Golden Milk Turmeric Latte

Have you heard of the Golden Spice?
By Kristin Gherkins & Eleanor Baker, MS, RDN, LDN

Everyone has been talking about this new health fad, turmeric. I’m sure you have seen all of the buzz and how it’s so good for you. But why? What is it? Is this spice really a miracle spice that will make me healthy? Lets learn more about healing golden powder.

Turmeric is a plant derived from Southeast Asia and belongs to the ginger family. If you are cooking with turmeric, ginger is a great spice to pair it with! Turmeric also has a specific active compound called curcumin. Curcumin is a powerful antioxidant and turmeric is composed of about 2-4% of it. Antioxidants are important to fight damage to the cells in your body caused by free radicals. Curcumin is also shown to fight inflammation in the body with conditions associated with joint pain, like arthritis. Turmeric has been used as herbal medicine for centuries for enhancing mood, digestion, metabolism, immune health, and more! That being said – you should consume turmeric with black pepper. Why? While turmeric contains the active compound curcumin, black pepper contains an active compound called piperine. What the heck is piperine?! Piperine brings out the benefits of black pepper, like detoxifying the liver for example. When black pepper is consumed with turmeric, the peperine helps the body to absorb curcumin and making it more effictive!

Try adding turmeric & pepper to your eggs, on top of a salad, in your stir fry, use it to spice up your rice or cauliflower rice dish, or….

Why don’t you try a golden milk latte?


… oh and don’t worry, there’s some piperine in here. In a latte? YES! It’s the!

Golden Turmeric Milk Latte
Serves 3 – prep 5 mins – cook 5 mins

  • 2 1/2 cups 2% milk
  • 2 teaspoons honey
  • 1 teaspoon turmeric, more for topping
  • 1/2 teaspoon cinnamon, more for topping
  • Pinch of black pepper
  • 1/2 teaspoon ground ginger
  • 1 tsp pure vanilla extract
  • 3 shots of espresso or 8 oz of your favorite drip coffee, optional


  1. OPTION 1: To make the golden milk, heat two cups of almond milk in a small saucepan over low heat.
  2. Stir in turmeric, honey,cinnamon, black pepper, ginger, and vanilla. Heat for 3 minutes or until warm. Taste and adjust sweetener as desired.
  3. Remove milk from heat.
  4. OPTION 2: If you have a milk frother, add the spices, honey, and vanilla to the milk. Gently froth until warm and well mixed.
  5. Add a shot of espresso to each mug and top off with the golden milk. Taste and adjust sweetener as needed!
  6. Top with frothed milk, sprinkle additional cinnamon and turmeric on top and enjoy!


Nutrition Facts per Serving
Calories 137, fat 4 g, carbs 19 g, sugar 13 g (naturally occurring & added), protein 7 g.

30% DV calcium ” 25 % DV Iron 8% DV vitamin A


  1. Recipe adapted from:
  2. Prasad S, Aggarwal BB. Turmeric, the Golden Spice: From Traditional Medicine to Modern Medicine. In: Benzie IFF, Wachtel-Galor S, editors. Herbal Medicine: Biomolecular and Clinical Aspects. 2nd edition. Boca Raton (FL): CRC Press/Taylor & Francis; 2011. Chapter 13.Available from:

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