Fresh Turmeric Latte (Golden Milk)

This Fresh Turmeric Latte, also known as Golden Milk, has become one of my favorite evening drinks during the colder months here in New Hampshire. Made with fresh turmeric, ginger, cinnamon, and milk, this warm turmeric latte comes together in 15 minutes and creates an inviting mug that is equally comforting and nourishing. The fresh turmeric gives this golden milk a bright flavor and beautiful color, while the warming spices make it the perfect drink to sip as you wind down at the end of the day.

I first started making turmeric lattes after learning more about the benefits of turmeric and ginger during my nutritional health certification program. Both ingredients have long been used in traditional cooking and wellness practices, and when combined with black pepper and a little healthy fat, the body is better able to absorb turmeric’s beneficial compounds.

While this is one of my favorite evening rituals during the winter months, in warmer months I often switch to my Lemon Balm Tea, another calming herbal drink known for supporting relaxation and restful sleep. Having both of these drinks in my rotation gives me a simple way to support better sleep year-round.

Ingredient Notes

• Turmeric: 1 to 2 inch knob of fresh turmeric, peeled and chopped. Fresh turmeric has a bright earthy flavor and beautiful golden color and can be found in the produce section of most grocery stores.. Turmeric is fat soluble, which means it needs a small amount of fat to help the body absorb its beneficial compounds.
• Milk: The choice of milk matters in this recipe. Fat helps slow the breakdown of curcumin in the liver so the body can absorb it more effectively. Nut milks work well because they naturally contain healthy fats, and whole milk is also a good option. If you prefer a lower fat milk, adding one teaspoon of coconut oil will help with absorption.
• Ginger: 1 inch knob of fresh ginger, peeled and chopped. Ginger adds warmth and a light spice while also supporting digestion.
• Cinnamon Stick: 1 cinnamon stick, either Ceylon or cassia cinnamon. Ceylon cinnamon has a milder flavor, while cassia cinnamon is what you will typically find in most US grocery stores. Cinnamon adds warmth and flavor that pairs beautifully with turmeric and ginger.
• Black Peppercorns: 2 whole peppercorns. Pepper is essential in this recipe because it helps activate the absorption of curcumin in turmeric.
• Honey: A teaspoon or two of honey adds natural sweetness and complements the warm spices.

Additionally, you may like to add a dusting of cinnamon.

How to Make a Fresh Turmeric Latte

• Finely chop the fresh turmeric and ginger.
• Add the milk to a small saucepan along with the chopped turmeric, ginger, cinnamon stick, and peppercorns.
• Bring the mixture to a low simmer over medium heat. Stir occasionally and allow it to gently simmer for about 10 minutes. This step helps draw out the beneficial compounds from the turmeric and allows the flavors to blend.
• Remove from heat and strain into a mug.
• Stir in honey to taste and and dust with ground cinnamon if desired. Enjoy this warm, soothing drink!
  

While this recipe makes one serving, I often double or triple the recipe, and store it in an airtight jar in the refrigerator for up to 3 days. When I’m ready to drink it, I just warm it up.

Pro-tip: Fresh turmeric can stain hands, cutting boards, and countertops because of its natural pigments. If you are working with fresh turmeric root, consider wearing kitchen gloves or using a dedicated cutting board. It will wear off of the hands after a few washings, but it will last longer on a surface.

Optional Add Ins

If you enjoy experimenting with flavors, here are a few additions that work beautifully in turmeric lattes.

• Cardamom for a light floral spice
• Vanilla extract for a touch of sweetness
• Nutmeg for additional warmth
• Coconut oil or ghee for added richness and fat soluble absorption

Benefits of Turmeric Lattes

Turmeric lattes have a long history in traditional Ayurvedic practices, where turmeric, ginger, and other warming spices are valued for supporting overall wellness. Researchers have looked at turmeric for its possible anti-inflammatory and antioxidant benefits. Curcumin, the main compound in turmeric, is thought to help lower inflammation in the body and may support joint and immune health.

Some studies have explored how turmeric may support brain health. Research suggests that curcumin, the active compound in turmeric, may help reduce brain inflammation and support cognitive health as we age. While more research is still needed, the early findings are promising.

This connection to brain health is one reason turmeric is often included in calming evening drinks like golden milk. Over the course of my career working with elder adults and managing a memory care community for nearly 20 years, I have seen firsthand how diseases like Alzheimer’s and dementia affect both individuals and their families. Because of that experience, I pay close attention to nutrition and lifestyle choices that may help support long-term brain health.

Ginger has its own benefits too. It is well known for supporting digestion and has anti-inflammatory properties, making it a perfect pairing with fresh turmeric for a calming evening drink.

Why Is Black Pepper Added to Turmeric Lattes?

Black pepper plays an important role in turmeric lattes because it helps the body absorb curcumin, the active compound in turmeric. Black pepper contains a compound called piperine, which significantly increases the absorption of curcumin in the body. Without black pepper, much of the curcumin in turmeric may pass through the digestive system without being fully absorbed. Adding even a small amount of black pepper makes the turmeric latte more nutritionally effective.

While I enjoy this drink warm, it can also be served over ice on a warm day.

If you enjoy comforting homemade drinks like this turmeric latte, you may also enjoy my Royal English Breakfast Tea Latte, or my Chai Latte Syrup which is a favorite during colder months.

If you try this Fresh Turmeric Latte, I would love to hear what you think. Leave a comment below and let me know if you used fresh turmeric or ground turmeric in your golden milk.