Turmeric Latte (Golden Milk)

A comforting, warming drink that feels like a hug in a mug. This turmeric latte, often called “golden milk”, has been used in traditional medicine for centuries. It’s caffeine-free, anti-inflammatory and packed with immune-supporting ingredients — making it the perfect choice for autumn when the weather cools and seasonal bugs start to appear.

Why It’s Good For You

Each ingredient brings its own set of health benefits:

Turmeric Turmeric contains curcumin, a powerful anti-inflammatory compound. It can help calm joint stiffness, ease inflammation and support overall immune health.

Cinnamon Cinnamon is known to balance blood sugar levels, which can help prevent energy crashes.

Ginger Ginger supports digestion and has anti-nausea and immune-boosting properties.

Black Pepper A small pinch may seem unusual, but piperine, found in black pepper, helps the body absorb curcumin from turmeric much more effectively.

Milk Or Plant-Based Milk Provides a creamy base. If you choose dairy, it adds calcium and protein. Plant-based options like almond or oat milk are naturally sweet and rich in nutrients.

Honey (Optional) Adds a soothing touch of sweetness and also contains antibacterial properties.

Together, these ingredients make a nourishing drink that’s ideal for winding down in the evening or replacing your afternoon coffee.

Serves: 2

Ingredients

• 2 cups milk (dairy or plant-based such as almond or oat)

• 1 tsp ground turmeric

• ½ tsp ground cinnamon

• ½ tsp ground ginger (or 1 tsp fresh grated ginger)

• Pinch of black pepper

• 1 tsp honey or maple syrup (optional, to taste)

Method

1. Warm the milk in a small saucepan over a medium heat. Do not let it boil.

2. Whisk in turmeric, cinnamon, ginger and black pepper until well combined.

3. Simmer gently for 5 minutes, allowing the flavours to infuse.

4. Remove from the heat, stir in honey if using, and pour into mugs.

5. Sprinkle with a little extra cinnamon before serving.

Looking for more tips to feel good and stay healthy? You should check out my article on Boosting Your Immunity.