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Turmeric Milk: Benefits and Recipe Variations

Turmeric Milk: Benefits and Most Popular Recipes
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Turmeric milk has many potential health benefits and is known for its warming and comforting spice mix. Find out which benefits are real and the options you have for making your own “golden milk”.

While ingredients for healthy golden milk may vary in the exact contents to a slight degree, turmeric latte is traditionally made from plant milk, turmeric, ginger and a number of other natural ingredients. While the health benefits of ginger, the two types of cinnamon and other ingredients that sometimes go into the turmeric latte are well-examined, turmeric has more recently been extensively studied. Let’s have a look at the touted benefits of turmeric milk.

Golden Milk: Health Benefits

turmeric latte
Turmeric latte is said to have many health benefits. (Photo: CC0 Public Doman / Unsplash by Hilary Hahn)

The recipe for golden milk is very old. For centuries, Ayurvedic teachings have regarded the drink as healing, stimulating and cleansing. The turmeric — the yellow root used in Indian and Chinese medicine — is a coveted remedy known for its wide range of uses.

  • Turmeric milk has the benefit of being anti-inflammatory. It therefore is also known to minimize pain resulting from cases of chronic inflammation such as arthritis.
  • The active ingredient in turmeric, curcumin, as well as cinnamon and ginger have antioxidant qualities, which helps protect from cell damage and fight infections.
  • The combination of antioxidant and anti-inflammatory qualities of the ingredients in turmeric milk can help strengthen your immune system overall. This is especially important during the flu season.
  • This drink may also support digestive processes.
  • There is also research into whether the curcumin in turmeric can slow or even reverse the onset of Alzheimer’s.

The results aren’t scientifically conclusive — but as it’s an all-natural recipe that has been used widely for centuries, you can just have a go at our turmeric milk recipe and see the benefits for yourself!

Also interesting: Why Neem and Turmeric Are Touted as the Ultimate Herb Combo

Turmeric Milk Recipe & Variations

Our golden milk recipe helps you create a tasty and healthy turmeric latte.

Yield: One glass


  • 1 ¼ cups plant-based milk (e.g., soy milk or almond milk)
  • 1 piece of turmeric (approx. ¾ to 1 in. in length) or one tablespoon or turmeric powder
  • 1 piece of ginger (approx. ¾ in.; the more you use, the spicier the drink will be)
  • 1 tsp. cinnamon
  • Optional ingredients:
    • ½ tsp. coconut oil: adds a creamy texture and makes the turmeric more available to our bodies, as that is fat-soluble
    • ¼ tsp. freshly ground black pepper: will add a host of other health benefits to your golden milk by improving the bioavailability of the curcumin, plus more punch to the flavor
    • 1 pinch of freshly ground nutmeg: will add a host of other health benefits and give one more angle to the flavor
    • dates or 1 tsp. agave syrup, or another natural cane or beet sugar substitute for sweetening

Tip: If you want to skip the plant milk and have more of a citrus rather than a Christmas-like flavor, why not make a quick ginger and turmeric shot?


There are several ways to go about making turmeric milk. These are your options:


Grind the ingredients down into paste. This paste is then mixed into the milk.

If you want to save time, you can use a quicker method:

  1. Pour all ingredients into a mixer and mix together until fine in consistency.
  2. If the consistency is not fine enough, pour through a strainer.


If you want to retain the most nutrients possible and prefer a raw milk, your drink is done. If you care for warm golden milk, carry on:

  1. Pour the milk into a pot a bring to a boil.
  2. Let the drink simmer at low heat for around two minutes.
  3. Foam up the milk with a milk frother as preferred.

If the taste isn’t what you’re used to, add some more warm plant milk to even things out. Next time you try this golden milk recipe, adjust the amounts of turmeric and ginger to your liking.

Golden Milk: Recipe and Health Benefits of Turmeric Latte
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This article was translated from Germany by Evan Binford. Check out the original here: Goldene Milch: Schnelles Rezept für die volle Wirkung

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