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How To Make Golden Milk Latte Recipe – EASY!

Soothing Anti-inflammatory delicious homemade Golden Milk Latte will be your new favorite bedtime ritual.

Golden Milk Latte with honey

Golden Milk has been used in Ayurvedic medicine for centuries for its anti-inflammatory benefits. The golden hue of this healing drink comes from the rich color of turmeric, the main ingredient in Golden Milk. Turmeric contains curcuminoids which have anti-oxidant components. Turmeric also contains polyphenols which include anticancer and vascular health benefits. Quelling inflammation with this comforting drink can be an excellent addition to your nighttime ritual. I love making it about an hour before bedtime. The soothing warm drink with the scents of cinnamon and ginger help me wind down and get ready for sleep.

Turmeric Milk Latte in the window with sun streaming

Ingredients in a Golden Milk Latte

Turmeric – used for thousands of years as herbal medicine. It has various anti-inflammatory, anti-oxidant, and anti-cancer properties. It is also neuroprotective.

Ginger – Anti-inflammatory and contains over 40 anti-oxidants,

Cinnamon – Cinnamon has anti-inflammatory and neuroprotective properties.

How to Make an Anti-inflammatory Golden Milk Latte

2 cups organic Milk or Coconut milk ( you can also use Oat or Almond Milk)
2 teaspoons organic Turmeric powder
1/4 teaspoon ground Cinnamon
1/8 teaspoon freshly cracked pepper or 2-3 twists of a pepper mill
1/4 teaspoon ground Ginger

Heat until just simmering and remove from flame. Add 1-2 teaspoons of maple syrup or
honey. It’s spicy, creamy, and ever so comforting!

Golden Tea with a Jar of Honey and lovely branches

Ways to use the Anti-inflammatory Power of Turmeric

If you love the flavor of turmeric as I do, you will love exploring curry. My friend’s husband has a spoonful every morning in hot water, and my father puts it in his morning oatmeal. It’s a flavor that grows on you. Consider that India, where turmeric is widely and regularly consumed, has a much lower level of Alzheimer’s Disease than the US. The cancer-preventive and neuro-protective components make this delicious, exotic root very appealing. It’s an anti-inflammatory powerhouse and deserves a seat at your anti-inflammatory healing table.

If you would like to try Turmeric or Curcumin, here are a few products Steve and I take every day:

You can also have your Golden Milk Latte over ice. It’s very refreshing as a mid-day snack!

Turmeric Milk in glasses of Ice with Straws surrounded by herbs

Golden Milk Latte Recipe

Warm, comforting Golden Milk Latte full of anti-oxidants and health-promoting goodness!

  • Author: Sherie Friedlander
  • Yield: 2 1x


Units Scale

2 cups Organic Milk or Coconut milk
2 teaspoons Organic Turmeric powder
1/4 teaspoon ground Cinnamon
1/8 teaspoon freshly cracked Black Pepper (23 twists of a pepper mill)
1/4 teaspoon ground Ginger


Bring milk to a very low simmer, whisking in all the spices. Turn off the flame and add honey or maple syrup.

Sip slowly and enjoy the healing benefits of Golden Milk. Your sleep will thank you!


Although traditionally served warm, this drink is also delicious over ice.

Keywords: Golden Milk Latte

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Marilyn S. Campbell & Bradley S. Fleenor (2017) The emerging role of curcumin for improving
vascular dysfunction: A review, Critical Reviews in Food Science and Nutrition, DOI:

Betül Kocaadam & Nevin Şanlier (2017) Curcumin, an active component of turmeric
(Curcuma longa), and its effects on health, Critical Reviews in Food Science and Nutrition,
57:13, 2889-2895, DOI: 10.1080/10408398.2015.1077195

Effect of cinnamon on migraine attacks and inflammatory markers: A randomized double-blind placebo-controlled trial – PubMed (nih.gov)

The efficacy of ginger for the treatment of migraine: A meta-analysis of randomized controlled studies – ScienceDirect

Turmeric and Curcumin: From Traditional to Modern Medicine | SpringerLink

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