1. Legit book alert (!)
2. Legit latte alert (!!!!!!)
I found this book when I was in Boston for FNCE (national dietitian conference) last month and I'm in LOVE! It's called Superfoods Every Day by Sue Quinn (on Amazon for $14) and it has 65 superfoods recipes! Seriously in love with the photography in it too. Ironically enough there isn't a recipe for a golden milk latte in the book, but lucky for you that's what this blog post is for!!!
So a golden milk latte is essentially just a turmeric latte. I bet you can guess where it gets it's name. But it's so easy to make and takes under 5 minutes! I don't have a milk frother but by throwing it in the blender you can get a little bit of a froth and still have your frothy latte.
Turmeric may not be the the first thing you think to use as the flavoring for a latte. However, all the spices blend together in a rich, hearty drink. Turmeric is one of the most researched herbs and proves to be one of the most impactful. Turmeric's active ingredient is an enzyme called curcumin. This ingredient is shown to be an intense antioxidant and anti-inflammatory. It can be a natural treatment for cancer, diabetes, obesity, cardiovascular, pulmonary, neurological and autoimmune diseases (1). It also helps in inflammatory diseases such osteoarthritis or rheumatoid arthritis (2). It can also play a role in the halt of tumor growth in breast cancer (1,2), cervical cancer, colorectal cancer, pancreatic, and prostate cancer (1).
Curcumin has been also shown to play a role in cardiovascular health and even prevent heart attacks (3). This is most likely due to its natural lipid and cholesterol-lowering capabilities. It can also alleviate cognitive decline and can be an alternative treatment to Alzheimer's Disease (4). Lastly it can play a role in controlling blood sugars in people with diabetes (5), and also preventing the development of the disease.
So pretty much this latte is life in a cup. And it's sooo delicious! Are you convinced yet?
- 2 cups almond milk
- 1 tsp ground turmeric (or try GAIA golden milk powder)
- 1/2 tsp ground cinnamon
- 1 tbsp maple syrup (or honey if not vegan)
- 1 pinch of black pepper (helps with absorption!)
- 1/2 tsp cayenne (optional)
- Put milk in small sauce pan on medium-high heat
- As the milk starts to heat up, add turmeric, cinnamon, maple syrup, and black pepper
- Use whisk to blend all ingredients together the best you can
- Bring milk to a very slight simmer (not boil) and turn off the heat
- Pour hot latte into blender and blend for 30-45 seconds. Once you stop blending a froth should form on the top
- Store the remaining in a mason jar in the fridge for an iced latte later! (Or if you want the entire latte iced, skip the heating step and throw all ingredients into the blender and pour over ice)
- Pour into mug and top with ground cinnamon. Enjoy!
Serving Size: 1 cup | Yields ~2 servings
Calories: 61 | Protein: 1 g | Fiber: 2 g | Carbs: 9 g | Fat: 3 g | Sugar: 6 g | Calcium: 46% RDA | Vitamin A: 10% RDA | Iron: 6% RDA | Monounsaturated Fat: 2 g | Polyunsaturated Fat: 1 g
(1) Kunnumakkara AB, Bordoloi D, Padmavathi G, et al. Curcumin, the golden nutraceutical: multitargeting for multiple chronic diseases. Br J Pharmacol. 2016;
(2)Chin KY. The spice for joint inflammation: anti-inflammatory role of curcumin in treating osteoarthritis. Drug Des Devel Ther. 2016;10:3029-3042.
(3) Liu Y, Zhou J, Hu Y, Wang J, Yuan C. Curcumin inhibits growth of human breast cancer cells through demethylation of DLC1 promoter. Mol Cell Biochem. 2016;
(4) Manghani C, Gupta A, Tripathi V, Rani V. Cardioprotective potential of curcumin against norepinephrine-induced cell death: a microscopic study. J Microsc. 2016;
(5) Reddy PH, Manczak M, Yin X, et al. Protective effects of a natural product, curcumin, against amyloid β induced mitochondrial and synaptic toxicities in Alzheimer's disease. J Investig Med. 2016;
(6) Al-ali K, Abdel fatah HS, El-badry YA. Dual Effect of Curcumin-Zinc Complex in Controlling Diabetes Mellitus in Experimentally Induced Diabetic Rats. Biol Pharm Bull. 2016;39(11):1774-1780.