If you frequent our ashram, you'll notice we tend to make our golden milk – a turmeric ginger latte. With its roots in Ayurveda, India’s ancient healing system, turmeric and ginger have been used for centuries to restore balance, boost immunity, and calm the mind.
This warming, anti-inflammatory elixir combines the golden power of turmeric with the digestive magic of ginger, the blood-sugar-balancing strength of cinnamon, the detoxifying elegance of cardamom, and the absorption-boosting edge of black pepper.
Whether you’re looking for a cozy evening ritual, a natural way to support your body’s inflammation response, or simply a delicious caffeine-free treat — this latte has you covered. It complements a meditation practice beautifully, helping to calm your mind, warm your body, and bring balance to your nervous system.
Today, we’re sharing a sugar-free version of this spiced latte, rich in anti-inflammatory herbs and natural sweetness from your choice of honey, dates or maple syrup (or none at all if you’re keeping it completely sugar-free!).
Benefits at a Glance
In Ayurveda, health is achieved by balancing the three doshas – Vata, Pitta, and Kapha. This latte is considered tridoshic, meaning it’s generally balancing for all body types when consumed in moderation.
Ingredients | Key Benefits |
Turmeric | Anti-inflammatory, antioxidant, supports joints & brain |
Ginger | Aids digestion, reduces nausea, anti-inflammatory |
Cinnamon | Balances blood sugar, heart-friendly, antimicrobial |
Black Pepper | Boosts turmeric absorption, supports digestion |
Cardamom | Detoxifying, digestive aid, breath freshener |
Recipe: Golden Turmeric Latte Recipe
Serves: 4
Ingredients:
4 cups of milk (dairy or opt for plant-based like us – oat, almond, or coconut)
2 tsp ground turmeric
1 tsp ground cinnamon
½ tsp ground cardamom (or 4 green pods, lightly crushed)
¼ tsp ground black pepper
1-2 tbsp honey or 1/2 cup of blended soaked dates
1 inch fresh ginger, grated (optional for extra warmth)
How to / Instructions:
Combine all ingredients in a medium saucepan.
Warm gently over medium heat, whisking continuously (don’t let it come to a boil).
Let simmer for 5-7 minutes to allow the spices to infuse.
Strain if you used fresh ginger or cardamom pods.
Pour into mugs, and garnish with a pinch of cinnamon or turmeric.
Enjoy it warm and fresh, especially in the evening or after meals to support digestion and promote a restful sleep.
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