Some people call it turmeric tea, but it’s not a real tea. If you enjoy Chai lattes, you will probably like the taste of golden milk too. The main thing about it, is not its flavor (although it’s delicious!) but its health benefits. Turmeric is a superfood and it’s a powerful anti-inflammatory and antioxidant. It is commonly used as a spice for savory food but it also works in sweet preparations such as smoothies, fruit bowls and lattes.
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Curcumin is the main compound of turmeric, it has powerful anti-inflammatory effects and it’s a very strong antioxidant. More than a short term anti-inflammatory remedy, it can help prevent & treat chronic inflammation caused by diseases if consumed consistently and regularly.
Some benefits are:
Improving brain function – curcumin can increase brain levels of BDNF (Brain-Derived Neurotrophic Factor), which is a type of growth hormone that can help neurons to form new connections & multiply.
Lowers risk of heart disease, prevent cancer & Alzheimer’s, helps with arthritis.
May delay aging (antioxidants).
- Anti-inflammatory (it was traditionally used to reduce inflammation of tonsils and throat).
*Important Tip: To help your body fully get its benefits, because it’s poorly absorbed in the bloodstream, you need to enhance its absorption with black pepper (turmeric supplements are sometimes combined with piperine, the alkaloid extracted from black pepper) as it has been found to enhance the bioavailability of the curcumin in turmeric by 2000% (Shoba et al., 1998). Otherwise, most of the curcumin will just pass through your body and do nothing.
Golden Milk (haldi doodh in Hindi) is a traditional ancient Ayurveda medicinal tonic. It was mainly used for anti-inflammatory and restorative purposes and as a remedy for the common cold.
In 2016, it became the drink of choice and it started being part of many coffee shops’ menus. Plant milk versions are now called Golden Mylk.
It is so easy to make this comforting drink at home. You probably already have all the necessary ingredients and spices in your pantry, so give it a try! Frothy milk makes it even more special so I definitely recommend this.
One of my favorite kitchen items, because I love lattes and I drink one every single day is a good milk frother. Once I got the Nespresso Aeroccino, my life changed!
RELATED: My Favorite Teas to Make as Latte
There are a few ready-made powder mixes that you can also try in case you prefer practicality (or you can always make more and store for later use!). These are the ones I recommend:
– Blue Lotus Chai – Golden Masala Chai (with black tea)
– Turmeric Teas – Joy Turmeric Latte (with Ashwagandha)
– Vadham Teas – Turmeric Superfood Lattes (new collection)
Regardless of which option you choose, if you DIY or buy a ready-made mix or concentrate, it’s no doubt that golden milk is good for you!
Easy Golden Milk
This recipe is great for morning and night time. It's packed with antioxidants and has anti-inflammatory effects
- 1 cup milk of choice
- 1/2 tsp turmeric powder
- 1/4 tsp cinnamon powder
- pinch of black pepper
- 1/4 tsp ginger powder (or 1/2 tsp fresh ginger)
- 1/4 tsp cardamom powder
- 1 tsp agave or maple syrup
- Mix all the spices in a cup.
- Warm up the milk in a pot, microwave or a frother.
- Add 1 inch of warm milk to the spices and mix until no lumps are left (you can use a hand frother).
- Add the remaining milk and enjoy!
* I like it frothy so I froth the milk before adding to the milk/spice mixture. Or you can make it entirely inside this frother. I can't say how much I recommend this one. ** If you're not a big fan of milk , you can use 1/4 cup water to mix in the spices, then add the remaining 3/4 cup of milk.
Are you a fan of Golden Milk? Do you prepare it differently? I’d love to know, comment !
Love this! I used to make mine very similar and over the years, I now add cardamom and fennel seeds also. I too don’t like the taste of milk so mask it with grated dark chocolate (also good for health).
Turmeric and ginger combination is so fantastic for it’s anti-inflammatory properties. If I’m short on time like most nights, Fortify Chai is my go to nightly ritual! 🙂
Your fortify blend is AMAZING! I love it without milk, although I should try it with almond milk.
Thank you Daniela! I too drink it as is because the flavours work so well. I do have a few customers that don’t like green tea or turmeric (they drink it for wellness) and, like my Fortify Chai with a splash of almond milk. 🙂