Updated: Nov 26, 2018
This Golden Milk Latte is sure to be a favorite morning pick-me-up, and a cozy, nourishing drink as the cold weather quickly moves in. This version is a unique take with flax milk, offering even more nutrients than before!
Golden Milk - or Turmeric Milk - is popular in the Indian culture, and has gained popularity in Western culture due to its many health benefits.
Turmeric is a deep-colored spice with excellent anti-inflammatory properties and high levels of antioxidants. Turmeric's health-benefits are largely attributable to a compound called curcumin. Studies show that curcumin may aid in immune health and blood sugar regulation, while preliminary evidence suggests skin health benefits as well. Consuming black pepper and/or healthy fats along with turmeric, as in this latte, is necessary for optimal absorption.
In addition to the turmeric, this latte includes other health-boosting nutrients including:
Cinnamon: Cinnamon is another spice with anti-inflammatory properties, that may reduce chronic inflammation and, in large doses, lower cholesterol and triglycerides. Cinnamon may also improve insulin sensitivity in individuals with elevated blood glucose levels. While the amount sprinkled in your latte likely won't cause significant, immediate physiological benefits, adding cinnamon to your routine regularly can be beneficial.
Ginger: All spices, including ginger, have been shown to have heart-health benefits. Additionally, ginger is well known for reducing gastrointestinal distress and nausea, and, although less widely known, for reducing inflammation, particularly inflammation causing arthritic pain.
Flax Milk: This plant-based milk offers more protein than other plant-based milks, essential nutrients, soluble/insoluble fiber, and the benefit of omega-3 fatty acids. In this recipe, the flax milk offers a creaminess and a vanilla flavor, adding to the richness of the drink. I particularly like Manitoba Milling Flax Milk for my Golden Milk Lattes.
Raw Honey: Raw versions of this sweetener have anti-microbial properties that processed honey may lack. However, raw honey is unfiltered and unpasteurized, and therefore should not be given to children under the age of two due to their immature digestive systems and risk of exposure to the botulinum bacteria.
Coconut Oil: Coconut oil is a medium chain triglyceride offering unique benefits that other fats do not provide (remember, our "411 on Fats and Oils" post?). Keep in mind that, although coconut oil may provide health benefits, it is still a saturated fat, and should be consumed in moderation.
Coffee: The most recent studies show that moderate consumption (around 3-5 cups) has been associated with lower risk of cardiovascular disease, diabetes, and some cancers. Consumption in moderation is key, but a cup or two can brighten any morning routine.
Golden Milk Latte Recipe:
1.5 Tsp turmeric
1/4 Tsp ground ginger
1/4 Tsp cinnamon
Pinch black pepper
1 Tbsp water
1.25 Cup coffee
3/4 Cup Manitoba Milling Flax Milk
1/4 Tsp vanilla extract
1/2 Tsp honey
1.5-2 Tsp coconut oil, melted
Combine turmeric paste ingredients in small bowl and set aside.
In a separate pot, combine latte ingredients and warm on low-medium heat.
Add turmeric paste to the latte and mix well.
Allow to heat to desired temperature.
Pour into desired mug and enjoy!