I recently shared with you my delicious Matcha Latte recipe and talked about its energy-boosting hormone-balancing and weight-supportive benefits. Apart from my matcha latte, my other favorite - super healing and delicious - drink is my Golden Milk latte. I now make it for myself and my husband a few nights a week, and we both LOVE it and feel amazing after.
It’s an amazing addition to your self-care / self-love ritual.
If you haven’t tried golden milk yet, you’re missing out! It’s a warm, creamy (yet dairy-free) drink that’s PACKED with nutrients. It’s like a “warm liquid sunshine in a cup.”
It’s a cozy, comforting drink that relaxes you (yet can also give you energy), helps de-stress, de-puff, and when prepared right, is truly delicious.
WHAT EXACTLY IS GOLDEN MILK?
Golden milk is a traditional Indian drink that has its roots in Ayurveda. In in its most simple form, it’s a blend of hot milk and ground turmeric, usually sweetened with honey. However, I like to add a few additional beneficial ingredients that increase its nutritional powers (and help make it even more creamy and comforting).
WHAT ARE THE BENEFITS OF GOLDEN MILK?
Turmeric – the primary ingredient in this golden milk latte - is known to be a potent antioxidant with antimicrobial, anti-inflammatory and anti-cancer effects. It has also been used in Ayurvedic medicine for thousands of years to help with conditions such as breathing problems, joint pain, fatigue, digestive issues, and more.
Apart from turmeric, the other spices in golden milk are also extremely health-promoting. Both ginger and cinnamon are known for their anti-inflammatory and antimicrobial benefits, and are amazing for DIGESTION.
I also add:
Ashwagandha – for its stress-busting properties (which also helps balance hormones)
Coconut or MCT oil – for its metabolism boosting properties, and because it makes the turmeric more available for our bodies to absorb (as it is fat-soluble)
Black pepper – helps boost the properties of turmeric (as it makes the curcumin in turmeric more bioavailable)
Nutmeg – a natural sleep aid which I add if I’m having my golden milk at night
Raw honey – for its additional enzymes and antimicrobial properties (and because I find it makes the perfect sweetener). However you can swap honey for maple syrup, or do a mix of honey or maple syrup and stevia, or just use stevia to keep the sugar content at a minimum.
Balance with Mariana’s Golden Milk Latte
Ingredients:
• ¾ tsp ground turmeric (or use 1 ½ -2 tsp fresh grated/minced turmeric root)*
• ½ tsp ground cinnamon
• ¼ tsp ground ginger (or ½ - 1 tsp fresh grated/minced ginger)*
• pinch of ground black pepper
• pinch of ground nutmeg (optional)
• ½ tsp ashwagandha
• ½ - ¾ cup hot (just boiled) water (or for thicker/creamier version, swap for almond milk (preferably DIY)
• 1 cup coconut milk (I prefer to use canned) or oat milk (I love Oatly) or cashew milk
• 1 - 2 tsp coconut oil or MCT oil or ghee
• 2 tsp raw honey (or maple syrup, or can mix 1 tsp honey with ¼ tsp stevia, for example)
Instructions: (this is the way I like to do it, which is quick and easy)
1. In your mug of choice (I like to use a large one) combine spices (turmeric, cinnamon, ginger, black pepper and optional nutmeg) and ashwagandha, add about ½ - ¾ cup freshly boiled water; stir well.
2. Add about 1 cup coconut milk or dairy-free milk of choice, MCT or coconut oil, sweetener of choice, and stir again.
3. Pour mixture into your blender (I use a Vitamix) and blend on low for 30 seconds to get it frothy. Pour back into your mug, then heat for 30 seconds in the microwave or for 2 - 3 minutes on low on the stove top.
*see notes below if using fresh turmeric/ginger
Notes/Tips for making your golden milk turmeric latte:
1. For purpose of making it quicker, I like to use hot water (from my electric boiler) and I mix with cold milk so the mixture is just barely warm when I add to blender (I do this as my Vitamix isn’t glass and I avoid extreme heat contact with plastic given potential chemical release). Then when lazy, I just heat 30 seconds in microwave after blending. However, it’s always recommended to warm on the stovetop.
2. Option to directly add all ingredients to a saucer on your stovetop, warm for 3-4 minutes while stirring, then just pour into your mug (and option to use a milk frother to get foamy texture or still use a blender if you prefer).
3. Aim for organic spices when possible, and check that your spices aren’t stale - for maximum flavor and benefits. (tip: rub a little of the spice between your fingers, if there is only a faint aroma it’s time to get new spices!)
4. You can also use fresh organic turmeric and ginger root, just peeling and then grating or mincing; if you use fresh turmeric/ginger root, I suggest straining with a fine mesh strainer before serving.
5. To make this drink 100% vegan, swap the honey for maple syrup and/or stevia.
6. You can make a big batch of this latte and store in your fridge in an airtight jar for up to 3-4 days.
P.S. If you want a pre-made option, I’ve purchased this blend online and loved it! Loved both the ingredients and the taste, so if you want a no-fuss option, this could be a great choice. If you want a more energizing blend with maca (another hormone-balancing “adaptogen” similar to ashwagandha), I love this one.
image from theawesomegreen