Iced Golden Milk Latte
Iced Golden Milk Latte, a cold turmeric latte recipe made with warming ground turmeric, ginger, coconut, and black pepper. The perfect hot summer day self-care treat!
Have you hopped on the golden milk bandwagon? While we love our coffee drinks, warm turmeric lattes have become the perfect afternoon self-care ritual in our home.
But in the summer months, the last thing you want is a hot drink that also includes the naturally warming properties of turmeric. That’s why we shake up something new when the summer heat hits: iced golden milk lattes!
This simple foundational Iced Golden Milk Latte takes a traditional turmeric tea recipe — the ayurvedic classic beverage made with turmeric, ginger, coconut, black pepper, and other spices — and makes it perfect for warm weather shaken with ice. Warming, yet cool and refreshing.
Ready for the super simple iced turmeric latte recipe you’ll enjoy again and again? Let’s do it!
What is a turmeric tea, or golden milk? What are its health benefits?
Turmeric tea, sometimes referred to as golden milk, is a common ayurvedic drink containing ground turmeric. It’s combination of turmeric and other spices like black pepper, coconut, cardamom, cinnamon, ginger, and nutmeg is said to have calming, anti-inflammatory healing properties.
This ancient drink originated in India and simple variations have been used in ayurvedic medicine for centuries. But it was only recently that the turmeric tea became trendy in Western culture and took the wellness industry by storm; now you’d be hard-pressed not to find golden milk in hip coffee and juice bars.
What spices are in golden milk? Which are essential and which can you substitute?
While the golden milk of the past traditionally only included turmeric and a few other spices for flavor, today you’ll find many different spices and herbs used in turmeric tea recipes but the most common are ground turmeric, black pepper, and some form of coconut (usually coconut milk or oil).
To add a bit more depth of flavor, we’ve added a few more spices to the mixture to give a bold, spiced turmeric latte: cinnamon, ginger, cardamom, vanilla bean, and nutmeg. We’ve found this makes for a really robust, strong turmeric tea and it is now our preferred golden milk spice mixture (we even have a recipe to make the spice blend by itself!).
What are the potential health benefits of an Iced Golden Milk Latte?
While many woo woo wellness gurus will promise you the moon and stars when it comes to golden milk, being a registered dietitian I am always skeptical of false health claims. However, there is solid research that the spices used in golden milk do have antioxidant-rich, anti-inflammatory, and calming properties, including:
- Turmeric: turmeric powder is the foundation of golden milk and is what gives it its bright yellow color. Turmeric is a root in the same family as ginger and galangal, and is grown in India and parts of Southern Asia. Studies have shown that curcumin, the bioactive compound in turmeric, may have anti-inflammatory factors that may improve joint pain, skin irritation, and may even reduce the risk of heart disease. Ground turmeric, and golden milk, have long been used in ayurvedic medicine.
- Ginger powder: ginger is a cousin of turmeric, and is a flowering perennial plant with a root that is used in cooking both raw and dried and ground into ginger powder. Ginger is from the southern part of India and Asia, as has long been used to cure nausea and upset stomach, and some studies show that ginger creates a calming effect as consuming.
- Ground cinnamon: cinnamon comes from the bark of the Cinnamomum tree species, which is grown in Southern Asia, specifically China and Indonesia. The bark is dried and then ground to produce ground cinnamon, which is commonly used in baked good. Like ginger, cinnamon has a long history of use as a digestive aid and some research suggests it may have anti-inflammatory and anti-bacterial properties.
- Coconut powder: coconuts are a tropical fruit that come from the palm tree, and are used for their milk, flesh, oils, and even their shells. Coconut powder is made by draining coconut milk and drying coconut flesh, then grinding into a powder. Coconut powder is great in curries, soups, and stews, and mixes well into hot liquids like golden milk. It adds a smooth tropical taste to golden milk.
- Vanilla bean: vanilla plants are actually orchids that grow on a vine and are harvest for their fruit, the vanilla “bean” pod that can be scraped to release its tiny black seeds. Vanilla originated in Mexico, but is now grown across the world in tropical regions in places like Madagascar and Tahiti. Vanillas is most often used in baked goods, but its’ extract is also delicious in drinks like lattes.
- Cardamom: cardamom is a strong spices made from the small pods of the Zingiberaceae plant species, which is grown in India and Southern Asia. It is used in both sweet and savory Asian cuisines, as well as more widely in baking. Cardamom contains antioxidants which may reduce inflammation and may have antibacterial effects.
- Nutmeg: nutmeg is made from the ground seed of the Myristica tree, an evergreen tree found in Malaysia, Sri Lanka, and Indonesia. It is used in both sweet and savory dishes worldwide and is used in alternative medicine for pain relief and digestion.
- Black pepper: black pepper is the ground spice made from the peppercorn fruit from the Piperaceae plant, which is native to Southern India but is now also grown in Vietnam. It is now a staple spice used in cuisines throughout the world.
THE TAKEAWAY: Is golden milk good for you? There’s no doubt that there is strong research into the antioxidant properties in turmeric tea ingredients, but no single food alone will have a healing effect on your body. Instead, drink golden milk lattes (hot or iced!) in combination with an overall balanced diet rich in plants for the best health prevention.
How to make an Iced Golden Milk Latte
To make an iced turmeric tea, first boil a small amount of water (about ½ cup, but you won’t use it all). Then add a scoop of your golden milk spice mixture in a small bowl and add 2-3 tablespoons of water and whisk until well combined.
Next, fill a glass with ice and your choice of plant-based milk (I like oat milk, but coconut milk is a good traditional choice for golden milk lattes). Then pour your golden milk spice liquid into the glass and give it a good stir with a mixology spoon or glass straw.
Turmeric tea tip: the reason you need to heat the spices with a small amount of water first instead of just mixing the spice blend into the milk is that the heat from the water will help to “activate” the flavor of the spices. Some even say that the heat helps to make the antioxidants more readily absorbable in your body, though the research on this is slim.
Either way, mixing the spices with water first makes sure the golden milk is smooth and does not clump…which is key in a delicious iced latte!
Iced Golden Milk Latte: Tips, tricks & tools
This iced turmeric tea recipe is simple to make, but here are a few of my favorite kitchen tools that will make preparing iced golden milk lattes even easier:
- Eco-friendly cookware! Every green eater needs a set of environmentally-friendly cookware; I love Greenpan’s cookware because they are non-stick but toxin-free
- Prep ahead of time: make your golden milk spice mix ahead of time to save time when your turmeric latte cravings hit
- Get creative with spices: add other spices like cinnamon, nutmeg, or cardamom to make a uniquely spiced vanilla golden milk
- Make it sweet: add a teaspoon of maple syrup, agave syrup, or honey to sweeten your latte
Did you make this Iced Golden Milk Latte? Leave a comment below and rate the recipe to let us know how it turned out. Save this turmeric latte recipe for later by pinning to your favorite summer Pinterest board and make sure to tag me on Fork in the Road’s Instagram to show me your iced golden milk creations!
Golden Milk Spices
- ½ teaspoon turmeric
- ¼ teaspoon ginger powder
- ⅛ teaspoon black pepper (or less, just a tiny pinch)
- ¼ teaspoon coconut powder (or coconut oil)
Optional Spice Add-Ons:
- ¼ teaspoon cinnamon
- ⅛ teaspoon cardamom
- ⅛ teaspoon nutmeg
Iced Golden Milk Latte
- ½ cup water
- 1 cup milk of choice
- Optional: ¼ teaspoon vanilla extract; 1 teaspoon maple syrup, agave syrup, or honey
- First, mix together the turmeric, ginger powder, black pepper, and coconut powder (if using coconut oil, add it with the milk in step 3) in a small bowl until well combined.
- Next, boil the small amount of water. Then add 2-3 teaspoons of the water to your golden milk spice mixture and whisk until well combined; texture should be a liquid, not a paste (add a bit more water if needed).
- Fill a glass with ice and your choice of plant-based milk (I like oat milk, but coconut milk is a good traditional choice for golden milk lattes). Then pour your golden milk spice liquid into the glass and give it a good stir with a mixology spoon or glass straw, and enjoy!
- Tools needed: eco-friendly sauce pan, whisk, cocktail mixer, mixology spoon, measuring spoons
- Notes: Save time when making golden milk lattes by pre-mixing your golden milk spice mix and adding 1-2 tablespoons when ready to enjoy.
- Nutrition: This Iced Golden Milk Latte recipe is low in sodium, total fat, and contains no added sugar, and is high in protein and calcium (depending on the milk you use). It makes a great antioxidant-rich morning or afternoon pick-me-up, or before bed relaxing ritual drink.
Serving Size:1 serving
Amount Per Serving: Calories: 134Total Fat: 6gSaturated Fat: 3gTrans Fat: 0gUnsaturated Fat: 3gCholesterol: 20mgSodium: 111mgCarbohydrates: 13gFiber: 0gSugar: 12gProtein: 8g