Golden turmeric milk in a mug

Golden Milk: Turmeric Latte Recipe

Turmeric has a long history of use in Ayurveda, an ancient Indian practice that emphasizes the use of herbs, nutrition, meditation and yoga to support whole body health. It is also the starring ingredient of "golden milk," a beverage that will delight health seekers and foodies alike. Here's why you should give this rich yellow spice a try, and how to make a tasty turmeric latte.

What is turmeric?

Fresh turmeric root in a wooden bowl

Turmeric (Curcuma longa) is a plant that is related to ginger; both are part of the Zingiberaceae family. Turmeric and ginger root are used in cooking and also can be taken as dietary supplements – they go great together!

Turmeric give foods a deep yellow color—most notably curry, which is a dish that uses a combination of herbs and spices, including turmeric. If you're looking for more ways to incorporate turmeric into your diet, give turmeric milk a try!

Health benefits of turmeric

Clinical studies have confirmed the benefits of turmeric, identifying specifically that curcumin (not to be confused with cumin), curcuminoids, and turmerones are the compounds found within turmeric that are responsible for the health benefits.

Here is what this rad root has to offer:

  • Promoting a healthy inflammatory response— Curcumin helps inhibit inflammatory factors such as cyclooxygenase, lipoxygenase and cytokines to support the health of our joints, immune system, and vital organs including the heart and liver.
  • Brain health— Curcumin can also benefit your mind: Studies suggest that curcumin supports healthy brain function and offers neuro-protective benefits.
  • Metabolic health— Evidence suggests that curcumin helps promote healthy bowel function. Curcumin also supports healthy pancreatic function by encouraging pancreatic islet health.
  • Cellular support— Curcumin protects our cells against free radicals.

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What is turmeric milk?

Two cups of turmeric and milk

On the most basic level, turmeric milk is just that – turmeric and milk. You can use turmeric to make a turmeric latte using any milk of your choice; dairy or non-dairy. Other warm spices can be added, such as ginger, cardamom, cinnamon and black pepper.

A latte most commonly refers to a drink consisting of coffee and milk, but it can also be used to describe other popular milk-based beverages like matcha green tea, butterfly pea flower tea, lavender, rose, and, of course, the turmeric root latte. Though the Western world dubbed this turmeric-milk pairing as a latte, the golden milk that you may have enjoyed at your local café is more traditionally known as haldi doodh in Indian culture.

A hot turmeric latte can be achieved by using a frother to create a foam from warmed milk. For cold or iced turmeric milk, you can simply combine the ingredients using the hot milk method and then let it cool completely. Then, enjoy over ice or store in the fridge for later use. You could also use a cold-brew style method and let the ingredients seep into the cold milk in the fridge.

Golden Milk Recipe: How To Make a Turmeric Milk Latte

Tummeric latte in a mug


  • 10 oz of your favorite milk (dairy or non-dairy)
  • 1 cinnamon stick
  • 2 tsp freshly grated turmeric root
  • 2 tsp honey or maple syrup (optional)
  • ¼ tsp pumpkin spice blend (cinnamon, ginger, nutmeg, cloves)
  • ¼ tsp ground turmeric
  • ¼ tsp freshly grated ginger


  • Whisk the milk, sweetener and ground spices together and pour them into a saucepan. Then, add the grated turmeric, ginger and cinnamon stick to the mix and bring the ingredients to a low boil.
  • Reduce the heat and let it simmer for about 10-15 minutes. Strain, then pour 8 ounces of the liquid into a mug.
  • Use a frother to make a foam with the remaining 2 ounces, if desired. Pour the foam on top and garnish with a dash of cinnamon.

Turmeric milk vs turmeric supplements

Fresh and powdered ginger, tumeric and cinnamon in wooden bowls

So, is it better to eat and drink turmeric – or should you be taking a supplement?

Turmeric makes a great addition to all kinds of dishes (poultry, rice, cauliflower) and can add a beautiful touch of color. However, much smaller amounts of the beneficial curcumin compounds will be found in a serving of turmeric root compared to what will be in a dietary supplement.

Turmeric supplements are designed to ensure standardized, beneficial amounts of clinically relevant "active" compounds such as curcumin. Plus, the supplement can be formulated with other synergistic nutrients like galactomannans, a type of fiber derived from fenugreek seeds to help with absorption and bioavailability. (Meaning, scientists conducted tests and found that in order to get the most benefit from turmeric, the curcumin needs to be in our bloodstream for sufficient periods of time and reach our tissues where it can be utilized by our cells.)

In order to maximize the support you are getting from turmeric, it would be ideal to choose a well-formulated supplement – in addition to including it in your diet.

Facts about turmeric milk

Turmeric root, turmeric powder, and turmeric supplement capsules

1. How much turmeric do you put in a glass of milk?

It depends which form of turmeric you are using (ground, grated/chopped, or juiced root). If you are using the ground spice, most recipes call for 1–2 teaspoons.

2. What is the best time to drink turmeric milk?

Unlike coffee lattes, turmeric milk lattes do not have caffeine, so they can be consumed any time of day. If you are looking for an alternative to your morning coffee, turmeric milk could be a good option. It can also be soothing in the evening and if paired with ginger, can help you digest your dinner.

3. Does turmeric dissolve in milk?

If you are using fresh turmeric root, you can remove the pieces of turmeric with a fine mesh strainer or cheese cloth. If you are using turmeric powder or freshly juiced turmeric root, use a whisk to help it dissolve with the milk.

4. Which turmeric is good for milk?

You can use fresh turmeric root, either chopped or juiced, or you can use the ground spice.

5. How does turmeric milk taste?

Turmeric has been described as "earthy" with a slightly bitter or spicy flavor to it. The flavor will vary depending on how much and which form of turmeric is used, which other spices or sweeteners are used to accompany it, and even which milk is used.

6. Can I drink turmeric milk on empty stomach?

Yes, however, if you have a sensitive stomach, you might not want to drink turmeric milk without food.

About the Author: Holli Ryan is a food & nutrition expert, registered & licensed dietitian-nutritionist, health & wellness writer, blogger, and social media specialist. She graduated from Florida International University and is a member of the Academy of Nutrition and Dietetics. In her free time she enjoys photography, travel, cooking, art, music, and nature.