheat
4. Strain through a piece of muslin or a nut bag and serve immediately, adding more honey to taste

Expert Tips

1. Use fresh spices for maximum flavour. If you are not sure how fresh your spices are rub a little between your fingers and take a sniff. If it has a pronounced aroma, its good to use. But if the aroma is difficult to detect, it's time to open a fresh batch
2. Don't skimp on the infusing time. Those 15 minutes are vital for the spices to impart their full flavour to the drink
3. And don't boil the milk (it's bad for the turmeric)
4. Make this drink vegan: swap the honey for maple syrup or demerara sugar and use a suitable dairy-free milk alternative
5. Vary the spices - use my list as a guide and don't be afraid to up the amounts used for a more pronounced flavour (but go steady on the turmeric itself)
6. Create a frothy top to this latte either with a milk frother or a stick blender

Frequently Asked Questions

More Drinks with Health Benefits

Prefer cold drinks when you have a sore throat? Give one of my smoothies a go:

Cold Fighting Tropical Turmeric Smoothie

Check out this recipe

Immune Boosting Mint Green Smoothie with Ginger, Spinach & Lime

Check out this recipe

Cold Busting Pineapple Smoothie

Check out this recipe

Have you made this turmeric latte recipe? If you have please give it a rating or leave a comment - I love to hear how you get along with my creations.

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Golden Milk Latte (Golden Turmeric Latte)

Jane Saunders

Nutritiously rich. Heartwarmingly coloured. Packed with a well-rounded blend of spices. Golden Milk is the drink to enjoy all winter long. Great for boosting your immune system and fighting off nasty colds. I've used regular cows milk in my recipe but you can substitute your milk of choice e.g. goats, almond, soya, rice....

5 from 3 votes

Print Pin Rate

Course: Drink - non-alcoholic, Drinks

Cuisine: Worldwide

Diet: Vegetarian

Prep Time: 2 minutes

Cook Time: 3 minutes

Infusing time: 15 minutes

Total Time: 20 minutes

Servings: 2

Calories: 149kcal

Cook ModePrevent your screen from going dark

Ingredients

• ▢ 400ml/ 1 ¾cups whole milk
• ▢ ½ teaspoon turmeric powder or 1 inch fresh turmeric
• ▢ 1 cinnamon stick (5cm/ 2 inch)
• ▢ 4 cardamom pods
• ▢ ½ teaspoon vanilla extract
• ▢ 2 teaspoon honey (add more to taste)
• ▢ 2 slivers fresh ginger (1-2mm thick)
• ▢ 5 Black peppercorns (optional)

Instructions

• If using fresh turmeric root slice it into thin rounds (no need to peel it). Crack open the cardamom pods and bash the peppercorns (if using) briefly to crack them but do not grind them
• Put all of the ingredients into a small pan and heat until scalding but do not allow to boil
• Turn off the heat and allow to infuse for 15 minutes, then reheat
• Strain through a piece of muslin or a nut bag and serve immediately, adding more honey to taste

Notes

Expert Tips

1. Use fresh spices for maximum flavour. If you are not sure how fresh your spices are rub a little between your fingers and take a sniff. If it has a pronounced aroma, its good to use. If the aroma is difficult to detect, it's time to open a fresh batch
2. Don't skimp on the infusing time. Those 15 minutes are vital for the spices to impart their full flavour to the drink
3. And don't boil the milk (it's bad for the turmeric)
4. Make this drink vegan: swap the honey for maple syrup or demerara sugar and use a suitable dairy-free milk alternative
5. Vary the spices - use my list as a guide and don't be afraid to up the amounts used for a more pronounced flavour (but go steady on the turmeric itself)
6. Create a frothy top to this latte either with a milk frother or a stick blender

Make in Advance

Just make a batch as instructed (no need to reheat in step 3) and store in the fridge once strained. If the milk is fresh at the point of making the drink, then it will keep well for up to 4 days in the fridge. Ensure it is covered.

To reheat, simply stir the batch, pour out the required amount and reheat in a saucepan or the microwave. Again, ensure it is hot but do not allow to boil.

Alternative Milk Choices

The choice of milk used for this drink is entirely up to you. It's lovely made the traditional way, with cow's milk, but can be made with any kind of dairy-free milk alternative to suit your own tastes and dietary requirements.

Keep in mind that nut, soya, oat and coconut milk all vary slightly in flavour and some froth up better than others.

For the ultimate indulgence, coconut milk adds a distinctively rich and thicker quality to the drink.

Nutrition Per Serving (Approximate)

Calories:149kcal | Carbohydrates:16g | Protein:7g | Fat:7g | Saturated Fat:4g | Polyunsaturated Fat:1g | Monounsaturated Fat:2g | Cholesterol:20mg | Sodium:88mg | Potassium:353mg | Fiber:2g | Sugar:11g | Vitamin A:329IU | Vitamin C:1mg | Calcium:261mg | Iron:1mg

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