This warm cup of Golden Milk Turmeric Latte is loaded with antioxidants and healthy fats and is caffeine-free. An Indian inspired recipe good for anytime of day and completely vegan. Creamy, vegan and made in 5 minutes.
This time of year when the seasons are right on the verge of changing, I’m always craving something comforting and warm. Usually that craving pops up in the afternoon, but in an effort to preserve my sleep habits, I like to go for something warm and caffeine-free.
So, while I enjoy my typical Strawberry Matcha Lattes in the morning, I’ve come to use caffeine-free options like this Golden Turmeric Latte in the afternoon or evening as a way to unwind.
What is Turmeric Milk (Golden Milk)?
Turmeric has a number of uses both medicinally and in the kitchen. One way it has been used is in a beverage called haldi doodh, which is Hindi for Turmeric Milk. The original and traditional way it has been enjoyed generally combines warm whole fat milk with turmeric. It can be sweetened and other spices can be added if desired to further enhance the taste.
Why You’ll Love this Golden Turmeric Latte
- It’s a great replacement for caffeine in the afternoon and won’t impact your quality of sleep
- Easy to make and can be made in 5 minutes
- A vegan beverage that is still hearty and creamy even without the use of whole fat dairy milk
- Can be modified to fit your taste preferences
- A great way to get in various antioxidants
Turmeric Milk Health Benefits
Turmeric has a long history of medicinal use in Eastern and Western medicine and may help with improving upset stomach, arthritic pain, stomach ulcers, heartburn, and other conditions (Food & Nutrition Magazine, The Academy of Nutrition and Dietetics). One of the antioxidants found in turmeric is curcumin, and it has been tied to some of the following effects:
It is important to note that these findings still require more research especially considering that there aren’t enough human studies available to make any claims for the general population.
Better Absorbing Curcumin from Turmeric
In order to better absorb the anti-oxidant compound found in turmeric (curcumin), it is best to pair turmeric with both black pepper and a fat. Traditionally, the fat would be from the whole fat cow’s milk, but to make this recipe vegan we are using a plant-based milk (oat milk) and pairing that with a plant-based fat in the form of a nut butter.
Key Ingredients and Substitutions
- Plant Based Milk: I’ve chosen oat milk as it froths very well and is low in saturated fat, but other plant-based milks work really well here too. Choose what you like and just make sure to heat them gently.
- Turmeric: The main star spice for our beverage. To make this really quick and easy use ground turmeric. You can use fresh, just slice it and steep it in the milk, then strain the milk before drinking.
- Black Pepper: You just need a tiny pinch to help better absorb the antioxidant curcumin found in turmeric. This will ensure you are getting the max benefit from your beverage.
- Other Spices: To help enhance the flavor of our milk, I chose to add ginger, cinnamon, and cardamom. You can make these spices optional or vary up the amounts based on your liking.
- Sweetener: I always have maple syrup at home and it’s easier to blend into this beverage. You can always use the sweetener that you prefer including sugar, agave nectar or brown rice syrup.
How to Make a Golden Milk Turmeric Latte
All you need is a sauce pan. Add in all of your ingredients starting with your milk and then add in your spices, sweetener and nut butter.
Warm your milk up and then carefully whisk the ingredients together until fully combined and heated through. Make sure not to warm your milk over a high heat as this can scald the milk or even make your milk bubble over your pan.
- Adjust the spices to your liking. Many of us have different taste preferences, so it’s helpful to start with smaller amounts of the spices and add more as you like.
- To avoid other plant-based milks from curdling when heated, make sure to heat the milk gently. Don’t add your cold milk to a hot pan. Start heating your milk on a low-medium heat and make sure to whisk well as it warms through.
- If using fresh or whole spices, make sure to strain your milk to remove them before serving.
- You can sweeten the beverage to your liking to help balance the taste of the turmeric. You can also choose to leave it out entirely.
- Your spices will settle as the beverage sits over time. If you notice this, just give the drink a mix and it will help redistribute the flavor.
- The longer you simmer your beverage, the more intense the flavors will become.
Frequently Asked Questions
Yes. As long as you do not have any known allergies or sensitives to the individual ingredients in this beverage, it should be safe to consume daily. Traditional turmeric milk is a common and regularly consumed beverage in India.
More research is needed, but drinking a beverage like this before bed can be a helpful alternative to a beverage high in caffeine. Since this is a caffeine free beverage, this should not overstimulate you before bed. This warm beverage can be enjoyed as part of a healthy sleep routine in an effort to encourage sleep.
To make in the microwave, include a single serving portion of the ingredients in a microwave safe mug. Mix then place the mug in the microwave and heat up for about 1 minute or 1 minute and 30 seconds depending on the strength of your microwave. For best heat distribution, place your mug on the edge of the microwave plate as it heats.
Variations of this Beverage
- Keep It Basic: Oat milk with turmeric powder and a pinch of pepper is simple and still delicious.
- Make It Refined Sugar Free: Leave out the sweetener or blend the ingredients together with a Medjool date and then heat it on the stove top.
- Make It Nut-Free: Choose soy milk or pea milk and then blend with a seed butter like a good quality tahini or sunflower seed butter.
- Mellow Out the Turmeric: If turmeric tastes too bitter to you, add a smaller amount along with a tablespoon of cocoa powder and make it into a hot chocolate beverage. Note that this will introduce caffeine, but you can still get the turmeric benefits.
More Recipes Using Turmeric
- Roasted Cauliflower and Chickpea Salad
- Sweet Potato Red Lentil Soup
- Chickpea Coconut Curry
- Brown Lentil Curry
This warm cup of Golden Turmeric Latte is loaded with antioxidants and healthy fats and is caffeine-free. Creamy, vegan and made in 5 minutes.
- 2 1/2 cups unsweetened oat milk or other plant based milk you love
- 3/4 tsp to 1 tsp ground turmeric
- 1/4 tsp ground ginger
- 1/4 tsp or 1/2 tsp cinnamon
- 1/8 tsp or pinch of cardamom
- 2 tbsp nut butter (I like to use peanut butter or cashew butter)
- Pinch of black pepper
- 2 tsp or more of maple syrup
- Place all the ingredients in a sauce pan and whisk to combine.
- Heat the beverage over a low heat and continue whisking until smooth. Optional, but you can use a frother to froth some additional milk on top.
Adjust the spices and sweetness to your liking.
To avoid other plant-based milks from curdling when heated, make sure to heat the milk gently. Don’t add your cold milk to a hot pan. Start heating your milk on a low-medium heat and make sure to whisk well as it warms through.
Your spices will settle as the beverage sits over time. If you notice this, just give the drink a mix and it will help redistribute the flavor.
The longer you simmer your beverage, the more intense the flavors will become.
Keywords: golden milk latte, turmeric and milk, golden turmeric latte, vegan turmeric latte
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