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Simple Turmeric Latte Recipe with Ginger

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Turmeric has been used in traditional Ayurvedic medicine for thousands of years and has been renowned for its anti-inflammatory properties. Western medicine has caught on and the majority of the research has been done on one of its isolated constituents – curcumin.

Ingredients for Turmeric Latte Recipe.

Nutrition

Turmeric and Depression

One of the most well-backed areas of research for turmerics role in health is its use in major depressive disorder. Analysis of data from six clinical studies showed that taking curcumin, the active component in turmeric, along with antidepressant medication moderately improves depression symptoms in those with major depressive disorder (1).

Turmeric and Cholesterol

Results on trials done on high cholesterol and turmeric are inconsistent. The conflicting results could be due to differences in turmeric formulations, duration of treatment, or cholesterol status of the patients at baseline. One factor that is relatively consistent across trials is that turmeric, or curcuminoids, can reduce triglyceride levels (2,3,4) which is a type of blood fat that is used to give energy to your body.

Turmeric and Osteoarthritis

Turmeric has been widely used for the treatment of disorders associated with inflammation. Specific turmeric extracts have been shown to be beneficial for those that suffer from pain and impacted functionality related to osteoarthritis, and two studies showed a lesser dependence on medication (5,6). Preliminary clinical research also shows that taking a specific turmeric extract 500 mg twice daily for 6 weeks reduces pain and improves function and other symptoms compared to placebo in patients with knee osteoarthritis (7), results have been similar for non-commercial turmeric dosed at 500mg two to three times per day (8,9).

Using Fresh Turmeric

Using the whole turmeric root provides us with a different set of benefits compared to the isolated curcumin found in turmeric supplements. This is because turmeric root includes three different curcuminoids including curcumin, bisdemethozycurcumin and demethozycurcumin, as well as volatile oils. All these different substances are associated with their own unique health benefits.

Add minced ginger and turmeric, as well as coconut oil into a blender.

Tips

Using Fresh vs Powdered Turmeric

Fresh turmeric can be found in some health food stores but is not always available. Option to use 1 teaspoon of ground turmeric in place of fresh turmeric. Note that turmeric will lose some of its essential oils in the drying process.

Preparing Fresh Turmeric

Fresh turmeric root can stain hands and cutting boards. I have found that washing my kitchen utensils and equipment, as well as my hands immediately afterwards cuts down on the severity of the stains.

Making A Golden Milk Paste

If you enjoy this latte on a regular basis, prepare the minced turmeric and ginger in larger batches to use for a few days in a row. Option to mix the coconut oil with the minced ginger and turmeric to create a simple golden-milk paste.

Creating a Frothy Latte

Use a high-speed blender to get the nice frothy topping that is typical of a traditional latte. I use my Nutra Bullet which makes the frothiest lattes in my experience due to the lack of steam vents (because of this it is important to only blitz for a few seconds).

Using Coconut Oil

The bright yellow-orange colour of turmeric comes mainly from fat-soluble, polyphenolic pigments known as curcuminoids. To increase the bioavailability of these compounds it is beneficial to consume turmeric with a fat source. Try adding coconut oil, not only for the flavour but also for the creamy mouthfeel.

Adding Pepper

To further enhance the availability and absorption of the curcuminoids in the turmeric, add a small pinch of black pepper. Research supports that when the component piperine in black pepper is added at a ratio of 1:100 piperine to curcumin, the absorption of curcumin is increased by 154% (10).

Add 2 tablespoons of milk alternative to blender, along with minced ginger and turmeric and coconut oil.

Variations

Making it Vegan

This recipe can be made vegan by using a milk alternative in place of milk. Even better if you can make your own! Try this simple Hemp Milk Recipe.

Adding Caffeine

To make a caffeinated Turmeric Latte, steep 1 black tea bag in the warm milk for 3 minutes. Remove before adding the warmed milk to the blender with the remaining ingredients.

Making an Iced Latte

To make an iced turmeric latte recipe, reduce the amount of milk alternative by 1/2 (warm only 1/2 cup of milk alternative). When you have added the warmed milk alternative to the blender with the remaining ingredients, add 1/2 cup of ice cubes. Blend until well combined and frothy. Option to serve over an additional 3 ice cubes.

Making A Turmeric Chia Recipe

Add 1 teaspoon of ground cinnamon to this turmeric latte for a simple chia variation. Even better if you can also add 1/2 teaspoon of ground cardamom and 1/4 teaspoon of ground cloves.

 

Blend the turmeric, ginger, coconut oil and a small amount of milk alternative to create a liquidy paste.

More Turmeric Recipes

Try these favourite recipes featuring turmeric:

Or these recipes where turmeric plays a supporting role:

More Nourishing Drink Recipes

Here are some of my other favourite warm drinks:

 


Print

Simple Turmeric Latte Recipe with Ginger [Vegan]

The frothiness of this Turmeric Latte Recipe is achieved by blending it in a small blender for 5 seconds or less. The fresh turmeric and ginger offer an array of health benefits, and the addition of coconut oil helps to increase the bioavailability of these nutrients as well as offers a delicious and creamy mouthfeel.
Course Drinks
Cuisine Indian
Keyword Golden Latte, Golden Milk Latte Recipe, Golden Milk Recipe, Turmeric Latte Vegan
Prep Time 5 minutes
Cook Time 5 minutes
Total Time 10 minutes
Servings 1
Calories 120kcal
Author Rachel Dickens

Ingredients

  • 1 cup (+2 tbsp) milk or milk alternative (milk with a fat content works best*)
  • 1 tbsp fresh ginger root peeled and minced
  • 1 tbsp fresh turmeric root peeled and minced
  • 1 tsp coconut oil extra virgin
  • 1 tsp maple syrup (or honey)
  • dash sea salt
  • pinch black pepper

Instructions

  • Heat the milk or milk alternative in a small saucepan over medium heat and bring it just before the boiling point. You should not see bubbles forming, but instead some small movement in the liquid. Remove from heat.
  • Add the minced ginger, turmeric, as well as coconut oil and maple syrup (if using) into a small blender (I use a Nutri Bullet but a Magic Bullet would work just fine). Add 2 tablespoons of milk or milk alternative to help the mixture blend better. Blend the mixture until the ginger and turmeric make a nice liquid puree.
  • Next, add the warmed milk to the blender, along with the salt and pepper. Blend for 5 seconds or less to create a frothy milk latte. Do not blend for longer as the warmed liquid will create a negative pressure and the lid of the blender will be difficult to remove.
  • Option to strain the latte, but I prefer not to. When you pour the drink, a nice foam should form on the top layer. Taste and adjust for sweetness.

Notes

*Choosing a milk alternative with a higher fat content makes for a more creamy late. I like using Pea Milk. Organic soymilk would work too. I have also made it with my Homemade Hemp Milk Recipe.
Make it vegan: Use a milk alternative, and maple syrup in place of honey.
Add more protein: Use Pea Milk, Soy Milk or Homemade Hemp Milk which are higher in protein than other milk alternatives.
Boost the nutrients: Try adding double the amount of fresh ginger and turmeric for a stronger and more nutrient-dense drink.
Increase the vibrancy: Add an additional 1/2 teaspoon of ground turmeric to enhance the orange vibrant colour.

References

1) Al-Karawi D, Al Mamoori DA, Tayyar Y. The role of curcumin administration in patients with major depressive disorder: Mini meta-analysis of clinical trials. Phytotherapy Research. 2016;30(2):175-83.

2) Pashine L, Singh JV, Vaish AK, Ojha SK, Mahdi AA. Effect of turmeric (Curcuma longa) on overweight hyperlipidemic subjects: Double blind study. Indian J Comm Health 2012;24(2):113-117.

3) Qin S, Huang L, Gong J, et al. Efficacy and safety of turmeric and curcumin in lowering blood lipid levels in patients with cardiovascular risk factors: a meta-analysis of randomized controlled trials. Nutr J. 2017;16(1):68.

4) Sanmukhani J, Satodia V, Trivedi J, Patel T, Tiwari D, Panchal B, Goel A, Tripathi CB. Efficacy and safety of curcumin in major depressive disorder: a randomized controlled trial. Phytother Res 2014;28(4):579-85.

5) Belcaro G, Cesarone MR, Dugall M, et al. Efficacy and safety of Meriva, a curcumin-phosphatidylcholine complex, during extended administration in osteoarthritis patients. Alt Med Rev 2010:15:337-4.

6) Belcaro, G., Cesarone, M. R., Dugall, M., Pellegrini, L., Ledda, A., Grossi, M. G., Togni, S., and Appendino, G. Product-evaluation registry of Meriva(R), a curcumin-phosphatidylcholine complex, for the complementary management of osteoarthritis. Panminerva Med 2010;52(2 Suppl 1):55-62.

7) Madhu K, Chanda K, Saji MJ. Safety and efficacy of Curcuma longa extract in the treatment of painful knee osteoarthritis: a randomized placebo-controlled trial. Inflammopharmacology 2013;21(2):129-36.

8) Kuptniratsaikul V, Thanakhumtorn S, Chinswangwatanakul P, et al. Efficacy and safety of Curcuma domestica extracts in patients with knee osteoarthritis. J Altern Complement Med 2009;15:891-7.

9) Kuptniratsaikul V, Dajpratham P, Taechaarpornkul W, Buntragulpoontawee M, Lukkanapichonchut P, Chootip C, Saengsuwan J, Tantayakom K, Laongpech S. Efficacy and safety of Curcuma domestica extracts compared with ibuprofen in patients with knee osteoarthritis: a multicenter study. Clin Interv Aging 2014;9:451-8.

10) Shoba, G., et al., (1998). Influence of piperine on the pharmacokinetics of curcumin in animals and human volunteers. Planta Medica.

Rachel:

View Comments (3)

  • This looks amazing! I love the anti-inflammatory lassi that Green Kitchen Stories makes but I would love to try this one too!

    • I have been loving these warming drinks the last few weeks. My blender does a great job of frothing them up so it is such a treat! I will give Green Kitchen Stories one a try the next time. Thanks so much!

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