Golden milk powder, also known as turmeric latte mix, is a blend of spices that can be used to make the popular drink known as golden milk or turmeric latte. This soothing and delicious beverage is known for its various health benefits thanks to the medicinal properties of ingredients like turmeric and ginger.
Golden milk, sometimes called a turmeric latte, first originated in India and has long been used in Ayurvedic medicine traditions. The key ingredient is turmeric, a bright yellow spice that contains the compound curcumin which has impressive anti-inflammatory and antioxidant properties.
To make a batch of golden milk requires gathering various spices and ingredients like fresh turmeric and ginger, heating milk or milk alternatives, and blending everything together. Golden milk powder eliminates the effort by combining all the necessary spices in one easy mix.
Benefits of golden milk powder:
- Convenient and easy to use
- Shelf-stable for months when stored properly
- Consistent flavor and potency batch after batch
- Endless ways to enjoy - lattes, tea, smoothies, oatmeal, and more!
Now let's look at how to put together this versatile and healthy mix at home.
How to Make Golden Milk Powder
How to Make Golden Milk Powder - Recipe
- Combine all spices in a bowl and mix well
- Transfer blended spices to an airtight container for storage
Let's look at how to actually use this mix to make delicious golden milk drinks.
How to Make Golden Milk with the Powder
To transform the golden milk powder into an actual beverage is almost as easy as blending the mix itself.
Here are the basic steps:
- Scoop 1-2 teaspoons of golden milk powder into a mug
- Add liquid of choice - plant-based milk, dairy milk, water or tea
- Sweeten if desired with maple syrup, honey, etc.
- Heat mixture until hot but not boilingthen froth if desired
- Enjoy your golden milk immediately!
Some tips when preparing golden milk:
- Whisk vigorously to ensure spices incorporate smoothly. The drink can separate a bit but stir before sipping.
- Soak the powder briefly in just a splash of milk first before adding the full amount. This prevents clumping.
- Simmer over medium-low heat. Boiling can diminish the potency of the spices.
- Add a fat like coconut milk or oil to help the body absorb turmeric's benefits.
- Sweeten to taste based on preference.
- Top with extras like cinnamon or ginger for garnish.
Now let’s explore some of the many options for making golden milk using this versatile powder.
Golden Milk Latte
To make a caffeine-free golden latte, prepare as above using hot dairy milk or dairy-free milk like almond, coconut or oat milk. Heat together with golden milk powder and sweetener, then froth with a milk frother or blender. Top with foamed milk and spice garnish.
Iced Golden Milk
For a refreshing iced variation, stir the mix into cold milk first. Then pour over ice and top with extras like whipped coconut cream or chocolate shavings if desired!
Golden Milk Tea
To make a soothing turmeric tea, use hot water or chamomile tea instead of milk. Steep for 10+ minutes with the golden milk powder to allow flavors to develop fully. Add fresh lemon and honey to taste.
Golden Milk Smoothies
For a nutrition-packed smoothie, blend the golden milk mix into your favorite smoothie ingredients like yogurt, bananas, berries, etc. The spices provide an earthy flavor to balance sweet smoothies.
As you can see, the options are limitless with this easy DIY powder on hand!
Health Benefits of Golden Milk Ingredients
The spices that give golden milk its signature flavor and color also provide a wealth of health benefits:
The star of golden milk, turmeric contains the compound curcumin which research has connected to:
- Powerful anti-inflammatory and antioxidant effects
- Improved arthritis symptoms
- Reduced risk of heart disease
- Potential cancer-fighting properties
- Better brain functioning and mental health
Ginger also boasts anti-inflammatory effects and can specifically help with:
- Nausea and vomiting relief
- Improved digestion
- Lower blood sugar levels
- Decreased menstrual pain
- Immune system support
Although just a seasoning, black pepper is important for boosting turmeric absorption and contains disease-fighting antioxidants.
Warming cinnamon adds sweetness and can reduce inflammation plus risk factors for diabetes and heart disease.
So sip your golden milk knowing the spices are also providing tangible wellness benefits!
Storing Your Golden Milk Powder
One of the major advantages to homemade golden milk powder is its long shelf life compared to premade paste or perishable ingredients.
Properly stored, the powder will keep for approximately:
- 6 months at room temperature
- 1+ years refrigerated
- 2+ years frozen
Keep it sealed in an airtight container away from light, heat, and moisture to preserve maximum freshness and prevent caking. Glass jars make excellent storage vessels.
Over time, the vibrant yellow color may dull a bit as the turmeric oxidizes but the health benefits remain intact. Give your batch a sniff or taste test periodically and refresh when the aroma and flavor become lackluster.
What does golden milk powder taste like?
Golden milk powder has a fragrant and spicy flavor with notes of warming ginger, earthy turmeric, sweet cinnamon, and pepper heat. The blend is mildly bitter but sweetened milk helps balance it out.
Can I drink golden milk every day?
Yes, enjoying a cup of golden milk once or twice a day is considered safe for most people. Curcumin is generally well-tolerated but excess amounts from high supplemental doses can sometimes cause upset stomach. Moderation is key.
Is golden milk good before bed?
Many people find golden milk’s cozy flavor and soothing warmth quite relaxing at night. Sipping a hot cup about an hour before bedtime can help you unwind and ease into sleep. The anti-inflammatory spices may also translate to less painful joints when you wake up.
Can I use whole dairy milk or honey to make golden milk?
You certainly can use whole cow’s milk or raw honey to prepare your golden milk if following a non-vegan diet. Just avoid boiling raw honey to retain its beneficial enzymes. And opt for unsweetened dairy-free varieties if vegan.
Whipping up a batch of golden milk powder takes mere minutes but provides countless opportunities for enjoying golden milk anytime with minimal effort. Just mix the 6-ingredient blend, store it safely, and spoon it into hot or cold milk when that spicy-sweet craving strikes.
Beyond easy preparation, golden milk powder also supplies a dose of anti-inflammatory and antioxidant compounds to help support whole-body health and wellbeing.