This divine golden milk or turmeric latte is the perfect drink for the season. It warms you from within, warding off colds and infections while boosting the metabolism, thanks to the star ingredient, turmeric. Taken just before bedtime, it helps you sleep better. And this is not just a super antioxidant, anti-inflammatory beverage; it is also superbly delicious with the alluring flavors of cardamom, cinnamon, cloves, ginger and saffron.
The first sign of the sniffles would send my mom scurrying not to the medicine cabinet but to the kitchen, to cook up some turmeric milk or haldi ka doodh. It was the best medicine a kid could ask for --warm, soothing, sweet and infused with the aroma of spices.
Now, in my home, I often stir up turmeric milk for my family during cold and flu season, although I confess I often make it just because it's so tasty.
Turmeric, as we all know by now, has some amazing health benefits and one of them is its ability to fight infections. Turmeric milk harnesses this amazing antioxidant power of turmeric and amplifies it with other warming spices, including cinnamon and, sometimes, ginger. It's such effective medicine that this amazing drink has now found a global fan following and has been glamorized with sobriquets like "golden milk" and "turmeric latte."
Every Indian cook has their own recipe for golden milk, but here today I want to share with you a recipe that is uniquely mine and yet quite authentic. It sticks close to the drink's ayurvedic roots, is utterly healthful, and stunningly delicious. If you make a cup, I promise, you'll be back for more.
Why you will love this recipe
- It is like drinking a treat out of a glass. This turmeric milk is so delicious with nuts and saffron and other spices, you will want to drink it all the time.
- It is so, so nourishing and healthful. You can read more about just a few of the many health benefits of turmeric milk in the next section.
- It is everyone friendly. Kids nor adults can resist a cup of golden milk. My recipe is soy-free, dairy-free and gluten-free. I do include nuts for flavor and their healthful properties but you can leave them out if you are nut-free.
Health benefits of golden milk
- Turmeric, aptly called the golden spice, has long been used in Ayurveda to boost energy, soothe the digestive system, heal the respiratory system and fight joint pain and arthritis.
- Turmeric is antibacterial, antiviral and antifungal and it helps fight infections.
- Turmeric and ginger together help fight gas and bloating.
- All of the spices in golden milk, including turmeric, cinnamon, cloves and cardamom, have antioxidant and anti-inflammatory powers. They help control blood sugar, improve heart health, and fight cancer.
- Spices also improve brain function, and can keep diseases like Alzheimer's and Parkinson's at bay.
- Nuts are warming to the body and give you a nutrition boost. They also contain magnesium and calcium and small amounts of melatonin, which can improve sleep quality.
- Curcumin and saffron help reduce anxiety and promote better sleep. These two herbs can also be a powerful aid for weight loss.
Expert tips for making golden milk
- Use a creamy non dairy milk. Oat milk or soy milk are both great choices. Thinner milks like almond milk can be used but won't have the same amazing flavor.
- Add a few nuts to the golden milk. The fat in the nuts helps improve the absorption of curcumin, the active compound in turmeric. The nuts also further boost the nutritive qualities in golden milk and make it taste creamier and more delicious. Walnuts, pistachios, cashews and almonds are all good choices. If using almonds make sure you don't peel them but use them whole. If you are nut-free add a few pumpkin seeds.
- Don't add too much turmeric. I should have put this in caps because this is probably the single biggest mistake people make. Turmeric is not only bitter and astringent tasting which can ruin the flavor of the drink, but in large quantities it can cause bloating, acidity, nausea and upset stomach in some people. In some cases it can cause kidney stones. A rule of thumb is no more than ½ teaspoon per cup of milk. That's enough to harness the goodness of turmeric without making yourself sick. You can enjoy more turmeric (in small quantities) in other recipes during the day, including in your smoothies or in tasty recipes like this turmeric ginger tea, turmeric rice or turmeric cardamom cake.
- Throw in a pinch of saffron. This is not absolutely necessary but saffron, also a warming spice with multiple benefits, adds flavor and a further health boost.
- Use chai masala to make the golden milk. One of my favorite ways to use chai masala, besides making fantastic masala tea of course, is in golden milk. The blended spices release their goodness into the turmeric milk more easily than whole spices would. Also chai masala has more beneficial spices than you would normally add to turmeric milk, including black pepper. Piperine, a compound in black pepper, makes the turmeric more bioavailable to the body. If you can't make chai masala, look at the FAQs section to see which spices to add to the turmeric latte.
Ingredients
- Non-dairy milk. Use a creamier non dairy milk like oat milk, soy milk or cashew milk.
- Saffron (kesar). You just need a pinch of saffron to boost the healing powers of your turmeric tea.
- Nuts. I use almonds (with skin on) and cashews to thicken the milk and add more flavor to it, as well as to harness the health benefits of nuts. You can choose any nuts you like, including walnuts and pistachios. If you are nut-free skip the nuts. You can also add a tablespoon of pumpkin seeds or pepitas instead of the nuts.
- Turmeric (haldi). Try and buy organic ground turmeric when possible. You can use fresh turmeric in this recipe. Substitute each half teaspoon of turmeric with a teaspoon of freshly grated turmeric.
- Ginger (adrak). Ginger is not just good for you in the winter, it also has so much wonderful flavor. It adds a wonderful twist of spicy-fresh flavor in this golden milk.
- Chai masala. My chai masala recipe has the perfect blend of healthful spices, including cinnamon, cardamom, cloves, star anise, peppercorns and ground ginger. But if you would rather mix up your own spices for the turmeric latte, read the FAQs section below.
- Sweetener of choice. Honey is often added to turmeric milk because it can soothe sore throats, but because we are vegan here you can use another sweetener like coconut sugar. Maple syrup is fine too. Or use regular cane sugar or any sugar you have on hand. If you are avoiding sugar, you can use any sweetener of your choice, including stevia or erythritol. You can also blend up 3-4 dates along with the nuts and milk and skip any more added sugars altogether.
How to make golden milk
- Place the milk in a blender along with the saffron and nuts. Blend until very smooth. (You can skip this step if you aren't adding nuts. Just add the saffron to the milk in the saucepan.)
- Add the blended milk to a saucepan along with all of the remaining ingredients. Let the turmeric milk infuse with the spices over low or medium low heat until the milk is just about to boil.
- Turn off the heat and let the golden milk stand, covered, for five more minutes. Strain into cups and enjoy!
Variations
- In a hurry? Make this turmeric milk with just four ingredients. At its most basic turmeric milk needs no more than four ingredients--milk, turmeric, ground black pepper and a sweetener. If you can't make the time just skip everything else. This may not taste as amazing but it will taste good and still has great health benefits.
- Make this with whole spices instead of chai masala. For this recipe, which makes 4 6-oz servings of turmeric latte, use 4 cloves, 4 green cardamom pods, a ½-inch stick of cinnamon, 4 cloves and 4-5 peppercorns. Crush them in a mortar and pestle or in a spice grinder and add to the milk in the saucepan.
Frequently asked questions
Sure, turmeric milk is a healthful drink and you can definitely incorporate it into your diet on a daily basis.
Turmeric, saffron, ginger and the other spices in this drink all have metabolism-boosting properties, making this a great drink if you are looking to lose weight. Be sure not to overdo the sugar, or use a sweetener like stevia or erythritol.
The quantity of turmeric per serving in this recipe is not going to cause stomach upsets. But if you have a very sensitive stomach you can start out by adding less, then work your way up gradually. Spices are extremely potent and turmeric is known to cause bloating, acidity and diarrhea in some people when consumed in excess.
It is best to make turmeric milk right before you plan on drinking it. You should make the chai masala in advance, and you can grate and store ginger in the fridge for up to a week.
More turmeric recipes
Golden Milk
Equipment
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Saucepan with lid
Ingredients
- 3 cups non dairy milk (I used oat milk)
- 3 raw almonds (skin on)
- 1 tablespoon raw cashews
- ¼ teaspoon saffron
- 1½ teaspoons ground turmeric (or use 3 teaspoons fresh, grated turmeric root)
- 2 teaspoons ginger (grated)
- 1½ teaspoons chai masala
- 4 teaspoons sugar (I used coconut sugar. You can use maple syrup or turbinado sugar or any other sugar. If low carb use stevia or erythritol).
Instructions
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Place the milk in a blender along with the saffron and nuts. Blend until very smooth. (You can skip this step if you aren't adding nuts. Just add the saffron to the milk in the saucepan.)
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Add the blended milk to a saucepan along with all of the remaining ingredients. Let the turmeric milk infuse with the spices over low or medium low heat until the milk is just about to boil.
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Turn off the heat and let the golden milk stand, covered, for five more minutes. Strain into cups and enjoy!
Notes
- In a hurry? Make this turmeric milk with just four ingredients. At its most basic turmeric milk needs no more than four ingredients--milk, turmeric, ground black pepper and a sweetener. If you can't make the time just skip everything else. This may not taste as amazing but it will taste good and still has great health benefits.
- Make this with whole spices instead of chai masala. For this recipe, which makes 4 6-oz servings of turmeric latte, use 4 cloves, 4 green cardamom pods, 4 cloves and 4-5 peppercorns. Crush them in a mortar and pestle or in a spice grinder and add to the milk in the saucepan.
- Don't boil the milk while cooking the golden milk. Instead let it come to scalding point over low to medium low heat, then turn off the heat, cover the milk and let the spices infuse for a few more minutes. This will give you the best flavor. And always drink golden milk hot for the maximum benefit!
Nutrition
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The post Golden Milk (Turmeric Latte) appeared first on Holy Cow Vegan.
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