Medically reviewed by Shahzadi Devje, Registered Dietitian (RD) & Certified Diabetes Educator (CDE)
Done in under 10 minutes, we promise this Desi~licious golden milk latte will become your new favourite way to enjoy coffee. A twist to the regular golden milk, this warm and soothing elixir, is packed with nourishing nutrients and is super simple to make.
What Are The Health Benefits Of Golden Milk?
Golden milk is also known as turmeric milk because well, it contains turmeric and that’s what gives it its beautiful golden colour.
It’s an Indian drink that’s become extremely popular in Western countries. It’s generally made with dairy or plant-based milk, turmeric, spices and ginger.
Not only is turmeric milk high in antioxidants and anti-inflammatory compounds (potential benefits in cancer prevention), but it also contains some manganese and iron. As odd as it may sound, the black pepper is an important addition; it helps increase the bioavailability (enhances absorption) of curcumin - the active compound in turmeric. It's touted for innumerable health benefits. In other words, the compound piperine in black pepper increases the absorption of curcumin. Here are just some of the reported health benefits of curcumin:
According to The Arthritis Foundation, curcumin can help reduce and even prevent swelling and joint pain. There isn't enough evidence to say that curcumin may be an effective treatment option for patients with ulcerative colitis and asthma.
There's not enough research in humans in this area. In animal studies, however, curcumin has been shown to wipe out and prevent the growth of tumour cells - while not harming normal, healthy cells.
Curcumin has been found to lower “bad” cholesterol (LDL-cholesterol) and shown to help cease plaque buildup - the cause of heart disease. However, again, these findings are from research done on animals, and some argue: how successful is this cross-species translation?
Is It Better To Take Turmeric Or Curcumin?
This begs the question: is the amount of curcumin in turmeric powder sufficient to reap the cited health benefits? It seems from this study that curcumin may have the upper hand; with curcumin accounting for a mere 3% of pure turmeric powder. This could mean that having turmeric might not be sufficient to yield health benefits. Taking a supplement of solely curcumin could be more beneficial. Research indicates that turmeric or curcumin supplements with 1–6 grams of curcumin per day may be beneficial. However, at higher doses, there may be digestive side effects. It's important to note that we do not have an official consensus on whether it’s best to take curcumin or turmeric supplements.
If coffee is your regular brew, why not take it up a notch and enjoy this creative twist - with added nutritional benefits! I got inspired by the extreme weather in Toronto to create something that was comforting, warm and healing. And this golden milk latte is IT; milk infused with turmeric, ginger, cinnamon and coffee to create a spicy, warm, and creamy brew, with a bitter undertone. It is delicious!A twist to regular golden milk, this warm and soothing elixir, is packed with nourishing nutrients and is super simple to make. #dietitian #healthyrecipe #turmeric Click To Tweet
More Ways to Use Turmeric
Turmeric is a cherished and versatile ingredient in my spice cupboard. It's used in all sorts of healthy ethnic recipes in our home. I love using it in this tandoori cauliflower recipe (which is a total hit in our home), or even in our favourite smoothie.
All these recipes are super delicious and embrace the flavour and health benefits of turmeric, without being too pungent or overwhelming. However, if you find the taste of turmeric too bold in this turmeric milk latte, you can start out by adding less and work your way up.
Delicious on its own, it also pairs beautifully with a cereal bar, cookie or cupcake.
Enjoy and stay warm!
How to make Golden Milk Latte - Step by Step
You can use any variety of milk you prefer. I opt for what's available at home and tend to alternate between coconut and soy milk. If you have fresh turmeric, by all means, you can use that instead of powder. Also, bear in mind that turmeric can lose some of its essential oils and potency during the drying process, although, I do find that powder emits more flavour. Here are the steps to making my Golden Milk Latte:
- Once the ingredients are ready (Image 1), warm the milk in a medium saucepan (Image 2).
- One by one, add the turmeric (Image 3), maple syrup (Image 4), pinch of pepper (Image 5), along with the ginger and cinnamon (Image 6). Heat on a medium-high heat whilst whisking with a balloon whisk. This will ensure you get a nice thick froth. Heat until the milk mixture is very hot, but not boiling.
- Add the coffee granules and stir to mix well (Image 7).
- Pour into two cups, and enjoy (Image 8).
Top Desi~licious Tips for Making Golden Milk Latte
- Warm up the milk on low heat. This not only prevents the milk from burning but preserves the beautiful golden colour and flavour.
- If you have fresh turmeric, by all means, you can use that instead of powder. Fresh turmeric has a higher percentage of curcumin than the powder form.
- As odd as it may sound, the black pepper is an important addition; it helps to increase the bioavailability of curcumin – the active compound in turmeric that’s touted for innumerable health benefits. In other words, the compound piperine in black pepper increases the absorption of curcumin. Let’s not forget it.
- You can choose any way to sweeten this golden milk turmeric coffee – maple syrup, honey, agave or enjoy without any sweetness. The spices help distract your taste buds from the sweetness.
More Delicious Drinks You Might Like:
- Green Juice Recipe | Quick Antioxidant Boost
- Carrot Celery and Apple Juice
- Turmeric Pina Colada Smoothie
If you try this recipe, would love to hear from you! Leave a comment, rate it, or share a photo and hashtag with #desiliciousrd on Instagram and Twitter! Can’t wait to see your photos.
Desi-licious Golden Milk Latte | Easy and Healthy Ethnic Recipes
- 2 cups milk any milk of your choice
- 1 tsp turmeric powder
- 2 tsp maple syrup or another sweetener of choice
- 1 inch cinnamon stick
- ½ inch ginger fresh
- 1 tsp instant coffee granules
- pinch black pepper
- Place all ingredients, except coffee granules, into a small saucepan. Heat on a medium-high heat whilst whisking with a balloon whisk. This will ensure you get a nice thick froth
- Heat until the milk mixture is very hot, but not boiling
- Add the coffee granules and stir well to mix well
- Pour into two cups, sprinkle with pepper and enjoy
- You can use any variety of milk you prefer. I opt for what’s available at home and tend to alternate between coconut and soy milk.
- If you have fresh turmeric, by all means you can use that instead of powder, but I find the powder emits more flavour.
- As odd as it may sound, the black pepper is an important addition; it helps to increase the bioavailability of curcumin – the active compound in turmeric that’s touted for innumerable health benefits.
- In other words, the compound piperine in black pepper increases the absorption of curcumin. Let’s not forget it. You can choose any way to sweeten this golden milk turmeric coffee – maple syrup, honey, agave or enjoy without any sweetness. The spices help distract your taste buds from the sweetness.
Please note the nutritional analysis values are estimates and suggestions. This nutrition facts table does not know your life - your body, including your hunger and satiety cues, change daily. It's okay to eat more or less. Say no to food guilt and instead embrace mindful eating.
Shahzadi is an award-winning registered dietitian (RD) regulated by the College of Dietitians of Ontario and certified diabetes educator (CDE), approved by the Canadian Diabetes Educator Certification Board. A YouTuber and notorious foodie, she's dedicated to helping you end your cooking wars, transform your health, and be the best version of yourself! Shahzadi is an on-air nutrition expert for CTV Your Morning and a regular contributor for Global News and other national media outlets.