Quick Summary: Turmeric golden milk (also called golden milk latte or turmeric chai) is a warming blend of turmeric, ginger, cardamom, and spices. Drink it as tea with hot water or as a latte with steamed milk. Popular in Okinawa, Japan, one of the world’s Blue Zones known for longevity. Perfect for cozy winter evenings.
At HeathGlen Organic Farm, I drink turmeric tea blends most often in our cold Minnesota winter evenings. It’s warming and caffeine-free, so it doesn’t interfere with sleep. Turmeric tea blends fit perfectly into what the Danes call “hygge”, which is that cozy, intimate feeling of candlelight and board games and bundling up against the cold.
I blend and sell a turmeric chai at the St. Paul Farmers’ Market, but the basic version is easy to make at home. You can make it as a simple tea, using hot water, or add steamed milk for a golden milk latte.
Jump to: RECIPE | What is “hygge” | Turmeric Tea vs Golden Milk Latte | Is it healthy? | Ingredients | FAQ
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What is “Hygge”?
Hygge (pronounced HOO-gah) is loosely defined as cozy and intimate, and it brings up visions of fireplaces, board games, candles and, of course, warm food and drink. It is a Danish lifestyle that has become very popular world-wide, particularly in those areas that have cold winters.
How is Turmeric Tea Different From Golden Milk Latte?
If you use turmeric or a turmeric-spice blend steeped in hot water it is referred to as turmeric tea. If you use steamed milk for steeping the turmeric blend instead of hot water, it is referred to as golden milk latte. Sugar is optional, with honey being the most common sweetener.
Turmeric tea or golden milk latte is typically a blend of turmeric and warm spices. It always contains turmeric, but the additional spices used in the blend varies.
Typically it will include ginger and cardamom, and the spices associated with chai tea. There is quite a range of blends however.
I drink a lot of this wonderful elixir in the winter evenings in Minnesota and have put together a blend of turmeric and spices that I sell at our local farmers market.
I do love coffee, but I also love sleep so I try to cut off all caffeine by 2 pm and replace it with turmeric tea.
Sometimes a shot of brandy enhances the hygge experience even more, as the family board games ensue!
Other Ways to Create a Hygge Lifestyle
It can be a life-enhancing experience to celebrate the darkness that comes with late Fall and Winter. Here are some ideas taken from the Danes to celebrate and embrace this season:
- Light some candles – have meals by candlelight, watch Netflix by candlelight, knit/read/draw by candlelight
- Add warm spicy scents to the home – you can do this with either scented candles, potpourri or heated essential oils.
- Warm drinks – this might be a turmeric tea, hot chocolate, or a brandy-infused drink. Whatever your pleasure, there is something wonderful about sipping warm drinks in the Winter.
- Engage with friends or family in small ways – board games have made a comeback, as have jigsaw puzzles and activities you can enjoy with family members in a casual non-divisive way
- Bundle up and watch the sunrise or sunset – a walk at dawn or dusk when the world is in between night and day can be a powerful mood-enhancer. If you are lucky enough to have an outdoor hot tub, that is another place to watch the sunrise or sunset for a soothing peace (I don’t have one but I have fond memories of staying at a Winter resort that did)
How to Start a Hygge Garden
In 2024, I started four themed gardens: an Italian Vegetable Garden, a Mexican Pepper Garden, an heirloom squash garden, and a hygge garden.
For the hygge garden, the centerpiece was a fire pit surrounded by logs for sitting and roasting marshmallows.
I then planted a lot of scented flowers and herbs. Because this was a test garden that would get tilled up in the fall, I only planted annuals in the ground and then added some perennials like roses in pots or hanging baskets.
Some of my favorite scented flowers included:
- Sweet peas (to climb up the trellis)
- Heliotrope (vanilla scent)
- Stock (clove-like scent)
- Sweet Alyssum (honey scent)
- Scented Geraniums (citrus or rose scented)
- Catnip
- Nicotiana (evening perfume)
- Roses (in hanging baskets at each corner)
My favorite scented herbs for the hygge garden:
- Lemon Verbena (grown in a pot)
- Anise Hyssop (licorice-mint scent)
- Basil (particularly globe basil for it’s spicy scent and compact growth habit)
- Summer savory (peppery aroma)
The photo below is the beginning stages of my hygge garden:
Why Is Turmeric Tea Considered Healthy?
Turmeric contains curcumin, which has been studied for its anti-inflammatory properties. Turmeric contains up to 3% curcumin by weight.
Consuming turmeric (whether in tea or in curries, soups, sauces, or other cooking) is an ancient healing spice, and this tea maximizes the natural antioxidant power of turmeric because it is a) hot and b) combined with other beneficial spices and a little bit of fat.
Chronic inflammation has been linked to various health issues, from joint pain to digestive troubles.
The Japanese island of Okinawa is one of five “Blue Zones”, and turmeric tea is a daily drink for Okinawans.
The Blue Zones reference a worldwide study by National Geographic where there was the highest number of people that reached an old age (beyond 80 years) in good health. Other studies beyond the Blue Zones study have linked turmeric with wide-ranging anti-inflammatory effects.
While a number of different criteria were applied to understand the “why” of each Blue Zone region, the people of Okinawa were shown to have one of the world’s longest average life spans: 81.2 years.
What Are the Key Ingredients in Golden Milk Tea?
Turmeric is the ingredient thought to be most beneficial to health. Ginger, cinnamon, cardamom, chile peppers with capsaicin, black pepper and honey all purport various types of healing, but turmeric is the star of this “tea”.
If hot chocolate drinks are more enticing to you on cold winter nights, try this spicy, rich, spicy Mexican hot chocolate.
My husband adds a bit of Peppermint Schnapps to his Mexican hot chocolate, but the kids just add a little sugar.
FAQ
Turmeric tea is made with hot water. Golden milk latte uses steamed milk (dairy or plant-based) instead, creating a creamier drink. The spice blend is the same for both.
Hygge (pronounced HOO-gah) is a Danish concept meaning coziness and comfortable conviviality. It’s associated with candles, warm drinks, soft blankets, and intimate gatherings with family or friends, especially during dark winter months.
Black pepper contains piperine, which increases curcumin absorption significantly. Without black pepper (or fat from milk), your body absorbs very little of the beneficial curcumin in turmeric.
Yes. Turmeric tea contains no caffeine, making it a good evening drink that won’t interfere with sleep.
Yes. A shot of brandy complements the warm spices nicely. Some people also add whiskey or rum.
Check out this free guide to all things tea: growing, blending, steeping, recipes and hosting tea tastings
Golden Milk Turmeric Tea
Equipment
- 1 Saucepan medium
- measuring spoons
Ingredients
- 1 cup water for tea or 1 cup milk of choice (for latte)
- ½ teaspoon ground turmeric
- ¼ teaspoon ground ginger
- ¼ teaspoon ground cinnamon
- Pinch of black pepper increases curcumin absorption
- 1 teaspoon honey or maple syrup optional, to taste
- ½ teaspoon coconut oil or ghee optional, helps with curcumin absorption
Instructions
- Add water or milk to a small saucepan over medium heat.1 cup water
- Whisk in turmeric, ginger, cinnamon, and black pepper until combined.1/2 teaspoon ground turmeric, 1/4 teaspoon ground ginger, 1/4 teaspoon ground cinnamon, Pinch of black pepper
- Heat until steaming but not boiling, whisking occasionally to prevent the spices from settling, about 3-4 minutes.
- Remove from heat and stir in honey and coconut oil if using.1 teaspoon honey or maple syrup, 1/2 teaspoon coconut oil or ghee
- Pour into a mug and serve immediately.
Notes
- Black pepper significantly increases curcumin absorption. Don’t skip it.
- Adding a small amount of fat (coconut oil, ghee, or using whole milk) also improves absorption since curcumin is fat-soluble.
- For a stronger turmeric flavor, increase to 3/4 teaspoon ground turmeric.
- Ground turmeric keeps its beneficial properties for 6-12 months when stored in a cool, dark place in an airtight container.
- This recipe works well doubled or tripled for multiple servings.
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