Don't we all know and love it by now: Golden Milk.
Also known as turmeric latte or, as I like to call it, sunshine in a mug.
It's a traditional Indian drink that has its roots in Ayurveda. It's spicy, creamy, comforting and lightly sweet blend of hot milk and ground or grated turmeric. The key ingredient in this turmeric latte is of course the turmeric with its anti-inflammatory properties. It's what makes this beverage a "health potion" and that gives the golden milk its beautiful yellow hue.
It's a wonderful winter beverage, especially for people with vata constitution (I'm a pitta/vata, so it also applies to me), as it is warming, soothing and nourishing. It warms you up from the inside out. I love to drink this before going to bed.
This is also a great recipe for when you have a cold or a sore throat, or when you need an emotional pick-me-up. Or just any time, really.
All you need is 3 ingredients and 5 minutes!
I've actually provided you with two versions below, one a little simpler than the other. I'll admit that I usually go for the first (quicker) recipe – but if you've got a few extra minutes, the longer method is definitely worth it!
What's So Great About Turmeric
Turmeric contains curcumin, the polyphenol identified as its primary active component, which exhibits 600 potential health benefits of turmeric including antioxidant, anti-inflammatory, anti-septic and anti-cancer properties. Additionally, it boosts immunity, helps maintain cholesterol levels, promotes digestive health, detoxifies the liver, regulates metabolism and weight management, as well as high blood pressure, memory and brain function. Turmeric is also said to balance all Ayurvedic doshas.
Two ingredients that make the turmeric more available for our bodies to absorb are 1) black pepper, which enhances curcumin's bioavailability by 1,000 times, due to black pepper's hot property called piperine, and 2) fat such as coconut oil or full-fat milk. So make sure to always add a pinch of black pepper and some fat to your golden milk!
GOLDEN MILK AKA TURMERIC LATTE
Main ingredients: non-dairy milk, turmeric powder, pepper
difficulty level: easy
serves: 2
suitable for: vegan, lactose-free, gluten-free
Ingredients
2 cups full-fat plant-based milk (e. g. soy, oat, almond for vata, pea for kapha, or coconut for pitta and vata – my favourite is oat milk, either Oatly Oat Drink Whole or Alpro Not M*LK, or 1 cup oat milk and 1 cup coconut milk)
1 tsp ground cinnamon
1 tsp coconut oil (for pitta and vata)
raw honey (for kapha and vata), maple syrup (for pitta and vata) or a blended soft date (for vata and pitta), to taste
Instructions
Combine all of the above ingredients in a small saucepan and bring to a gentle simmer for 1 minute or so – or heat up in the microwave for about 2 minutes. Taste and add sweetener if required. Enjoy immediately.
This step is optional, but recommended:
Add the warm golden milk to a blender and blend on high until a
creamy, frothy texture forms. Or simply use an immersion blender to
blend it up.
Alternatively, you can blend it first and then transfer
the drink to the saucepan to warm up.
Ingredients
2 cups full-fat plant-based milk (e. g. soy, oat, almond for vata, pea for kapha, or coconut for pitta and vata – my favourite is oat milk, either Oatly Oat Drink Whole or Alpro Not M*LK, or 1 cup oat milk and 1 cup coconut milk)
1/4 tsp ground ginger (for vata) or cayenne pepper (for kapha)
a good pinch of freshly cracked black pepper
1 tsp coconut oil (for pitta and vata)
raw honey (for kapha and vata), maple syrup (for pitta and vata) or a blended soft date (for vata and pitta), to taste
Instructions
To a small saucepan add the water, and whisk in the turmeric powder. Add remaining spices: cinnamon, cardamom, and ginger or cayenne pepper. Stirring frequently, heat up the mixture until it forms a paste (takes about 10–12 minutes). The colour will change, it will get a little darker and more golden over time – be careful to not scorch the paste!
Add the milk, and bring to the boil again. Then turn off the heat and allow simmer over low heat for about 1 minute while constantly stirring. Finally add the freshly cracked black pepper and 1 teaspoon of high-quality coconut oil. If you prefer you golden milk to be sweeter, add raw honey, maple syrup or a blended date. A dash of vanilla essence is also lovely.
This step is optional, but recommended:
Add the warm golden milk to a blender and blend on high until a
creamy, frothy texture forms. Or simply use an immersion blender to
blend it up. Enjoy immediately.
NOTES:
- Warning: Turmeric stains, so you might want to wear an apron. However, sunlight is luckily able to fade turmeric stains on clothing. (Yes, I've tried it myself, and it works!)
- To make things easier, you can make up a bigger batch of the spice blend and store it in a jar at room temperature. Then all you need to do is add a heaping teaspoon of your spice blend to your hot milk, and perhaps a spoonful of coconut oil and sweetener, pour everything into a mug and enjoy!
- You can also have this drink iced cold in the summer as a refreshing iced turmeric latte.
- Another delicious variation of the golden milk is a golden hot chocolate topped with (vegan) whipped cream – yum!
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