How to make a simple anti-inflammatory golden milk powder spice mix (aka turmeric latte mix) with just 5 spices in 5 minutes! Use it to prepare golden milk and golden lattes (turmeric latte) – packed with nourishing, healthful, immune-boosting benefits!
When I first tried a sweet and spicy golden latte recipe and then read about all the health benefits associated with this soothing, traditional Ayurvedic drink, I was hooked. So hooked that I’ve already shared a recipe for a simple 5-ingredient golden milk, golden Frappuccino, and turmeric paste. However, most use fresh spices and take some time to prepare. So for those days when the effort levels aren’t there, this golden milk powder is the perfect way to still get your turmeric latte fix!
Whether you want to enjoy a latte, tea, or simple golden milk, this turmeric latte mix has a ready-made blend of everything needed for your delicious golden drink that’s packed with healthful benefits for your body and immune system.
Simply combine it with a sweetener and plant-based milk (or water) for a 2-minute turmeric drink whenever you want! Even better, having this golden milk mix handy makes it so much easier to reduce a bad caffeine habit – when this makes it so easy to enjoy an alternative!
Plus, coffee-shop alternatives of golden latte recipes are usually packed with sugar and only “just enough” turmeric to color the drink golden. When making homemade golden milk powder, you can be sure of exactly what you’re ingesting and make the most of the spice’s health benefits! It also makes for a great holiday gift – especially when packaged nicely in a jar, labeled, and with a tag explaining how to use golden milk powder.
What Is Golden Milk?
Simply, golden milk is a soothing, health-benefiting drink made up of your favorite milk of choice and a combination of turmeric, ginger, black pepper, and a sweetener of your choice. Its roots come from Indian and Ayurvedic medicine and can be made in a variety of ways. The simplest version is just warm milk and turmeric with a sweetener.
Golden milk can be made using this turmeric latte powder or golden paste, each with benefits. It can also be flavored with additional spices to customize to your tastes and still reap the benefits.
Turmeric Golden Milk Powder Vs. Golden Paste
Golden Paste
Turmeric paste can be made using fresh ginger and turmeric root or powdered versions. By using fresh, you end up with a paste that blends smoothly into recipes and drinks. The flavor and color are also affected – with turmeric powder often more concentrated in flavor, and the colors are usually darker/muted.
The paste also contains coconut oil, which is a healthy oil needed to help us reap the full benefits of turmeric. The paste needs to be kept in the fridge and has a shelf life of 2 weeks.
Golden Spice
This spice blend is made using all dry ingredients, which means that the shelf life is far longer. The mix also doesn’t require refrigeration.
However, the golden milk or golden tea will be more “gritty” in comparison to using the paste. Also, there is no healthy fat already included in this spice blend, so you’ll have to make sure you include one within the recipe used.
The Health Benefits of Turmeric and Ginger
I’ve talked about the medicinal properties of turmeric and ginger a lot across various posts on my blog. However, I’ll never lose the excitement for these wonderful ingredients.
Turmeric Benefits
Countless studies have shown that turmeric is an absolute gem of an ingredient for our health. It has been used for centuries in Indian and Chinese cuisine for medicinal purposes, as well as within Ayurvedic medicine.
But why is it so popular? Well, turmeric has a polyphenol called “curcumin” within it that is linked with some pretty powerful health benefits. Some of these include:
- Anti-inflammatory properties – some studies show it works better than certain factory medicines to reduce inflammation in the body and as a remedy for inflammation-based diseases.
- Used to relieve pain – once again, studies show that turmeric can have greater results than even medicines like Ibuprofen and Prozac.
- Anti-cancer properties – able to prevent the growth of cancerous cells and tumors.
- Improves digestion – as well as encouraging healthy gut flora.
- Improves brain function – and lowers the risk of various brain diseases.
Ginger Benefits
Studies show that ginger boasts similar health benefits when it comes to anti-inflammatory and antioxidant properties, and can improve heart and brain health. However, there are several benefits unique to ginger too:
- Nausea Reduction.
- Aiding Stomach Issues – this includes bloating, indigestion, and various ailments associated with IBS and similar health problems.
- Aid digestion – By speeding up the tempting of the stomach and thus having the above stomach benefits.
- Lower blood sugar levels.
- Infection fighting – due to the “gingerol” within the ginger.
- Reducing period pains – with some studies showing it to be as effective as Ibuprofen.
Golden Milk Powder Ingredients
- Turmeric powder: I use homemade; however, feel free to use store-bought. The color won’t be as bright, though.
- Black pepper: This is necessary for our bodies to absorb all the curcumin in the turmeric. Don’t omit it!
- Ginger powder: I use homemade dried ground ginger root powder.
- Cinnamon: I recommend using Ceylon cinnamon, though any will work.
- Cardamom: optional.
Make sure that all of the spices used are fragrant and within their BBE date. Otherwise, not only will the flavor balance be off, but the potency of the spices, too!
Optional Add-ins
- Nutmeg: nutmeg and cinnamon pair wonderfully. Use a generous pinch.
- Cloves: cloves have a strong flavor, so a tiny pinch is all you’ll need.
- Vanilla: you can use the seeds for a vanilla pod OR some vanilla powder. This isn’t a “classic” addition to a turmeric latte mix but tastes delicious with the combination of spices.
- Coconut milk powder: adding a milk powder (dairy or non-dairy like coconut) will provide the mix with the fat needed to help absorb the curcumin but allow you to top it up with hot water instead of having to heat milk. I recommend adding one cup and then increasing how much of this spice you use per drink to around 1 tablespoon (I haven’t tested this, so you might want to experiment with amounts to find your perfect amount).
How To Make The Golden Milk Powder
I’m not sure the process for a DIY could get much simpler than this. Mix all of the ingredients in a bowl and then transfer to an air-tight container – voila!
This blend can be stored at room temperature for around 4 months or kept within the fridge for slightly longer. I recommend you store the spice blend in a cool, dark location like a kitchen cupboard.
The shelf life for this spice blend will depend on how old your spices are. With fresh spices, you could potentially store this golden milk mix for up to 2 years. However, for the most potent flavor and results, I aim to use it within 4-6 months then make a new batch with new spices.
How To Use Golden Spice?
This spice mix is traditionally used for delicious golden milk, whether as a warm turmeric latte (aka golden milk latte) or an Iced drink. However, I also love to use this to make a soothing turmeric powder tea.
However, aside from turmeric powder drink recipes, you can add this spice blend to soups and stews, milkshakes, yogurt bowls, sprinkle over roast vegetables, add to pancakes and oatmeal, or even add to egg dishes (or scrambled tofu!).
To Make Golden Milk / A Turmeric Latte
You’ll need 1 teaspoon (up to 2tsp) of this golden milk powder, a teaspoon or so of maple syrup (or another natural liquid sweetener like raw honey – if not vegan), and 1 cup of dairy-free milk.
First, keep a couple of teaspoons of milk to one side and mix with the sweetener and powder in a small saucepan to create a “paste.” Add your dairy-free milk of choice (I like to use coconut milk or almond milk) and lightly whisk, heating for 5-10 minutes until hot, but not boiling.
For a cold/iced version, prepare the “paste” in your glass of choice, then add the milk, leaving space for ice. Mix the milk combo well, and then add the ice cubes. For more of a “milkshake,” you could even add some whipped coconut cream on top (or enjoy this golden Frappuccino).
To Make Turmeric Tea (Golden Tea)
You’ll need 1 teaspoon golden milk powder, a teaspoon or so of natural sweetener (maple syrup, date syrup, raw honey – if not vegan), 1 cup of water, and optional lemon slices.
In a similar method to the golden milk, simply mix all ingredients in a small saucepan and heat on low/medium heat for 10-15 minutes. Allow it to simmer gently but not boil. When ready, pour into your cup of choice and add a couple of lemon slices or even some lemon juice. You could also add 1/2 a teaspoon of this powder to this Ginger Tea recipe.
FAQs
If you aren’t aware of the flavor of all of the spices within the golden milk mix, then it’s hard to explain. However, golden spice is very warming and slightly spicy and earthy – sometimes a little bitter. It may be an acquired taste, to begin with. However, it reminds me of chai latte – which is delicious!
Absolutely – I’d recommend only having 1 serving per day, though (or two maximum), so you don’t consume too much curcumin in one go. When consumed in large quantities, curcumin can cause gastrointestinal issues, including stomach aches, nausea, and vomiting.
Sure is! In fact, I recommend you drink it around an hour before bedtime to take full advantage of the relaxing, soothing properties. It always takes less time for me to fall asleep after consuming a drink with this golden milk powder recipe.
I’m not a medical professional – so I think it’s best to turn to your GP/Dr if you’re unsure. However, through research, I’ve found that turmeric should be avoided by those with bleeding disorders, gallbladder issues, liver disease, iron deficiency, and possibly pregnant women.
Recipe Notes and Top Tips
- For a “spicier“ blend: you can increase the amount of ginger and/or black pepper in the golden milk mix slightly.
- Adjust the batch amount: you need around 1-1½ teaspoons of the turmeric latte mix per cup of liquid. So adjust the amount of spices used based on how much of a “stock” you’d like to have.
- Adjust the spice ratio: after preparing your first turmeric drink with this golden milk powder recipe, you can adjust any of the spices (i.e., add more cinnamon, etc.)
- The texture: note that because this spice mix is made entirely with ground spices, the finished turmeric drink maybe a little grainy. Whisking the mixture well while heating the milk helps, but it may still be slightly grainy. I prefer to keep it this way to make the most of the health benefits. However, if the texture really bothers you, strain the mixture before drinking it.
- Allow your turmeric drink to sit for a minute or two: this gives the spices a chance to rehydrate and distribute evenly into the drink.
- For optimum curcumin absorption: the curcumin within the turmeric is where a TON of the health benefits comes from. For our bodies to absorb it, the turmeric needs to be consumed with black pepper and fat (in this case, full-fat non-dairy milk like coconut milk or cashew milk).
- To add extra fat: depending on what milk you use, there may not be enough “fat” content for the curcumin to bind to. In this case, I suggest adding a teaspoon of coconut oil or something like coconut butter. Alternatively, you could add a spoonful of homemade cashew butter or similar ‘fatty’ nut butter.
- Turmeric stains: Be careful to wear darker clothing when working with turmeric as it stains easily. If you end up with a mess on your hands, here are tried and tested methods to clean turmeric stains!
More Recipes with Turmeric and/or Ginger
- Lemon, Ginger, and Cayenne Immunity Shots
- Turmeric Citrus Immune Boosting Tart
- Ginger Turmeric Immune-Boosting Energy Shots (juicer recipe)
- One-Pot Turmeric, Ginger & Pumpkin Immune Boosting Soup
- DIY Turmeric Tincture
- How To Make Ginger Tea
- Golden Turmeric Energy Balls (No-bake)
- Pineapple Ginger Juice (With or Without Juicer)
- Honey Fermented Ginger and Lemon
You might also enjoy browsing through this collection of 40+ ways to use ginger!
As always, if you give this golden milk powder recipe a try, let me know your thoughts and questions in the comments below. Also, feel free to tag me in your recreations @AlphaFoodie.
Golden Milk Spice Mix/Powder (Turmeric Latte Mix)
Ingredients
- ½ cup ground turmeric powder
- 1 tablespoon ground ginger powder
- 2 teaspoon black pepper freshly ground!
- 1 teaspoon ground cinnamon powder Ceylon, optional
- 1 teaspoon ground cardamom powder optional
Check the Recipe NOtes below for optional add-ins!
Suggested Equipment
- Large bowl
Instructions
- Mix all of the ingredients in a bowl and then transfer to an air-tight container – voila!
- This blend can be stored at room temperature for around 4 months or kept within the fridge for slightly longer. I recommend you store the spice blend in a cool, dark location like a kitchen cupboard. The shelf life for this spice blend will depend on how old your spices are. With fresh spices, you could potentially store this golden milk mix for up to 2 years. However, for the most potent flavor and results, I aim to use it within 4-6 months then make a new batch with new spices.
Video
Notes
- Nutmeg: nutmeg and cinnamon pair wonderfully. Use a generous pinch.
- Cloves: cloves have a strong flavor, so a tiny pinch is all you’ll need.
- Vanilla: you can use the seeds for a vanilla pod OR some vanilla powder. This isn’t a “classic” addition to a turmeric latte mix but tastes delicious with the combination of spices.
- Coconut milk powder: adding a milk powder will provide the mix with the fat needed to help absorb the curcumin but allow you to top it up with hot water instead of having to heat milk. I recommend adding one cup and then increasing how much of this spice you use per drink to around 1 tablespoon (I haven’t tested this, so you might want to experiment with amounts to find your perfect amount).
You’ll need 1 teaspoon (up to 2tsp) of this golden milk powder, a teaspoon or so of maple syrup (or another natural liquid sweetener like raw honey – if not vegan), and 1 cup of dairy-free milk. First, keep a couple of teaspoons of milk to one side and mix with the sweetener and powder in a small saucepan to create a “paste.” Add your dairy-free milk of choice (I like to use coconut milk or almond milk) and lightly whisk, heating for 5-10 minutes until hot, but not boiling. For Iced Golden Milk:
Prepare the “paste” in your glass of choice then add the milk, leaving space for ice cubes. Mix the milk combo well and then add the ice cubes. For more of a “milkshake,” you could even add some whipped coconut cream on top (or enjoy this golden Frappuccino).
For Golden Tea:
You’ll need 1 teaspoon golden milk powder, a teaspoon or so of natural sweetener (maple syrup, date syrup, raw honey – if not vegan), 1 cup of water, and optional lemon slices. In a similar method to the golden milk, simply mix all ingredients in a small saucepan and heat on low/medium heat for 10-15 minutes. Allow it to simmer gently but not boil. When ready, pour into your cup of choice and add a couple of lemon slices or even some lemon juice. You could also add 1/2 teaspoon of this powder to this Ginger Tea recipe. Additional notes:
- For a “spicier” blend: you can increase the amount of ginger and/or black pepper in the golden milk mix slightly.
- Adjust the batch amount: you need around 1-1½ teaspoons of turmeric mix per beverage. So adjust the amount of spices used based on how much of a “stock” you’d like to have.
- Adjust the spice ratio: after preparing your first turmeric drink with this golden milk powder recipe, you can adjust any of the spices (i.e., add more cinnamon, etc.).
- The texture: note that because this spice mix is made entirely with ground spices, the finished turmeric drink may be a little grainy. Whisking the mixture well while heating the milk helps, but it may still be slightly grainy. I prefer to keep it this way to make the most of the health benefits. However, if the texture really bothers you, strain the mixture before drinking it.
- Allow your turmeric drink to sit for a minute or two: this gives the spices a chance to rehydrate and distribute evenly into the drink.
- For optimum curcumin absorption: the curcumin within the turmeric is where a TON of the health benefits comes from. For our bodies to absorb it, the turmeric needs to be consumed with black pepper and fat (in this case, full-fat non-dairy milk like coconut milk or cashew milk).
- To add extra fat: depending on what milk you use, there may not be enough “fat” content for the curcumin to bind to. In this case, I suggest adding a teaspoon of coconut oil or something like coconut butter. Alternatively, you could add a spoonful of homemade cashew butter or similar “fatty” nut butter.
- Turmeric stains: be careful to wear darker clothing when working with turmeric as it stains easily. If you end up with a mess on your hands, here are tried and tested methods to clean turmeric stains!
Nola Bullick
I cannot tolerate black pepper at all. Is there any other spice that would accomplish the same purpose? Thanks.
Support @ Alphafoodie
Hi Nola,
Instead of using black pepper, you can use a fat element. It will also bind to the curcumin for absorption. Depending on what you are using this powder for, you could maybe incorporate a fat like high-fat milk, coconut oil, coconut butter, ghee, etc. Just ½ Tbsp per serving is enough. For example, if you are using this powder to make golden milk, you’re probably using dairy milk or coconut milk, so the fat element is already incorporated into the recipe. I hope this helps.
Char Amberger
I drink this every morning with oat or almond milk. It really does help with aches. I ran out for a while and thought why am I so achy? Now that I am back to my daily dose, I feel much better.
Support @ Alphafoodie
Thank you so much for your comment.
Chelsea
Love this recipe! I like adding ashwaganda powder into mine and drink daily.
Could you tell me which plant milks have enough fat to not need the coconut oil? Thank you 🙂
AlphaFoodie Support
Ooh, great tip! You can use full-fat coconut milk or soy milk. Cashew nut milk could also be a good option.
Kathy Johnson
This is very tasty! I reduced the black pepper to about 1/2 t. because I don’t like the taste in chai and didn’t think I would like it in this. I also added 1/4 t. ground nutmeg and 1/4 t. ground cloves. Mixed this with 1/2 cup egg nog and 1/2 cup milk. I’m in love with it. Thank you! I am hoping it will help with my pain and inflammation! Gonna try it as a tea as you suggested and in warm oat milk. Yum! Gotta get to the store soon!
Support @ Alphafoodie
Thank you so much for your comment, Kathy. Glad you adapted the recipe to your liking.
Maddy
My roommate and I made a big batch of this and drink it almost every night 🙂 love it!!! Also, we’re D1 athletes and this helps so much with inflammation. Thank you, Samira!!!
ps we love your Instagram
Support @ Alphafoodie
Thank you so much for your comment, Maddy. Glad you are enjoying the golden milk powder. 🙂
Dragana
Hello , Can woman that are breastfeeding drink this beverage ?
Support @ Alphafoodie
Hi Dragana,
Even though turmeric is safe when consumed in small amounts, it is best to confirm with your doctor as they will have more specific information while you are breastfeeding. I hope this helps.
Maaida Kausar
Great very healthy and useful recipe
Support @ Alphafoodie
Thank you so much for your comment, Maaida. Hope you try some of my other recipes too 🙂
Edward Kowalski
Why can’t whole milk and honey be used?
Support @ Alphafoodie
Hi Edward,
It’s perfectly OK to use whole milk and honey to make the golden milk. Please make sure the milk is not too hot when adding the honey in order to keep its nutritional benefits. I hope this helps.