Iced Dairy-Free Golden Turmeric Latte
Scarlett Full, in-house Registered Dietitian
Also known as golden milk, this deliciously spicy golden latte (which is actually coffee-free) gets its color from turmeric, an ancient spice with major health benefits ranging from anti-inflammatory to digestive, immune and brain health.
Turmeric is traditionally used in Ayurvedic medicine, and it’s benefits are attributed to compounds within known collectively as curcuminoids. Curcumin is the most important curcuminoid and it is typically poorly absorbed by the digestive system unless it’s consumed with piperine (found in black pepper) or dietary fats–both of which are included in our iced rendition of this recipe.
Most dairy-free versions of golden milk have little to no protein, which can mean blood sugar spikes and resulting fatigue for many. By adding just a tablespoon or two of vanilla rice (or pea) protein you can add up to 11g of plant protein and keep your blood sugar stabilized (which means no afternoon crash!).
- 12 fl oz (1.5 cups) coconut milk (or your choice milk alternative*)
- 1 tsp turmeric powder
- 1/2 tsp ground cinnamon
- 1/2 tsp ground ginger
- 1/4 tsp ground cardamom
- pinch of ground pepper (helps your body absorb the curcumin in turmeric)
1-2 tbsp Growing Naturals vanilla rice protein(or vanilla pea protein)
- 1 cup ice cubes
- 1 tsp maple syrup (optional; or substitute for your choice sweetener)
- 1 tbsp ground flaxseed
- 2-4 tbsp rolled oats (prebiotics)
- 1 half banana (for thickening and flavor)
- increase protein to 1 full scoop
*If using other plant-based milk, consider adding 1-2 tsp coconut oil for dietary fat source.
Optional Add-ins for making it into an immune-supportive smoothie (will require a blender):
Place all ingredients (except ice) in a shaker bottle and shake until thoroughly mixed. Pour in a glass over ice and enjoy!
For a Hot Golden Latte: Place all ingredients in a small pot and place over medium heat stirring frequently until just simmering. Pour into a mug and enjoy
Calories 373, Protein 21 grams, Sugar 16.5 grams, Carbs 49 grams, Fat 12.5 grams