Recipe: Golden Turmeric Latte

Turmeric Golden Latte

The turmeric golden latte is a popular warm beverage that not only tastes yummy but has a range of benefits. Golden milk, traditionally known as “Haldi Doodh” originates from the Indian culture and ancient practice, Ayurveda. Ayurvedic Medicine is a healing modality dating back over 4000 years, aiming to promote good health by maintaining the delicate balance between mind, body and spirit. 

Golden milk was traditionally prepared as a decoction with the key elements being turmeric root, providing nutritional value along with the rich golden hue; black pepper to assist with absorption; and a source of fat, creating a base for the fat soluble turmeric. This special combination is beneficial to overall wellness plus boasts an aromatic fragrance that was seen to inspire a sense of tranquillity.

The main ingredient Turmeric, or Curcuma longa has long been used in traditional Ayurvedic medicine and is still widely used in present times for its array of health benefits. Modern research has identified these effects are due to the active constituents, curcuminoids – primarily curcumin. Curcumin has anti-inflammatory effects which benefit the joints, particularly for relieving symptoms of mild osteoarthritis such as mild joint inflammation, mild joint pain and stiffness while supporting joint mobility. Curcumin also has antioxidant properties which help to reduce free radical formation and damage caused to cells and this within itself has an abundance of value to general wellbeing. 

Additional ingredients now commonly incorporated in the golden latte also have health benefits:

• Ginger: helps to relieve symptoms associated with dyspepsia/indigestion such as nausea
• Cinnamon: supports healthy blood sugar levels and healthy blood lipid levels
• Cloves: have a high content of polyphenols which hold protective antioxidant effects  
• Cardamom: maintenance of liver health and functions such as general detoxification 
• Nutmeg: has antimicrobial actions which help to fight against various bacteria

At-Home Turmeric Golden Latte Recipe

Serving: 2 Cups

Preparation Time: 5 Minutes 

Cook Time: 5 Minutes

Total Time: 10 Minutes

Ingredients

• 2.5 cups (475mL) of unsweetened non-dairy milk
  [e.g. almond, coconut, oat, rice, cashew milk]
• 5cm piece of fresh Turmeric root, sliced 
• 2.5cm piece of fresh Ginger root, sliced 
• 1 stick of Cinnamon 
• 1 pinch of black pepper or peppercorns 
• 1 tablespoon of coconut oil or ghee
• 0.5-1 tablespoon of sweetener (optional)

[e.g. honey, maple syrup, coconut sugar, stevia, agave, monk fruit, inulin]

Method 

1. In a small saucepan, warm milk and add the coconut oil to melt down
2. Add to saucepan the fresh turmeric, ginger, cinnamon, peppercorns etc. 
3. Allow the combination to simmer (not boil!) while continuing to stir for ~5-7 minutes 
4. Use a fine mesh strainer to strain out the remnants of herbs for a creamy texture
5. Whisk in sweetener if desired and serve while warm. Enjoy! 

This creamy, nourishing turmeric golden latte recipe is suitable for vegetarians and vegans, is free from dairy, gluten, caffeine, artificial sugars and is also paleo friendly. 

Popular ingredients to compliment your latte include:
vanilla bean, chili, cayenne pepper, rooibos, saffron, chicory root, roasted carob or Himalayan salt.

Serving sizes vary between individuals and the health benefits they are trying to achieve. Try introducing this drink into your diet slowly, working up to 1-3 cups per day. 

This recipe, based off the traditional golden milk, calls for fresh herbs and spices to maximise the flavours and nutritional content – however there are no set rules as to which ingredients and how much to include. Experiment for your preferred combination, by including or omitting ingredients based on personal taste. For an easier and quicker method, you may use purchased ground herbs, although the fresh variety will be more flavoursome. When using fresh ingredients, the remainders can be strained and stored in the fridge for 2-3 days and simply reheat the combination with milk over the stovetop to get a few more servings!