Golden Milk Latte with Turmeric and Cardamom

Golden Milk Latte Recipe • Cook Love Heal by Rachel Zierzow

From the Ayurvedic tradition, Golden Milk Latte is a warm and comforting drink that is anti-inflammatory, is beneficial to the nervous system, and gives a boosts the immune system. Skip the coffee or hot chocolate just this once and try a Golden Milk Latte!

What Kind of Milk Works Best?

This version of Golden Milk Latte uses a combination of coconut milk and almond milk. Feel free to try different kinds of milk in this recipe (about 4 cups total), according to what you prefer. I find that coconut milk gives a natural sweet taste and the creamiest texture due to its high fat content. The combination of coconut milk and almond milk makes each serving lower in fat, but still has the sweet, creamy taste.

If you want to get a foamy texture like a commercial latte, you’ll need to use a milk frother.

photo of golden milk latte in white cup with saucer by Cook Love Heal by Rachel Zierzow

What Makes Golden Milk Latte a Healing Drink?

According to Ayurveda (the traditional Hindu system of medicine based on the idea of balance in bodily systems), golden milk reduces excess vata in the body. Basically, the main characteristics of the golden milk latte – warming, mildly sweet, heavy, and creamy – are perfect for balancing out excess vata (dryness, roughness, and coldness).

Golden Milk Latte gets its vibrant color from turmeric, a powdered spice that is anti-inflammatory, fights tumor growth, and helps combat depression.

And just the act of sitting down to enjoy a warm cup of anything works to reduce excess vata by calming the nervous system and making you feel more grounded.

What about Ashwagandha?

This Golden Milk Latte recipe includes Ashwagandha, a medicinal herb made from powdered roots and leaves of the Withania somnifera plant. Ashwagandha has become well known beyond Ayurvedic medicine in recent years for its healing properties, such as increasing energy levels, soothing the nervous system, balancing out cortisol and testosterone levels, and more.

Golden Milk Latte
 
Prep time
Cook time
Total time
 
Author:
Cuisine: Ayurvedic
Serves: 4-6 servings
Ingredients
  • 1 13.5-ounce can coconut milk, full fat (Thai Kitchen brand recommended)
  • 2 cups almond milk (or water or milk of choice)
  • 1½ teaspoons ground ginger or 3 teaspoons fresh ginger, peeled and finely grated
  • 1½ teaspoons ground turmeric
  • ¾ teaspoon ground cardamom
  • ¾ teaspoon ground cinnamon
  • ½ teaspoon Ashwagandha powder (optional)
  • 1-2 tablespoons maple syrup or raw honey (to taste)
  • 2 teaspoons vanilla extract
  • pinch fresh black pepper, finely ground
  • generous pinch sea salt or Himalayan salt
Instructions
  1. In a medium saucepan, whisk together all ingredients.
  2. Bring to a boil over medium heat, then turn to low and simmer for about 5 minutes.
  3. If using fresh ginger, transfer golden milk to a blender and blend until smooth. If you'd like your latte to be extra foamy, blend a little longer or use a milk frother.
  4. Serve warm with a sprinkle of ground cardamom.
Variations
  1. Try some different spices, such as nutmeg, allspice, or cloves.
  2. If you can't find cardamom, substitute with a large pinch of ground cloves.

Golden Milk Latte Spice Mix

Try making a large batch of the spice mixture in this recipe so that you can make single serving batches of golden milk latte with 1 rounded teaspoon spice mix, 1 cup of your favorite kind of milk, a dash of vanilla extract, and about 1 teaspoon sweetener of choice.

Here is a scaled up version of the spice mix that makes about 32 servings:

1/4 cup ground ginger
1/4 cup ground turmeric
2 tablespoons ground cardamom
2 tablespoons ground cinnamon
4 teaspoons Ashwagandha powder (optional)
1/2 teaspoon freshly ground black pepper
1 teaspoon sea salt or Himalayan salt

Store the spice mix in an airtight glass jar in the pantry (away from light and heat) and it should stay fresh for a month or two.

More Ayurvedic, vata-calming recipes on Cook Love Heal:

Kabocha Squash and Red Lentil Curry (V, GF)

Quinoa Kitchadi with Vegetables, Turmeric, and Ginger

Coconut Sweet Potato and Chickpea Curry

 

Coconut Sweet Potato and Chickpea Curry

Curry is a Great Post-Holiday Reset

When Thanksgiving has come and gone, try this flavorful Coconut Sweet Potato and Chickpea Curry which will reset your digestion and put an end sugar cravings!

This one-pot meal is a crowd pleaser and reheats well. You can serve by itself or with some jasmine or basmati rice.

This Curry is Packed with Digestive Spices and Nutritious Vegetables

Coconut Sweet Potato and Chickpea Curry is mildly spiced with fresh ginger, turmeric, cumin, and just a pinch of cayenne pepper, and is loaded wth vegetables, including sweet potatoes, onion, carrot, celery, and zucchini. Getting enough cooked sweet vegetables into your meals is important for stabilizing blood sugar and preventing the urge to grab for sweet treats after dinner.

Vary Your Ingredients to Make a Different Curry Each Time

One reason I love this recipe is that you can vary the vegetables – use butternut or kabocha squash instead of sweet potato, broccolini instead of zucchini, leeks instead of onion, and so on. Use what you have on hand to make a unique version of this recipe until waiting until you have every single ingredient to start making it!

Also, consider leaving the chickpeas out if you want a vegetable curry to go alongside baked chicken. Just substitute an extra cup or two of vegetables.

Coconut Sweet Potato and Chickpea Curry
 
Prep time
Cook time
Total time
 
Author:
Recipe type: Curry
Serves: 6 servings
Ingredients
  • 1 tablespoon virgin coconut oil
  • 1 yellow onion, diced
  • 2 carrots, diced
  • 2 stalks celery, diced
  • 2 cups sweet potato, diced
  • 1 medium zucchini, diced
  • 2 cloves garlic, minced
  • 1-2 tablespoons fresh ginger, grated
  • ½ teaspoon turmeric powder
  • 1 teaspoon cumin powder
  • ⅛ teaspoon cayenne powder
  • 1-2 cups cooked chickpeas (with cooking
  • broth, if homemade)
  • 1 cup vegetable stock or water
  • 1 can full-fat coconut milk
  • sea salt and black pepper, to taste
  • 1-2 cups lacinato or curly kale, destemmed and chopped
  • 1 tablespoon fresh lime juice
  • ½ cup fresh cilantro, chopped
Instructions
  1. Heat Dutch oven or soup pot over medium heat for about 1 minute. Add coconut oil and sauté onion, carrots, and celery with a generous pinch of salt for about 5 minutes.
  2. Add sweet potato, zucchini, garlic, ginger, spices, chickpeas, and vegetable stock. Simmer about 5 minutes, then add coconut milk.
  3. Season with a teaspoon sea salt and a few grinds black pepper.
  4. Add kale (if using), bring back to a gentle boil, then simmer until vegetables are fork tender.
  5. Add a little more sea salt and black pepper to taste.
  6. Stir in lime juice and cilantro.
  7. Serve with fresh jasmine rice or quinoa.

Coconut and Sweet Potato Curry at yoga retreat I catered this fall.

 

Another slightly different version of the curry with different proportions of vegetables.

Some other curry recipes to try:

Kabocha Squash and Red Lentil Curry (V, GF)

Indian Cauliflower and Green Pea Curry

 

Pistachio and Rose Petal Coconut Ice Cream (vegan, GF)

Photo of pistachio and rose petal coconut ice cream

Coconut ice cream is a delicious non-dairy dessert

Pistachio and rose petal coconut ice cream is a non-dairy treat that is easy to make. All you need is a blender and an ice cream maker. In addition, this sweet and cooling dessert is the perfect ending to a spicy Thai or Indian meal.

5.0 from 1 reviews
Pistachio and Rose Petal Coconut Ice Cream (vegan, GF)
 
Prep time
Cook time
Total time
 
Author:
Recipe type: Dessert
Cuisine: Vegan
Serves: 8 servings
Ingredients
  • ½ cup (115 g) palm sugar or light brown sugar
  • 2 cans coconut milk (full fat)
  • 1 cup pistachios, toasted (plus more for garnish)
  • 1 teaspoon rose water
  • 2 teaspoons almond extract
  • 1 tablespoon dried rose petals or rosebuds
  • ¼ teaspoon freshly ground cardamom seed
Instructions
  1. Place ice cream maker canister in the freezer 1-2 days before making ice cream.
  2. Heat sugar and 1 can coconut milk on low heat and stir until sugar is dissolved. Remove from heat and let cool.
  3. In a blender, combine sugar mixture, second can of coconut milk, pistachios, rose water, and almond extract until smooth. This is your ice cream base. Refrigerate mixture for several hours or overnight.
  4. Set up ice cream maker (make sure paddle is inside the canister) and pour the chilled ice cream base into the canister. Turn on the ice cream maker and freeze until volume has doubled and it has a texture similar to soft serve. This will take about 20-30 minutes.
  5. Place ice cream into a quart-sized plastic deli tub or gelato container. Put in the freezer if you are not going to eat immediately.
  6. When ready to serve, set ice cream container out on the counter for about 5-10 minutes before trying to scoop it into bowls. Garnish each serving with a sprinkle of dried rose petals, cardamom, and pistachios.
Note:
  1. Instead of garnishing with rose petals try drizzling with pomegranate syrup. It's delicious!

Sourcing ingredients

Coconut milk- I prefer to use Native Forest or Whole Foods 365 brand full-fat coconut milk for taste, fat content, and texture.

Rose water is available at Mediterranean and Middle Eastern markets. I get the Corta brand of Rosewater from Phoenicia bakery in Austin.

Cardamom- If you are able to find whole cardamom pods, lightly crush the pods, remove the seeds, and grind to a coarse powder in a mortar and pestle. Otherwise, you can use pre-ground cardamom. It will be much finer than that you grind yourself, so you won’t need much when sprinkling on for garnish.

Dried rosebuds- I used dried rose buds from the bulk section at my local food coop. However, you can make your own dried rose petals if you grow your own roses that are not sprayed with chemicals. A couple of days in advance, place your rose petals in a single layer on a sheet pan lined with paper towels. Let petals air dry until they are dehydrated.

Enjoy!

Try some other vegan and gluten-free dessert recipes on my blog:

Dark Chocolate Almond Butter Truffles (vegan, gluten-free)

Chocolate Coco Truffles

Winter Fruit Salad with Pomegranate and Coconut

 

Almond-Orange Biscotti with Chocolate Drizzle

Gluten Free and Vegan Chocolate Chip Cookies

 

Coconut Mango Ceviche

This vegan and raw appetizer is inspired by Caribbean flavors– fresh coconut, mango, and lime! You can find Thai Young Coconuts at Whole Foods Market. Ask a produce person to cut it open for you. Drink the coconut water and then scoop out the coconut meat with a spoon.

Try serving the ceviche with tortilla chips or tostadas and serve as fresh as possible, within 1-2 days. Recipe contributed by Cynthia Chea Pean, Chef at The Springs Raw and Living Foods restaurant in Los Angeles. Cynthia makes wonderfully tasty food with very creative and beautiful presentations. Follow her on Facebook and Instagram to see what she is up to!

Coconut Mango Ceviche
 
Author:
Recipe type: Apptetizer
Cuisine: Caribbean
Ingredients
  • 2 cups fresh coconut, thinly sliced (1/4 inch)
  • 1 cup fresh ripe mango, thinly sliced (1/4 inch)
  • 1 cup abalone mushrooms roughly chopped
  • ¼ cup mint, chiffonade
  • ½ cup cucumber, seeded and chopped
  • 1 fresno chili pepper, thinly sliced - best to use a mandolin
  • 1 habanero, minced (optional)
  • 1 avocado, sliced
"Leche de Tigre" (Ceviche Liquid)
  • 1 cup coconut milk
  • ¼ cup lime juice
  • ¼ teaspoon salt
  • ½ teaspoon agave nectar
Instructions
  1. Roughly chop abalone mushrooms, sprinkle with salt, and massage until the mushrooms break down and begin to change texture. Double rinse the mushrooms and set aside. Combine the coconut, mango, mint, cucumber and peppers in a bowl and mix until well incorporated.
  2. Whisk together coconut milk, lime juice, salt, and agave nectar to make the "Leche de Tigre."
  3. Add "Leche de Tigre" to salad and toss until it is well incorporated.
  4. For an elegant presentation, press salad gently into a ramekin, invert onto serving plate, and top with sliced avocado.
  5. Serve immediately.

 

Indian Cauliflower and Green Pea Curry

photo of cauliflower and green pea curry in red bowl

Serve as a Side Dish with Simple Indian Meal

Make Indian Cauliflower and Green Pea Curry as a side dish for a simple vegetarian Indian meal with dal, basmati rice, and a fresh chutney. My family and I made this last night in a hurry, thanks to having half a cauliflower already cut into florets in the refrigerator. It makes enough for leftovers that are very tasty too!

This Curry is Made Without Nightshades or Dairy

This dish is typically made with tomatoes, chili peppers, and cream. But my version of Indian Cauliflower and Green Pea Curry uses butternut squash and umeboshi vinegar in place of tomatoes, cashew or coconut milk instead of cream, and  is still wonderfully flavorful with the unique blend of fresh and dried spices, including anti-inflammatory turmeric.

What is the benefit of Nightshade-free, Dairy-free foods?

Cutting back on or avoiding nightshades (tomatoes, potatoes, eggplant, peppers, tomatillos) and dairy is recommended for anyone with inflammation or really any kind of illness. Arthritis, IBS, leaky gut syndrome, colitis, tendonitis, carpal tunnel syndrome, stomach issues, acid reflux, chronic infections, acne and cysts, and many other conditions improve with the elimination of nightshades and dairy foods.

Try going without for at least 6 weeks to experience the benefits. It takes this long for the toxins from nightshades to be eliminated from the body. Most of my recipes are nightshade-free and dairy-free, so take a look if you’re interested in trying this.

Dairy can be a hard habit to break

A lot of people say they can never give up cheese. I think of it more as adding in other foods and gradually crowding out cheese, as you fill your diet with other nutrient-rich foods. Make sure you’re getting enough good quality fats too, so you don’t crave cheese just because your body needs more nutrients.

I regularly eat avocados, use olive oil in my cooking and in salad dressings, eat wild caught fish, and eat some nuts and seeds, all of which have good fats.

Try some of my other nightshade-free, dairy-free curry recipes listed at the bottom of this post, or search for “curry” on my recipe page.

Cauliflower and Green Pea Curry
 
Author:
Recipe type: Side Dish
Cuisine: Indian
Ingredients
  • 1 small head cauliflower, cut into small florets
  • 1½ cups frozen green peas
  • 1 yellow onion, thinly sliced and halved
  • 1 teaspoon garlic, grated
  • 2 tablespoons coconut oil or ghee
  • ½ teaspoon mustard seeds
  • ½ teaspoon fenugreek seeds
  • ¾ teaspoon garam masala
  • ¾ teaspoon turmeric
  • 1 tablespoon fresh ground coriander
  • ½ tablespoon mango powder
  • 1 teaspoon agave nectar
  • seeds of 2 cardamom pods
  • ¾ cup cashew cream or coconut milk
  • 1½ cups butternut squash puree
  • 1 teaspoon umeboshi vinegar
  • sea salt to taste
Instructions
  1. Cook the cauliflower florets and peas in boiling water until tender. Drain.
  2. Saute onion, garlic, and ginger in safflower oil or ghee until soft and golden.
  3. Add mustard seeds, fenugreek seeds, tumeric, garam masala, coriander, mango powder, agave nectar, cardamom seeds, and cashew cream or coconut milk and simmer for 3-4 minutes. Add butternut squash puree and umeboshi vinegar and simmer 3-4 minutes. Add cauliflower and peas and simmer a few minutes more. Taste and adjust seasoning with sea salt as needed.
  4. Serve with rice.

Try some of my other nightshade-free, dairy-free curry recipes:

Kabocha Squash and Red Lentil Curry (V, GF)

Coconut Sweet Potato and Chickpea Curry

Almond Butter Dipping Sauce

I created this recipe to use at “foodie week” at my daughter’s summer camp last year.

The children learned how to make Healthy and Delicious Spring Rolls, Almond Butter Dipping Sauce, and homemade smoothies, which they served out of hand-made “food trucks” to the parents at the end of the week.

Below is the recipe for the dipping sauce, which is creamy, tangy, and a little salty. Enjoy!

Almond Butter Dipping Sauce
 
Author:
Serves: 1 cup
Ingredients
  • ¼ cup almond butter, Once And Again brand recommended
  • 2 tablespoons coconut palm sugar
  • ½ cup coconut milk
  • 2 tablespoons lime juice
  • 2 tablespoons spring or filtered water
  • 2 teaspoons tamari, Eden brand recommended
  • 2 teaspoons ume plum vinegar
  • pinch red pepper flakes (optional)
Instructions
  1. Whisk all ingredients together in a medium-sized bowl until smooth and sugar is dissolved

Brazilian Fish Stew (Mocqueca)

Brazilian fish stew (mocqueca)

This was the star of the show this Christmas Eve. I learned it from a friend who has been living part-time in Brazil for years. It contains red palm oil, a very unique ingredient from South America that you can easily buy now at local natural foods stores or online.

5.0 from 1 reviews
Brazilian Fish Stew (Mocqueca)
 
Prep time
Cook time
Total time
 
This colorful Brazilian dish is super fresh and full of flavor. It goes well with jasmine rice and a crisp green salad.
Author:
Recipe type: Main
Cuisine: Latin American
Serves: 6 servings
Ingredients
  • 1½ lbs flaky white fish (such as Pacific cod)
  • ¼ cup fresh lime juice
  • 8 cloves garlic, minced, divided
  • sea salt, to taste
  • ground black pepper, to taste
  • 2 tablespoons extra-virgin olive oil
  • 1 large sweet onion, minced
  • 1 small red bell pepper, half diced and half thinly sliced
  • 1 small yellow bell pepper, half diced and half thinly sliced
  • 1 small green bell pepper, half diced and half thinly sliced
  • 3 plum tomatoes, half diced and half thinly sliced
  • 2 cups light vegetable stock
  • 1 can coconut milk
  • 2 tablespoons unrefined red palm oil
  • ½ cup fresh cilantro leaves, chopped
  • ½ cup fresh basil leaves, chiffonade
  • 1 lime, sliced into wedges
Instructions
  1. Rinse fish and pat dry with paper towels. Remove any skin, scales, or bones. Cut into 1½ inch chunks and place into glass bowl. Add lime juice and 4 cloves of minced garlic and sprinkle generously with sea salt and pepper. Gently toss to coat fish and set aside.
  2. Heat olive oil in large soup pot over medium-high heat. Add minced onion and a pinch of salt and cook until translucent, about 3-4 minutes.
  3. Add diced peppers and the rest of the garlic and cook until soft.
  4. Add diced tomatoes and cook another few minutes.
  5. Add vegetable stock, coconut milk, and palm oil and bring to a boil.
  6. Add fish along with sliced peppers and tomatoes. Simmer gently for about 5 minutes.
  7. Stir in fresh cilantro and basil. Season with sea salt and pepper.
  8. Serve with lime wedges.

 

Play Video

Questions?

Call or email me to schedule a consultation or talk about one of my services. I love meeting with people, and I’m always happy to chat!

(512) 217-1259

rachel@cookloveheal.com

Ask me anything...

Welcome!

I would love to have you as part of the Cook Love Heal Community! I’ll send you my Natural Health Starter Kit for free when you join, and I’ll also keep you updated with amazing recipes, yoga ideas and tips for how to live a balanced life. Look forward to meeting you!

I’m excited to share that my new online course, Cook Naturally Without A Recipe, is up and open for enrollment, and you can buy a gift voucher for someone you love! Take a look at what’s in the course and join me in creating your best health! 

Join the Cook Love Heal Community!

Join the Cook Love Heal Community, and I’ll send you my Natural Health Starter Kit for free and you’ll find out about the online course as soon as it is available. I’ll also keep you updated with amazing recipes, yoga ideas and tips for how to live a balanced life. Look forward to meeting you!

Also, I’m so excited to share this… my new online course, Cook Naturally Without A Recipe, is up and open for enrollment! Learn more here (opens a new window) and share with your friends!

Join the Community!

Fill in your details and I'll send you my Natural Health Starter pack as well as occasional recipes, yoga ideas, and tips on how to balance your life.