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In this post, I’ll show you a super easy recipe for vegan golden milk. You can make it in 5 minutes or less! This spicy, warm and soothing drink is perfect to help you wind down before bed.
This easy vegan golden milk is a delicious way to include more turmeric in your diet. Turmeric is a root that may have important health benefits, which we’ll also discuss below.
What is a golden milk?
Golden milk is a hot drink also called “turmeric latte” or “golden milk latte”. It’s usually made with coconut milk. Also know as haldi doodh (haldi means turmeric in Hindi), it is based on a traditional Ayurvedic recipe that has been used for centuries.
What does golden milk taste like?
This beverage is made with different spices. Golden milk tastes like chai tea: spicy, somewhat sweet, and a bit pungent due to the turmeric . When used as a spice, turmeric has a mustard-like, pungent, slightly bitter flavor.
My brother-in-law, who is Indian, recommended using ground cardamom in my golden latte. Once I did I never looked back! It just adds another layer of spicy goodness to your golden latte.
Smooth and light on the palate, Tea Drops Organic Turmeric Tea Drops are lightly sweetened with organic palm sugar. Use one to make a delicious, well-balanced Golden Milk with a dash of milk or cream! Check it out here.
How to make turmeric milk
For this particular vegan golden milk recipe, I used coconut milk since it’s creaminess helps to tamper down the pungent flavor from the turmeric. I also used grated fresh ginger, cinnamon, cardamom, black pepper and star anise pods.
Tip: Black pepper is necessary in order for your body to better absorb the antioxidant curcumin. This is the main antioxidant in turmeric, and it may be the reason behind vegan golden milk benefits, as we’ll see below.
Now if there are any of these spices that you don’t like or tolerate, you can definitely omit them. You can also use whatever type of plant-based milk you prefer, such as unsweetened almond milk or oat milk.
Turmeric has a strong, bitter-like flavor. If you find it’s too strong, you can use half the amount stated in this recipe.
Finally, I used a bit of honey for some sweetness, but you can use your sweetener of choice, or none at all!
All you have to do is start warming up the milk over medium heat. Add all the spices, combining well. Turmeric tends to form lumps, so a whisk may be helpful here. Next, simmer for around 5 minutes. Longer simmering time will give it a more pronounced flavor, if that’s something you wish to do.
Once it’s ready, strain the milk directly into a cup, and enjoy the coziness and spiciness of it all. My kids recently tried it, and they absolutely loved it!
What are the benefits of drinking golden milk?
Turmeric, the main ingredient in this vegan golden milk, is high in the antioxidant substance, curcumin. According to the Journal of the Science of Food and Agriculture, curcumin has the following properties:
- Reduces inflammation
- Helps with diabetes management
- Works as a powerful antioxidant
- Acts as an anticancer agent
- Aids in wound-healing
- Has antimicrobial activity
- Helps support the immune system
Drinking a golden milk latte is a delicious way to include more turmeric (and curcumin) in your diet!
Tip: Cooking turmeric with fats such as coconut oil, almond butter or coconut milk can also help improve the body’s absorption of curcumin.
Is golden milk good for sleep?
Although the evidence is not clear, many people find that drinking golden milk before bed helps them sleep. One possible reason could be that when we eat or drink, our energy rushes to our digestive tracts to digest the food. This digestive process uses up energy, which is why we may feel more tired after eating or drinking.
Another reason why a turmeric latte may help us sleep better is that warm foods and beverages are generally comforting. Warm drinks, such as milk or herbal teas at night may have a soothing effect on our digestion and may help us feel more relaxed. So if this helps you sleep better, by all means carry on!
Is golden milk anti-inflammatory?
Yes, due to the curcumin it contains. According to this paper from Molecules, it appears that inflammation and oxidative stress are closely linked. Since curcumin is a strong antioxidant, it appears that this helps decrease inflammation.
Does golden milk have caffeine?
No, none of the ingredients in golden milk have caffeine. Which is good news if you want to avoid caffeine induced jitters!
Is it OK to drink turmeric milk every night?
Unless you’re not tolerating certain ingredients in turmeric milk, or your doctor has advised you otherwise, there’s no problem in drinking turmeric milk every night. If you find that a warm drink helps you sleep better, then you can make this vegan golden milk your go-to bedtime sip.
Vegan Golden Milk Recipe
- 2 cups coconut milk (or any other plant based milk)
- 2 tsp ground turmeric if you feel the flavor is too strong, start with half this amount
- 1 (1") piece of fresh ginger, grated
- ¼ tsp freshly ground black pepper optional
- ½ tsp ground cinnamon
- ¼ tsp ground cardamom
- 1 tsp honey optional
- 2 star anise pods optional
- Heat up the coconut milk in a small saucepan over medium heat.
- Add the ground ginger, turmeric, black pepper (if using), cinnamon, cardamom and star anise pods (if using), combining well.
- Simmer for 5 minutes and add honey, mixing well.
- Strain the milk into individual cups and enjoy warm.
Hi! I’m Melissa, Registered Dietitian and mother of two dragons. When I’m not talking nutrition you can find me rolling around the floor with my kids, sewing, crafting, cooking or missing the 90s (seriously, music just isn’t the same). Read More…