Healthy Golden Milk (Turmeric Milk)
This anti-inflammatory Golden Milk (also known as turmeric milk or turmeric latte) is a creamy, caffeine-free warm beverage made with dairy-free milk, turmeric, and warm spices. It’s soothing, easy to make, and packed with health benefits.
If you’re looking for a cozy and nourishing drink to sip on, this golden milk is a must-try.
The flavor is rich and earthy, with a subtle sweetness from the maple syrup and warming notes from cinnamon and nutmeg – like a hug in a mug!
As we head into the New Year, I’m focusing on implementing simple and healthy routines, and this golden milk has become one of them (paired with a warm slice of my healthy banana bread, of course).
It’s a creamy, warming, calming beverage that’s perfect for before bedtime, or anytime of day. Plus, it has many health benefits.
Why You’ll Love This Golden Milk Recipe
- Rich in Flavor & Delicious: I have to admit, I was skeptical at first, but now I’m hooked. The combination of turmeric, cinnamon, and nutmeg creates a perfectly spiced, warming drink.
- Caffeine-Free & Calming: A perfect nighttime drink that promotes relaxation.
- A Drink With Health Benefits: The spices in this drink, namely turmeric, are known to support overall health. I’ll get into the health benefits more below!
- Dairy-Free & Vegan: This recipe is made with non-dairy milk and naturally sweetened with maple syrup.
Golden Milk Benefits
Golden milk isn’t just delicious – it also has many health benefits. Here are some of the top benefits:
- Rich in Antioxidants: Turmeric contains curcumin, a powerful antioxidant that helps fight free radicals.
- Fights Inflammation: Both turmeric and cinnamon contain anti-inflammatory properties that can help reduce chronic inflammation.
- Supports Brain Health: Curcumin (found in turmeric) has been linked to improved brain function and mood enhancement.
- Boosts Immunity: The combination of ginger and turmeric is a powerhouse to help strengthen the immune system.
- Aids Digestion: Turmeric can help reduce bloating, aid in digestion, and promote gut health.
Ingredients Needed
Scroll down to the recipe card to get the full recipe with measurements.
- Non-Dairy Milk: I use soy milk to keep this recipe creamy and dairy-free, but almond, oat, or coconut milk work just as well. Note that coconut milk will add a coconut flavor, though.
- Maple Syrup: Adds a touch of natural sweetness.
- Turmeric: The star ingredient! This recipe uses ground turmeric, a pantry staple. It provides anti-inflammatory benefits to this nourishing drink.
- Ginger: Adds a gentle spice and supports digestion. Make sure to use ground ginger (another pantry staple).
- Cinnamon: Provides warmth and sweetness. Cinnamon is also known to aid in reducing inflammation.
- Nutmeg: Adds an undertone flavor that complements the other spices. I seriously love nutmeg!
- Black Pepper: Just a pinch of black pepper activates the curcumin compound in turmeric which is essential to help your body absorb the various health benefits of turmeric.
- Vanilla Extract: Enhances the overall flavor with subtle sweetness.
How To Make Golden Milk
- Combine Ingredients: Add the non-dairy milk, turmeric, ginger, cinnamon, nutmeg, maple syrup, black pepper, and vanilla extract to a saucepan.
- Heat & Whisk: Warm over medium heat, being careful not to boil. Whisk continuously to combine the spices.
- Serve: Once heated, remove from the stove. If desired, use a milk frother to create a frothy texture. I like to serve this drink with a sprinkle of cinnamon or dried rose petals. Enjoy!
Enjoy it Iced
Looking for a refreshing twist? Enjoy it iced! Simply prepare the golden milk as instructed, let it cool, and pour over ice for a chilled, anti-inflammatory drink to enjoy on a hot summer day. Or, if you’re like my sister, then you probably drink iced beverages all year round (even when it’s snowing!).
Frequently Asked Questions
Is golden milk good for you?
Technically, yes! Golden milk is packed with antioxidants and anti-inflammatory ingredients that support overall health.
Does golden milk contain coffee or caffeine?
No, golden milk is naturally caffeine-free, making it a great alternative to coffee or tea. I’m all about caffeine-free drinks, especially at night!
Is golden milk good for sleep?
It certainly can be! Golden milk is naturally caffeine-free, and sipping on a warm beverage can help calm the body. Plus, the turmeric and warm spices can promote relaxation.
If you love this golden milk, you might also enjoy my dairy-free pumpkin spice chai latte recipe or my healthy hot chocolate for a more indulgent treat.
If you make this recipe, please be sure to leave a comment and ★★★★★ star rating below letting me know how you liked it! This helps others find my recipes. I appreciate your support, as always. xo, Megan
Healthy Golden Milk (Turmeric Milk)
Ingredients
- 2 cups non-dairy milk, soy, oat, almond
- 1 tbsp maple syrup
- ½ tsp vanilla extract
- ½ tsp ground turmeric
- ⅛ tsp ground ginger
- ⅛ tsp ground cinnamon
- ⅛ tsp ground nutmeg
- pinch black pepper
- dried rose petals, optional for garnish
Instructions
- Add the non-dairy milk, turmeric, ginger, cinnamon, nutmeg, maple syrup, black pepper, and vanilla extract to a saucepan.
- Place the saucepan over medium heat and let it warm for 7-10 minutes, being careful not to boil. Whisk continuously to combine the spices.
- Once heated, remove from the stove. If desired, use a milk frother to create a frothy texture.
- Pour into mugs and garnish with dried rose petals or a sprinkle of cinnamon. Enjoy!
Equipment
Video
Notes
- Enjoy it iced! Simply prepare the golden milk as instructed, let it cool, and pour over ice for a chilled, anti-inflammatory drink to enjoy on a hot summer day.
Helps so much with immunity! I love it hot
So glad you love it, Emma. Thanks for sharing 🙂
Loved this! So healthy
So glad you enjoyed it! Thanks for sharing!
I am assuming the spices settle to the bottom of the cup. Do you strain the golden milk before serving it?
I don’t find that the spices settle to the bottom after being heated and whisked. But of course you can strain it if you prefer 🙂
I used a package of golden milk that also contained cardamon and it cured my husband’s bronchitis that he use to get several times a year and would have to get on meds for it each time.
He hasn’t had bronchitis in 5 years.
Wow that’s great, Mary! I hope you and your husband will enjoy my version – you can definitely add cardamom to the recipe if you’d like.
Looks good like to keep recipe & get used to drinking it!
Thanks Lynda, I hope you enjoy it. Happy New Year!