Making the Perfect Turmeric Latte

For any of you out there who have an Indian Mama or Auntie in your life, at some point you’ve probably been offered a drink called “haldi” (which literally translates into “turmeric”). This warm milk and turmeric concoction is supposed to help you when you are sick or low-energy--basically the South Asian version of hot Tang.

Anyway, given it’s reputation among Indian kids as “that gross stuff that mom makes you drink when you are sick,” it’s fun to see it now cropping up at hipster coffee-houses all over the place as “golden milk” or a “turmeric latte.”

I personally think golden milk is delicious, especially since turmeric is a microbiome super spice! For those of you not familiar with turmeric, it is a yellow root that is a close cousin to ginger. Turmeric is generally used in cooking in powdered form, and has a distinctive bright yellow color. It’s active ingredient, curcumin, has known anti-inflammatory properties, and has been used in Eastern medicine for thousands of years to treat a variety of illnesses.

In terms of gut and microbiome health, turmeric promotes gut motility (meaning it keeps food and waste moving along nicely) and also decreases inflammation. This combination makes it a microbiome superspice, as it helps promote a healthy environment where “good” gut bacteria can flourish.

Anyway, if you’d like to try making your own “Golden Milk,” the recipe is below! It’s delicious any time of day, and costs very little to make it at home (versus the almost $5 per cup at my favorite neighborhood coffee shop). It’s especially nice as a calming beverage before bedtime.

Before you jump ahead, however, here are two tips that will help you get the maximum benefit from any turmeric you consume:

  1. Turmeric should be heated before you eat it--this makes the curcumin more bioavailable

  2. Turmeric should be eaten with black pepper and fat as these help with absorption

Now get on with it! Follow the recipe and in five minutes you'll soon be enjoying your own cup of warm, nurturing haldi. Happy sipping!


Golden Milk

  • 1 tsp coconut oil
  • 1 tsp turmeric powder
  • 1 cup almond milk, coconut milk, or hemp milk
  • 1 tsp coconut sugar, honey, or Lakanto
  • Pinch black pepper
  • Sprinkle of cinnamon

Melt 1 tsp coconut oil in small pan; add turmeric and saute over medium heat for 2 minutes. Add milk, sweetener, and black pepper and heat to a low simmer. Pour into a mug, sprinkle with cinnamon, and enjoy!