If you know me, you know I love tea in the afternoon (or any time of day really). It’s cozy, it’s comforting, and in the cold months especially, it’ll warm you right up. My go-to tea is a London Fog, made with Earl Grey tea, a splash of milk, a touch of vanilla simple syrup (though I rarely add sugar to mine at home), and topped with milky foam. I also love herbal tea, especially in the evenings. Give me some camomille, echinacea, ginger, or even a spiced tea, and I’m full-time cozy.

Since we’re officially in the middle of winter, I wanted to try making a single-serve option of a tea that’s packed with anti-inflammatory and antioxidant properties while offering a lovely spice. I’ve read and listened to so much about the health benefits of ginger, turmeric, and even cinnamon, so this recipe is filled to the brim and just for you.

Now, to be very clear, I did not invent golden tea – that kudos goes to India – the below is just my twist on the beneficial beverage. Turmeric, which is native to Southeast Asia, is what offers the golden color to this hot drink. By adding black pepper and the fat from the coconut milk, you increase the bioavailability of curcumin, which is the core active ingredient in turmeric – aka black pepper and fat with turmeric allows your body to absorb the health benefits of this colorful rhizome.

This tea with turmeric, ginger, cinnamon, and green tea is packed with nutrients for your gut, heart, and brain while reducing inflammation and aiding your immune system. It’s perfect for the long winter months ahead, which, in my opinion, are meant to be enjoyed with a hot mug of something, so why not make it nutritional?

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WHAT IS GOLDEN MILK TEA?

Delicious. Yes, I am hilarious. Golden milk originates from India, as turmeric is native to Southeast Asia and is a key spice used across cuisines. Traditionally, it simply combines dairy milk – though non-dairy substitutions are made – and turmeric. There are many variations of golden milk tea, which add in spices like cinnamon and ginger along with a brew of your favorite black or green tea.

What do you need to activate the health properties of turmeric? Fat and black pepper! Turmeric is absorbed best when taken with a fat (think eggs, oil, coconut) and black pepper, which increases the chance of your body’s absorption of curcumin – one of the main active ingredients in turmeric.

INGREDIENTS

Green Tea: The base for this drink, offering a mild flavor and all those green tea benefits
Hot Water: How we steep those tea leaves
Coconut Milk: Flavor, yes, but also fat, which is key for your body’s absorption of turmeric’s health benefits
Turmeric: Honestly, kind of a wonderkin spice with so many health benefits, including cancer and heart disease prevention. Plus, it gives that beautiful “golden” color
Ginger: Fresh and adds both flavor and anti-inflammatory benefits
Cinnamon: The right spice to bring all the comfort to your immune boost
Cardamom: Finishes the balance of the cozy spice blend
Black Pepper: Activates turmeric’s health benefits
Honey: Just a little bit of sweetness
Vanilla Extract: To bring out some extra flavor

“I don’t like coconut. Can I substitute for something else?” Yes! The fat in the coconut milk is key for your body’s ability to absorb all the good health benefits the turmeric provides, so while you can easily swap the coconut milk with your preferred milk (almond, cashew, dairy) you should stir in a tsp of ghee to add that fat back into your drink.

HOW TO MAKE GOLDEN MILK TEA

You’ll start by boiling water for your tea, as the green tea is your base for this drink. Place your green tea leaves in a diffuser (or use a tea bag) inside your mug of choice and pour the boiling water over it. Let it steep for 3 minutes before straining and squeezing any excess liquid from your leaves into the tea and throwing the remaining leaves out.

Heat your coconut milk over medium heat in a small pot, whisking gently to prevent it from sticking to the pan. Once your coconut milk is warm and starting to steam (but not boil!), whisk in your turmeric, ginger, cardamom, cinnamon, and black pepper until combined. Simmer for 5 minutes to infuse the milk with all those yummy spices.

Once all those delicious flavors are infused, add in your brewed green tea, honey, and vanilla and whisk until the honey has melted. Place a strainer over your mug and pour your golden milk tea into it. Top with a sprinkle of cinnamon and enjoy! It will be very hot at this point, so I definitely recommend cooling and then enjoying.

3 health benefits of golden milk tea

Reduce inflammation: Among turmeric’s many benefits, its anti-inflammatory properties are at the top of the list. If you’re a member of the sore joints club like me, turmeric is one of our bffs
Fights off disease: In addition to reducing inflammation, turmeric is known to have health benefits related to cancer, cardiovascular disease, arthritis, and more
Up those antioxidants: Turmeric is rich in antioxidants like curcumin, which help protect your body from damage caused by free radicals (aka unstable molecules that can harm your body)

TIPS & VARIATIONS

If you don’t like coconut milk, you can easily swap it with your preferred milk (almond, cashew, dairy) but be sure to stir in a tsp of ghee to add that fat to your drink. Fat is key for the absorption of all the health benefits of turmeric!
I love green tea in this drink – as both a fan of the green, it’s mild flavor, and health benefits – but you can easily swap for your tea of choice as you please
The honey and vanilla extract are optional add-ins. They add a slight but delicious sweetness and aroma to the overall drink but you’re welcome to remove or replace

MAKING AHEAD & STORING

This recipe makes a big mug of tea, so if you don’t have time to drink it all at once, just cover it and store it in the fridge. The fat will separate as it cools, so be sure to heat it back up (in the microwave or poured into a pot) before finishing! Your Golden Milk Tea will last in the fridge for up to five days.

MORE SPICED RECIPES

For more of those single-serve cozy spiced vibes, try this Spiced Poached Pear with Streusel and Creme Anglaise. Sounds really fancy but comes together easily! If you’re thinking, “I want bread!” I’ve got you covered. This Spiced Challah Bread peppered with dates is sweetly spiced with cinnamon and cardamom and oh so good.

Prep Time 2

Cook Time 8

Total Time 10

Servings 2 cups (1 large mug or 2 small)

Course Drinks

Cuisine Indian

This tea with its turmeric, ginger, cinnamon, and green tea, is packed with nutrients for your gut, heart, and brain while reducing inflammation and aiding your immune system. It’s perfect for the long winter months ahead which, in my opinion, are meant to be enjoyed with a hot mug of something, so why not make it nutritional?

Equipment

Whisk
Mug
Kettle optional
Small pot
Fine Mesh Sieve optional
Measuring Cup
Measuring Spoons

Ingredients

½ tbsp of green tea leaves 1 sachet
½ cup hot water
1 cup coconut milk
½ teaspoon ground turmeric
¼ teaspoon ground ginger 1 tsp fresh peeled and grated
¼ teaspoon ground cinnamon
⅛ tsp ground cardamom
Pinch of ground black pepper to activate turmeric’s health benefits
1 teaspoon honey
¼ teaspoon vanilla extract
Pinch cinnamon optional for topping

Instructions

Boil some water and place your green tea in your mug of choice. Pour half a cup of your boiled water over your tea sachet and let it steep for 3 minutes before straining and squeezing any excess liquid from your leaves into the tea, and throwing the remaining leaves out
In a small pot, heat your coconut milk over medium heat, whisking gently to prevent it from sticking to the pan
Once your coconut milk is warm and starting to steam (but not boil!), whisk in your turmeric, ginger, cardamom, cinnamon, and black pepper until combined. Simmer for 5 minutes to infuse the milk with all those yummy spices
Add in your brewed green tea, honey, and vanilla, and whisk until the honey has melted
Pour your golden milk tea into your mug, straining if desired, and sprinkle with cinnamon
Enjoy!

Video

https://www.instagram.com/p/DEc5cibvk3y/

Notes

You can substitute for black tea if that’s what you have on hand, though green tea is likely more mild. Keep that in mind when it comes to sweetening your tea later on.

For the sweetener, you can use maple syrup instead of honey. Simply stir in as much as your tastebuds prefer!

Because of the amount of spices, this tea will have a little bit of a texture to it, you’re welcome to strain it out if desired. If you substitute fresh ginger, you will likely want to strain it to avoid drinking ginger bits (unless you like that!)

In order for turmeric’s health benefits to be activated it needs fat and black pepper, to increase your body’s absorption of curcumin, the core active ingredient in turmeric. Coconut milk, with its fat content, is perfect for this drink but if you don’t have it on hand or prefer a different milk, you’re welcome to substitute for dairy or nut milk. If you swap out the coconut milk, I recommend stirring in a teaspoon of coconut oil or ghee to make up that fat.