A turmeric latte (also called "golden milk") is more than just a trendy drink! Packed with healthy ingredients, it boosts the immune system and warms the body from within. The drink has been prepared for many, many years and comes from the Indian Ayurveda tradition. The Golden Milk Recipe can be seen as a supplement or substitute to tea or coffee.
As this blog has been a lot about Ayurveda lately and nutrition plays an important role in the ancient Indian teachings , I thought that an Ayurvedic recipe should not be missing! I chose the turmeric latte because the recipe is simple and universal and it reflects everything Ayurveda stands for. Prepared warm, with healthy ingredients and many spices, the Golden Milk is the perfect alternative to a traditional latte. I also like recipes that are easy to adapt, and this is exactly what is possible here. Depending on whether you like it a little hotter or a little sweeter - just adjust the amount of each spice!
Is the turmeric latte healthy?
Turmeric, the main ingredient of the drink, is said to have numerous health-promoting properties. For example, turmeric is not only anti-inflammatory, but also stimulates the metabolism and aids digestion. Also perfect for a cold, for example!
The right combination of ingredients is also important in Ayurvedic nutrition. This can also be found here: black pepper and coconut oil increase the bioavailability of curcumin (from the turmeric root) and thus improve its absorption into the bloodstream.
The ginger contained in Golden Milk is also very healthy. Ginger is rich in vitamin C, stimulates the metabolism and has a virus-static effect, i.e. it inhibits the spread of viruses
The turmeric latte tastes refreshing and is a true taste experience: sweet meets hot meets spicy!
How is a turmeric latte prepared?
The special thing about the turmeric latte is that a turmeric paste is first produced, which is then stirred into the hot milk. The whole thing is finally seasoned with spices. How this works exactly, you will find out below. The quantities in this recipe apply to one large cup of turmeric latte. However, it is a good idea to mix more of the paste so that you have a little bit in stock. The turmeric paste can be kept (hermetically sealed) in the refrigerator for several weeks, and you can even freeze it!
Traditionally, the Golden Milk is drunk warm. However, for a more summery, refreshing version you can also let the drink cool down and enjoy it cold with ice cubes.
All right, enough talking - let's get going!
Golden milk recipe
Ingredients for the turmeric paste:
1 tablespoon turmeric powder
120 ml water
15 g ginger (approx. 1 thumb size)
Ingredients for a large cup of turmeric latte
½ EL turmeric paste
300 ml vegetable milk (almond milk is particularly suitable here)
1 tsp cinnamon (ground)
1 teaspoon coconut oil
1 pinch each of black pepper, nutmeg & cardamom (ground )
Sweetener of your choice (I used 1 teaspoon of coconut blossom sugar)
Tools: 2 small pots, whisk, grater, possibly tea strainer
- For the turmeric paste, mix 1 tbsp. turmeric powder in a pot with 120 ml water and heat. Grate the ginger finely and add. Heat until a paste is formed (don't be surprised, this can take a few minutes)
- Then remove the pot from the heat and pour the paste into a container.
- In another pot bring the milk to the boil. ½ Stir in tbsp. of the turmeric paste with a whisk until the ingredients combine. Add the spices (cinnamon, black pepper, nutmeg and cardamom), coconut oil and sweetener and mix well. Simmer for 2 minutes.
- Finally, remove the pot from the heat and serve. You can run the drink through a small sieve into the cup to avoid chunks
Preparation time: approx. 15 minutes
Nutritional values for the indicated portion: 144 kcal | 12.5 g carbohydrates | 2.4 g protein | 8.6 g fat
Have fun trying it out!