Golden Milk (Turmeric Latte)
A warming turmeric beverage with ginger and cinnamon in creamy coconut milk. Black pepper enhances curcumin absorption by up to 2000%. A soothing, caffeine-free ritual many of us find gentle on the gut.
Golden Milk (Turmeric Latte)
A warming turmeric beverage with ginger and cinnamon in creamy coconut milk. Black pepper enhances curcumin absorption by up to 2000%. A soothing, caffeine-free ritual many of us find gentle on the gut.
Ingredients
- Moderate FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
Instructions
Pour the coconut milk into a small saucepan and place over medium heat.
Equipment: small saucepan, whiskAdd the turmeric, ginger, cinnamon, and black pepper to the milk.
Whisk vigorously to combine the spices. The mixture should turn a vibrant golden-yellow color with no clumps.
Tip: Whisking prevents clumps and creates a vibrant, even golden colorHeat until small bubbles form around the edges and steam rises, about 3-4 minutes. Do not let it boil.
Tip: Do not let it boil - overheating can break down curcuminReduce the heat to low and simmer gently for 5 minutes, whisking occasionally. The aroma should become warm and fragrant.
Remove the saucepan from heat and let it rest for 1 minute.
Stir in the maple syrup (or honey), vanilla extract, and coconut oil (if using) until the sweetener dissolves completely.
Strain the golden milk through a fine mesh sieve into mugs if you prefer a silky-smooth texture, or pour directly for a rustic finish.
Equipment: fine mesh sieve, mugsServe immediately while warm, optionally dusting the top with an extra pinch of cinnamon.
Notes
Storage
Refrigerate in an airtight container for up to 3 days. Reheat gently on the stovetop over low heat, whisking to recombine. The spices may settle, so shake or stir well before reheating.
Milk alternatives
Unsweetened almond milk is the gentlest alternative with minimal FODMAPs. Lactose-free dairy milk creates a creamy texture if you tolerate dairy proteins. Note that lower-fat alternatives reduce curcumin absorption.
Sweetener options
Maple syrup is low-FODMAP but SCD-illegal. Honey is SCD-legal and low-FODMAP at 1 tablespoon or less. Omit entirely if you prefer unsweetened.
Frothy finish
Transfer the finished golden milk to a blender and blend on high for 30 seconds for a latte-style foam. Alternatively, use a handheld milk frother directly in your mug.
Turmeric stains
Turmeric will permanently stain light-colored fabrics, countertops, and wooden utensils. Wipe up spills immediately and use a dedicated whisk or spoon.
Iced version
Let the golden milk cool completely, then refrigerate. Serve over ice for a refreshing cold beverage.
IBD Considerations
Diet Protocol Compliance
How this recipe fits common IBD dietary approaches
