Turmeric Golden Milk Latte Recipe
Golden Milk, Turmeric golden latte, Haldi Doodh, Turmeric milk - Whatever you call it. This is the traditional India health beverage that’s delicious and spicy. Below is a recipe for a golden milk spice mix and how to use it for your very own golden milk.
What is Golden Milk
Golden milk is a traditional Indian drink that can be served hot or cold. That other than being delicious, is also full of health benefits. It can be made a number of ways with a number of spices such as cinnamon and ginger but however you decide to make golden milk, there's always one key ingredient - turmeric.
This is what gives golden milk its name. Due to the bright yellow/golden colour the turmeric gives the milk.
It’s good to note that you may have heard of this beverage before under different but similar names. Golden milk is the popular name for this drink, but it also goes by many other names. You may of heard it being referred to as the following;
Turmeric milk
Golden milk latte
Turmeric milk tea
Haldi Doodh
Health Benefits of Golden Milk
The spice mix within this milk, especially the turmeric gives a wide range of health benefits. Here are a few of them.
Reduced inflammation
Preventing cell damage
Improving mood
Supporting brain function and improving memory
Preventing heart disease
Lowering blood sugar levels
Boosting the immune system
Improving bone health
Aiding digestion
Improves sleep
As you can see, it's pretty much an all rounder in terms of health benefits. Which is why it makes the perfect beverage to work into your daily or weekly routine. A lot of people who struggle with sleep will work golden milk into their night-time routine.
You can also work it into your morning routine to start the day off on a healthy foot first.
If your daily routine is pretty set in stone then maybe try a weekly golden milk. Treating yourself to a mug of the golden tincture on a Saturday or Sunday morning.
Golden milk for better sleep
So golden milk doesn’t exactly have the knock you out cold sedative sleep benefits of say, a sleeping pill or valerian. Instead, its a combination of ingredients which will help aid digestion and settle your stomach.
When it comes to sleep, feeling uncomfortable is a sure way to lose sleep fast. Feeling at your best, with a settled stomach and calm body is something golden milk does perfectly.
Which is why it's used for so many peoples night time routines. Turmeric, ginger and cinnamon all have anti-inflammatory and digestion aiding properties. This puts you in the perfect mood for sleep.
Sweeting golden milk
This step isn't necessary, but sweetening your golden milk balances out those spicy flavours. You want your first golden milk to be unsweetened. You may love it, if you don’t love it then don’t give up just yet. Try it with a little sweetening because that will make a big difference in softening and balancing them powerful spice notes.
However, we want to keep this healthy. So instead of using granulated white sugar. Try some of the following natural sweeteners. Sweeteners get a bad rep, but natural sweeteners are full of health benefits.
Agave
Honey
Maple syrup
Above are a few great choices for sweetening your golden milk.
What milk to use
This one is totally up to you. There's no specific milk needed to make golden milk. Treat it the same way you would coffee. If you’re vegan, feel free to swap out the milk for a whole milk substitute such as coconut milk, almond milk or oat milk.
Different ways of making golden milk
Search the web for 5 different golden milk recipes and you will find 5 completely different ways of making it. Other then the use of milk and turmeric, there’s no specific way to make this beverage.
Some recipes are as simple as mixing turmeric powder with milk and heating it up. Others call for 6+ spices and fresh turmeric root, blended and turned into a paste which is then blended with milk and heated up.
The thing I love about my recipe is that it’s a nice in-between.
I use a spice mix, the reason being is that if you truly want to fit this into your daily routine. Then its bloody difficult to do when you have to blend and mix up multiple ingredients every time you want a cup.
I opt for dry ingredients as opposed to fresh roots as it keeps better. That way, I can mix up a big batch of dry ingredients into a golden milk spice mix. Then use 1 tsp of it mixed with a mug of milk every time I want a glass. As easy as mixing up a cup of coffee.
It also means I can make my golden milk as flush and complex as I like, perfecting the flavour as I’m only whipping up a batch once every couple of months.
How to make golden milk spice mix
This recipe will make enough to last you for an entire month if you have a glass a few times a week. Keep in mind that these are all dry ingredients. It will last for a very long time. So feel free to double, triple or quadruple this recipe for a big batch.
However, I would recommend starting with this ratio before making a larger golden milk spice batch. That way you can change it to a way that suits you. Take away certain ingredients, add new ones or play around with the ratios until you get a spice mix you love.
Ingredients
Ground Turmeric - 5 tbsp
Ground Cinnamon - 2 tbsp
Ground Nutmeg 1 tsp
Ground Black pepper 1 tsp
Ground Ginger - 3 tbsp
Method
Mix in a bowl and combine together
Fill a jar with a tight fitting lid
Stick a cute label on it and you’re good to go!
Or just mix everything right in your jar and give a good old shake.
How to make golden milk
Now you have your golden milk spice mix, its time to mix up your golden milk. Use my recipe below then switch it up in a way that suits you.
Ingredients
200ml Milk (vegan or non. Whichever you like)
1 tsp Golden milk spice mix
1 tsp Sweetener (Honey, Agave or maple)
Method
Combine all ingredients in a saucepan and slowly bring the heat up to a drinkable temperature whilst stirring to combine.
Golden Milk Recipe
Golden Milk
Ingredients
Instructions
- Mix in a bowl and combine together
- Fill a jar with a tight fitting lid
- Stick a cute label on it and you’re good to go! or just mix everything right in your jar and give a good old shake.
- Combine all ingredients in a saucepan and slowly bring the heat up to a drinkable temperature whilst stirring to combine.
- Strain into a heatproof mug and enjoy
Notes
Once you've made it once, you can start adjusting the spice mix to create your own signature golden milk mixture.
Nutrition Facts
Calories
364.54Fat
11.89 gSat. Fat
6.04 gCarbs
65.21 gFiber
20.71 gNet carbs
41.49 gSugar
13.72 gProtein
12.23 gSodium
99.05 mgCholesterol
24.75 mgThe nutritional information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist’s advice. See our full nutrition disclosure here.
