Ayruvedic Golden Milk Latte + Turmeric Paste

I'm sure by now you may have heard (or seen) these pretty bright yellow golden milk lattes floating around the internet, or maybe even in your trendy local coffee shop, and wondered what the big deal is. Well let me open you up to the wonderful world that is golden milk and talk to you a little bit about why they can be so therapeutic for our bodies. 

The main ingredient in a golden milk latte is Turmeric, which is one of the most highlighted spices in ayurvedic medicine, and is believed to be one of the most therapeutic of all the spices. What I love most about these golden milk lattes is that there is a very strong earthiness to them that always seems to leave me feeling grounded. Personally, I like to enjoy them at night as I am winding down to go to sleep, and find that they have helped me create a more peaceful bedtime routine, that has helped lead to overall better quality sleep. 

Traditionally Golden Milk comes from an Ayruvedic medicine practice that has been used to help ground and and nourish the body (specifically during the fall/winter months). It also has been used to help aid digestion, increase circulation, and help with a better nights sleep. While this holistic beverage may be on the newer side here in the Western hemisphere, there is nothing new about Golden Milk in Eastern culture.

So outside of the Ayruvedic reasons I mentioned above, why should we drink Golden Milk? Well it is loaded with antioxidants, anti-inflammatory compounds, and a number of minerals such as iron, and magnesium. Golden Milk also has all of the components together that help to make the active ingredient in Turmeric (Curcumin) highly bioavailable. By combining turmeric, coconut oil, and black pepper together, the pepper and oil helps to move the curcumin into the blood stream through the lymphatic system, and prevents it from being immediately filtered out by the liver. Studies have shown that when turmeric is combined with these other components, the bioavailability can be more than 2000% when compared to if it was taken alone.

To me what is so incredible about this information is that for centuries ayruvedic and indian practices have been combining these properties in curry paste, and golden milk, without even being aware of the true health benefits. This is where nutrition and food cultures amaze me. Our bodies know what we need, and what is good for us, and somehow if we listen to them (like our ancestors did) we find the solutions to support our health in the simplest of ways. 

Golden Milk Paste.jpg

Now that we have talked about WHY Golden Milk is such a great addition to your current lifestyle, lets talk about how you go about making it! Since Golden Milk does include quite a few ingredients, I like to make a turmeric "golden milk" paste, that I can store in my refrigerator and use a heaping teaspoon of every night when I go to make my Golden Milk latte. This is also the traditional Ayruvedic way of preparing Golden Milk, although I have also seen some people who make it individually each time. But since this is my method, and the most traditional way to prepare it, I am going to go ahead and teach you how to make Golden Milk with a turmeric paste. 

turmeric paste 


  1. 1.5 cups water
  2. 1/2 cup turmeric powder
  3. 1 piece fresh ginger (size of thumb)
  4. 2 teaspoons cinnamon
  5. 1.5 teaspoon black pepper
  6. 1/2 teaspoon nutmeg
  7. 3 teaspoons organic coconut oil


  1. Pour water into a pan on the stove and allow to come to a boil.
  2. Reduce heat to simmer.
  3. Next finely grate the ginger into the water, and add the turmeric, pepper, cinnamon, nutmeg, and coconut oil.
  4. Stir continuously until a thick paste forms. If your paste is too thick you can add a splash of water.
  5. Place paste in a small jar and allow to cool before storing in the refrigerator. It will keep for a few weeks.

Now that we have our turmeric paste all made, we can move along to making the Golden Milk latte itself. I personally still like to make this over the stove, but you can also shake it up in a mason jar, and then heat up in the microwave if you are short on time, or just don't want to stand over your stove. 

golden milk latte


  1. 1 heaping teaspoon of turmeric paste (recipe above)
  2. I cup of unsweetened non-dairy milk (almond, coconut, cashew, etc.)
  3. 1/2 tsp raw organic honey


  1. Place all ingredients in a small pot over the stove, over medium heat. 
  2. Stir with a whisk until the milk has been warmed. It should not boil. 
  3. Pour into a mug and enjoy your Golden Milk.