Turmeric Latte Recipe (Golden Milk!)
Are you looking for a way to incorporate the many health benefits of turmeric into your daily life? If so, I have just the beverage for you. It’s a turmeric latte, often lovingly called “golden milk” — suitable for vegan, Paleo, keto and most diets!
But wait, could anything with “latte” in the title actually be healthy? In this case, it’s a definite “yes!” The benefits of turmeric range from improving heart health to discouraging cancer.
A turmeric latte or turmeric milk always requires two essential ingredients: turmeric and some type of milk. You’re probably wondering what other ingredients go into this healthy elixir. Well, I’m basically taking my turmeric tea recipe to new heights with even more health-boosting ingredients like ashwagandha.
Compared to turmeric tea, this turmeric latte is going to have a richer, fuller flavor profile thanks to the use of almond milk or full-fat coconut milk and zero water.
The Power of Turmeric in a Hot Drink
Turmeric (Curcuma longa) is a relative of ginger and an absolute powerhouse when it comes to health. Turmeric contains a potent antioxidant called curcumin. Not only does curcumin give turmeric (and a turmeric latte) its bright color, it’s also one of the reasons why turmeric is such a healthy spice.
By consuming a turmeric latte on a regular basis, you can reap the many health benefits of turmeric. According to scientific research, turmeric may help the following health concerns: (2)
- Bacterial infections
- Cancer (including breast, colon, prostate and skin cancer)
- Eye inflammation (such as uveitis)
- Heart disease
- Indigestion
- Neurodegenerative conditions (including Alzheimer’s disease, Parkinson’s disease and multiple sclerosis)
- Osteoarthritis
- Stomach ulcers
- Ulcerative colitis
- Viral infections
I love that golden milk not only makes it easy to incorporate turmeric into your diet regularly, it’s also such a tasty hot beverage. You can have a turmeric latte in between meals as a snack, or you can have it as a post-dinner dessert. The great thing about this latte recipe is that you don’t only get the benefits of turmeric since every other ingredient in this recipe has beneficial health properties as well.
Healthy Ingredients
- almond milk or coconut milk
- turmeric
- coconut oil or ghee
- vanilla
- powdered ashwagandha
- cinnamon
- black pepper
- ginger root powder
- maple syrup
How to Make
I’m happy to say that making a turmeric latte does not require any barista training. It is truly a simple recipe that results in a deliciously flavored and seriously satisfying hot beverage. This is a latte that you can enjoy any time of day since it’s completely caffeine-free. It’s also dairy-free thanks to the use of nut milk rather than cow’s milk. Personally, I really love having it at night when I’m winding down.
In a medium pot over medium heat, add your nut milk of choice, turmeric powder, and coconut oil or ghee.
Stir until mixture is hot and ingredients are well combined. Put the warm mixture into a high-powered blender, then add in the remaining ingredients (except for the vanilla).
Blend on high until all ingredients are mixed well. After it’s mixed, stir in the vanilla. Then, pour the blended mixture into mugs. Serve topped with powdered cinnamon.
Turmeric Latte Recipe
- Total Time: 10 minutes
- Yield: 2 1x
- Diet: Vegan
Description
Are you looking for a way to incorporate the many health benefits of turmeric into your daily life? If so, I have just the beverage for you. It’s a turmeric latte, often lovingly called “golden milk.”
Ingredients
- 2 cups unsweetened almond milk or canned coconut milk (go full-fat for keto diet)
- ½ tablespoon turmeric
- 1 tablespoon coconut oil or ghee
- ½ teaspoon powdered ashwagandha
- ¼ teaspoon cinnamon
- ⅛ teaspoon black pepper
- ⅛ teaspoon ginger root powder
- ½ teaspoon vanilla
- optional: 1 teaspoon maple syrup (if keto, don’t use)
Instructions
- In a medium pot over medium heat, add nut milk, turmeric and coconut oil or ghee.
- Stir until mixture is hot and ingredients are well combined.
- Add mixture to a high-powered blender and the remaining ingredients (except for the vanilla).
- Blend on high until mixed well. Stir in the vanilla.
- Serve topped with cinnamon.
Notes
Compared to turmeric tea, this turmeric latte is going to have a richer, fuller flavor profile thanks to the use of almond milk or full-fat coconut milk and zero water.
- Prep Time: 5 min
- Cook Time: 5 min
- Category: Beverages
- Method: Stovetop, Blender
Nutrition
- Serving Size: 1 cup
- Calories: 113
- Sugar: 0.6
- Sodium: 2mg
- Fat: 10g
- Saturated Fat: 6.2g
- Unsaturated Fat: 3.1g
- Trans Fat: 0g
- Carbohydrates: 5g
- Fiber: 2.1g
- Protein: 1.8g
- Cholesterol: 0mg
Comments
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102 Comments
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Sounds delicious but the calories are really off if you use full fat coconut milk! That would make a cup of this over 500 calories if you added coconut oil or gee!
Very useful and enlightening
This sounds delicious! Can I substitute almond with oat milk?
Absolutely!
Love this recipe! I use the spices as measured but with only 1 cup almond milk, drink it 2x per day, in place of the 600mg/day the doctor ordered for arthritis inflammation; works like a dream. My kids love it for their athletic muscle pains, and it’s a great substitute if you’re trying to cut down coffee intake. Thanks!
I’ve been wanting to try golden milk for some time now and now with the titled ingredients I can. The other spices I’ve never heard of, I just snap shot them and will be shopping soon. Thank You for sharing.
Was trying to find a palatable way to take 2tablespoons daily of turmeric, as an anti inflammatory, and a couple of these are the perfect solution!
I love all of your recipes, however, I don’t see the macro breakdown for tracking purposes. I don’t see them in your book either.
They’re in there now!
Dr Axe. I am allergic to vanilla and so I have put off drinking a turmeric latte for a long time now. If you make this without vanilla would it still be good? Or is there something I could sub for the vanilla?
You can simply leave it out. It will still be delicious!
One quick note from a chef: don’t add the vanilla til the end heating the mixture after adding the vanilla can kill the flavor, stir it in after you are done heating it.
Hi Dr. Axe. I have known about golden tea and I have made it inconsistently over the past several years.
I just made your recipe without the ashwagandha (did not have any). It was most delicious. I am going to have this daily. Thank you.
Just read your column, love your health network guide!
How much turmeric should one consume on a daily basis? Or what’s the maximum
Hi ,
Can you please let me know if another adaptogenic powder can be used in the turmeric latte in place of the ashwaganda ???
Thankyou :-)
If you can’t tolerate milk is there any other substitute? To mix the tumeric
I was suspicious of how good this drink would be. OMG … it’s so nice and soothing. For a quick meal I think I will add some cooked chicken and carrots &/or other veggies to make a soup.
That is a great idea, Karen. I’m glad to hear you enjoyed the recipe!
I noticed that the recipe has changed and the ingredients cordyceps and reishi removed. Is this because they are hard to find/buy items? If I have the ingredients is it still healthy and/or beneficial to use.
Wow, I am making a turmeric latte and looked lots for the ashawanganha powder. Found it at the amazing Indo Asian store in Belmont Geelong!! Lovely couple who sell great variety of spices and foods. Call 0430274456. Enjoy!
It looks like the recipe was changed. How much cordyceps and reishi should be included in the turmeric latte?
I don’t see the quantitiesto add of the cordyceps and reishi
I’ve read that black pepper should be consumed with Turmeric for best absorption of nutrients. What is the benefit or is there any?
Can I also use goat milk?
Where do I purchase these ingredients ?
The only problem I have with some of these recipes….where to get some of the ingredients that are in them.Some of them,i have never heard of.Please tell us where to purchase them.My grocery store doesn’t carry all of the ingredients.
I have access to fresh tumeric. Do I peel it, grate it, simmer it… and eat it or strain it?
For those asking, Wild Foods has a great line of mushroom powders. Awesome quality and the best price I’ve found. Love love love their reishi powder, I add it to my coffee every day. Plus they throw in freebies with your order, like cocoa butter and cacao nibs and stuff.
https://www.wildfoods.co/?tap_a=6861-81c345&tap_s=76321-8b4ba9
Dr Ox what are this ingredients? reishi cordyceps and ashwagandha?
I thought turmeric also benefitted the liver.
Can I take turmeric with my hypertension medication, propanolol (inderal)?
Looking for best sources of powdered ashwaganda & tumeric?
I purchased the turmeric EO from your site, can I use that instead? If so, what is the ratio? 1 drop/tsp?
Well, sounds good but where do you get the uncommon ingredients? I’ve never seen them at WF or my Health food store
I noticed that many people are asking questions about the ingredients in the turmeric latte, and if they interfere with any autoimmune disorders, and people who are on blood pressure medications. Also, a few people asked why black pepper is not used in this recipe, as it is suppose to increase the absorption of the turmeric? These questions have been ignored, and I am just wondering if Dr. Axe missed these important questions.
Thank you! I love golden milk! What do you suggest to do to prevent the yellow stain that turmeric gives to the blender?
In your turmeric latte, you do not give specifications about high powered blender
how high powered should the blender be and what kind and brand of blenders do you recommend. They are hundred of blenders out there.
I use my vitamix and it works perfect with fresh ginger root and turmeric root.
I had a kidney removed and remaining is not working at 100%. Is there any ingredients in this that will harm my kidney?
What about Black Pepper? I’ve heard that black pepper makes the curcumin in turmeric more bioavailable. Is this true? I use fresh ground organic
Instead of turmeric can i substitute the turmeric bone broth protein?
This sounds like a great recipe! I will definitely give it a try. Also, I would like to recommend it to a friend who is diabetic but is allergic to nuts. Recently I heard that spices such as tumeric and ginger are good for controlling blood sugar levels. What are your recommendations on a nut-based milk substitute that is also outside of dairy (cow milk has sugar-carbohydrates). Thank you!
I was all ready to try this recipe until I got to the unusual, and for me, unheard of ingredients. It would be very helpful if you could post sources on line for these that you would feel are RELIABLE, quality products. Or are there more commonly found substitutes? Very disappointing to have to go on a search mission for these, since most small towns are going to have very limited resources for locating them.
You can make simple Golden Milk and still get the benefits!
I use Almond or coconut milk, organic turmeric powder, organic cinnamon, organic ginger, Raw honey( local if you can find it) a splash of organic Coconut oil (liquid) and dash of organic fresh ground black pepper. ( you can get peppercorns in a grinder at the grocery) Warm it and it’s super yummy!
https://www.wildfoods.co/?tap_a=6861-81c345&tap_s=76321-8b4ba9 Hope this is helpful Cynthia :-)
Isn’t it best to add powered black pepper (table Pepper) to increase the bio-availability of the turmeric?
Where do you get powdered reishi, cordyceps and ashwagandha, please?
This is so good. I only have the reishi powder, but that’s okay! It’s still so good! comforting.
Is reishi safe for a person with Sjogren’s Syndrome, and also on high blood pressure medicine?
Dr. Axe, thank you soo much for your service to the online herbal community. Just wanted to say, You are the first source I look for when researching herbs etc..
I use your recipe except I use 1 1/2 cups Holy Basil Tea and 1/2 cup rice milk (or almond or coconut milk). I pour freshly brewed tea, add all the ingredients except the honey, add the chilled rice milk to create a moderately warm drink, and then stir in the honey. I also add a few grinds of fresh cracked black pepper.
Have a great day!!
Dr. Axe you are FANTASTIC.
Thank you for keep us all healthy. And for the great recipe for turmeric tea. Haven’t made it yet but intend to as soon as I get the later ingredients. I have the others.
Gaia Herbs has a wonderful mushroom capsule with cordyceps, reishi, chaga and maitake. Also tumeric and astragalus extracts.
I thought turmeric alone does not have health benefits.
I thought this looked like it was worth trying…until I discovered it had lots of ingredients that I have never heard of, are probably expensive and difficult to get. Wonder how it tastes too
@LindaBird You can make simple Golden Milk and still get the benefits! And its not very expensive!
I use Almond or coconut milk, organic turmeric powder, organic cinnamon, organic ginger, Raw honey( local if you can find it) a splash of organic Coconut oil (liquid) and dash of organic fresh ground black pepper. ( you can get peppercorns in a grinder at the grocery) Warm it and it’s super yummy!
Reishi? Cordyceps? Ashwagandha? What are these please? Thank you.
Hi there, how come you don’t add black pepper to your recipe? (Which i will try this evening!)
Can I use your bone broth turmeric formula in place of the turmeric powder? Will I get the same benefits?
According to the teachings of this product it seems to be the best in the world.
what is reishi , cordyceps and ashawagandha and where available
scroll up and you will find the info….
You mentioned there are over 10,000 studies done about health benift of Turmeric.
Just show me one realiabl source that shows such thing . All my research shows that there have not been any conculsiv results that turmeric has any benifts except being a good spice.
I would love to get your recipes.
My leaky gut has improved immensely the last year, this latte sounds so delicious.
Can you use Chaga mushroom tea in this mix?
Hi Dr. Axe, how are you? Just want to say that this looks like something that could be beneficial for alot of the things that I have to deal with in my body.
Thanks for the suggestions as always, cannot wait to see more of your great ideas.
Way too much turmeric in the recipe. 1/2 tsp should do.
Even if having a bad cough, a pinch extra is fine. Else turmeric can become a laxative.
Hi, I have Uveitis for just over a year and am using steroid eye drops daily. I’m trying with food to avoid having to take DMARD Medication,which is next the on the cards. I am drinking Tumeric latte daily and am wondering if I should be taking black pepper in it to turn on the benifits of the Tumeric. Regards Angela
Hello Dr. Axe,
In your Turmeric Latte Recipe you have powdered reishi, powdered cordyceps, and powdered ashwagandha in your list of ingredients.
May I ask what brand/brands you use and where to purchase them?
Thank you very much for all your help.
Blessings,
Estella
Hello Dr. Axe dO I drink both the glasses together or save one for next day?
I am not super educated on these topics. Mostly I will read an article or two about subjects that apply to me or someone in my family. I have read a little on golden milk. Every recipe I have come across recommends using black pepper to make the curcumin better absorbed into the body. What are your thoughts on this?
I wondered about the black pepper too. I understood it helps absorption.
Can I give this drink to My 7 year old daughter?
Would any of the ingredients have side effects on her development ?
[In addition to the “what the hell are these?” comment], why not blend ingredients first, then heat?
powdered mushrooms. BTW I blend first and tastes the same. There may be a reason like heat takes out benefits but not sure
actually, all of these ingredients are heat dependent. Once they cool, they lose their ability to be absorbed.
That’s what I do. Blend, then heat what I want to drink- and store the rest.
½ teaspoon powdered reishi
½ teaspoon powdered cordyceps
½ teaspoon powdered ashwagandha
What the hell are these?
Is the turmeric the powder or the root? My grocer has started carrying the root and I wonder if this will make it a better option?
I believe Tumeric powder is powdered tumeric root. I grow tumeric and dry and powder the root. the rest of the plant is stems and large tropical looking leaves can be used but usually isn’t.
FROM lIVINGSTRONG.COM Tumeric leaves, also known as haldi leaves, are used extensively as aromatic herbs in Indian, Thai and Malaysian cooking. Fresh turmeric leaves are used whole in select dishes and dried turmeric leaves soaked in water with the extract used in cooking. Turmeric leaves are also used as food coloring and as a basic ingredient in curry powders. Turmeric leaves are purported to improve digestion and reduce gas and bloating.
Hi Dr. Axe love your informative website. I’m trying to determine the best diet to follow. I have autoimmune thyroid disease (Graves) and lots of inflammation. Antithyroid medication ,though needed, is causing me lots of bone issues. I am slightly hypertensive on a low dose Beta Blocker and overweight trying to lose weight. I am also gluten/ wheat sensitive.
Any advice or articles that would help me ? I’m currently considering a Paleo type diet.
Hi Mila, here is an article on Graves disease I think you may find helpful: https://draxe.com/health/graves-disease/. Best of luck in your health journey!
Im close to 87 and still active. No cane,etc. Walk 3 or more miles at least 3 times a week. (At 75, walked from Venice Bea. CA to Brooklyn, NY. Google “75yr. Old artist walk across country” i am beginning to have memory losses though. Am on a fresh fruit & veggie diet (no sodium) for breakfast & lunch. Just started tumeric today. Use mental xercises by mental math,etc. Would love more advice.
Hi Leonard, what an incredible accomplishment and inspiring story. Thank you so much for sharing. Here is an article of my favorite foods to support the brain that I think you may find helpful: https://draxe.com/nutrition/15-brain-foods-to-boost-focus-and-memory/.
You may also want to try some of these: https://draxe.com/health/increase-size-your-brain/.
Blessings and best of luck in your health journey!
I’ve read on greenmedinfo.com that a tablespoon of coconut oil, any and every kind, helps people suffering from the on set of Alzheimer’s regain cognitive function. It’s due to the MCTs (medium chain triglycerides) helping the brain cells interface with glucose. Plus it’s good for everything but bad credit.
please tell me what you eat for supper time? or do you just eat twice a day? thanks
Instead of reishi can I use turkey tail mushroom powder? Also, what brand would you recommend for the other ingredients??
Hi Gayane, turkey tail mushroom powder is a great substitute. There are many great brands out there, so I suggest finding the one that fits your needs and budget the best.
I make this regularly but never have tried w/these additions. What are their benefits? Also, I use before bed-will any of these additions hinder sleep?
P.S. Sometimes, I add a quarter C. or so of Tart Cherry juice to further reduce inflammation and promote sleep. Hope that’s not a problem, but works the ‘sleep charm’ for me! It does require very good blending and I wouldn’t recommend animal milk. (Curdling can happen easier w/this, it seems.) I really like using whole fat coconut milk. ?
Hi Cindy, here are a few articles that discuss the benefits of these ingredients:
https://draxe.com/nutrition/reishi-mushroom/
https://draxe.com/nutrition/cordyceps/
https://draxe.com/nutrition/ashwagandha-benefits/
Also, I think cherries work well to promote sleep. I’m glad to hear these natural remedies are working for you.
Swanson’svitamins.Com has cordyceps in casules
Buy capsules and use them.
I haven’t been able to find cordyceps powder or ashwagandha powder locally. Any suggestions for a good reliable source to order from?
Thanks!
I just bought all the ingredients (except the cordyceps, I’m using maca powder instead) off Amazon from a brand called Terrasoul. Good reviews on quality and not too expensive
Four Sigmatic (foursigmatic.com) sells all kinds of mushroom powders including cordyceps, lions mane, reishi, etc. Highly ethical company, solid harvest and production practices. I love their products and their business model. They donate portions of all purchases to cancer research too. You can also buy individual packets of their single mushroom powders at most Sprouts Markets.
Thank you Laura
Four Sigmatic carries these Mushrooms in powedered form.
I would go on vitacost.com website and see if they have those ingredients as they generally have every thing when it comes to vitamins, herbs, and whole food products. This company is in North Carolina and their products are first rate and very high quality on all products sold . I have used this vitamin company for 3 plus years with no complaints on any products bought. Mail order generally takes about 3 days to reach you almost anywhere in the United States. Hope this information helps you.
I ordered my cordyceps powder on amazon
Banyan botanicals
Vitacost.com
Can I use the Ashwaganda capsules I got at Costco by youtheroy 1,000 mg