I love coffee, especially in winter, but I also love sleep so I try to cut off all caffeine by 2 pm.  The Danish lifestyle referred to as “hygge” has become very popular in the US, particularly in those areas that have cold winters. Hygge is loosely defined as cozy and intimate and it brings up visions of fireplaces, board games, candles and, of course, warm food and drink. This Golden Milk Tea (aka Turmeric Tea) is a wonderful substitute for coffee, and a perfect addition to a “hygge” winter. It is warm, aromatic, tasty and yes, even healing and healthy! 

Cup of Golden Milk Latte with bowl of ingredients that go in it
Healthy Golden Milk Tea (aka Turmeric Tea)

What Makes Golden Milk Latte (Turmeric Tea) Healthy?

I’m a big fan of the study done by National Geographic on the world’s “Blue Zones”.  A National Geographic team studied the regions of the world that had the highest number of people that reached an old age (beyond 80 years) in good health. They came up with 5 regions in the world, with Okinawa, Japan being one of them.

On the Japanese island of Okinawa, turmeric tea is a way of life. The population drinks this traditional favorite daily, and numerous studies 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.  A daily dose of Golden Milk Tea may play into the overall reason.

What are the Common Ingredients in Golden Milk Tea (Turmeric Tea)?

Turmeric is the Golden Milk Tea ingredient thought to be most beneficial.  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”.

Inflammation is running wild in our bodies these days, leading to all kinds of seemingly disconnected symptoms, from joint pain to food allergies to digestive troubles.  Turmeric’s active ingredient is curcumin, which is a well-documented powerful anti-inflammatory herb.  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.

If you want to purchase a pre-made Turmeric Tea spice mix rather than make your own, click here.

Click here for a really fun holiday gift box that includes a jar of Turmeric Tea spice mix along with Mexican hot chocolate mix and a mocha mint mix for hot chocolate or lattes.

DIY Recipes for Making & Using the Spice Mix (Golden Milk Latte or Turmeric Tea)

Golden Milk Latte (Turmeric Tea)

Cup of Golden Milk Latte with bowl of ingredients that go in it
5 from 2 votes
Servings 1
Calories 23
Author dorothy stainbrook


  • 2 Tsp turmeric peeled, grated fresh turmeric
  • 1/2 tsp cinnamon
  • 1/2 tsp freshly ground cardamom
  • 1/2 tsp ground ginger or 1 Tbsp peeled grated fresh ginger
  • pinch of black pepper increases absorption
  • pinch of hot pepper spice optional – I used HeathGlen’s chipotle spice
  • 2 cups unsweetened almond milk any milk can be used or just steep in water for a simple tea
  • 1 tsp honey your choice of sugar or sugar substitute
  • consider adding more fat like butter or coconut oil as it increases absorption there is a little fat in coconut milk but adding more fat is common, especially on a keto diet


  • In a small bowl, mix together first six ingredients (the spices).
  • For Golden Milk Latte: Heat 2 cups light, unsweetened coconut milk (or almond milk or milk of choice).
  • Add 1 Tbsp spice mix to an empty tea bag or a tea ball or a tea pot with strainer. Pour the hot milk over the spice mix and steep for about 3 minutes. Remove spice bag or tea ball and add sweetener of choice.
  • For Turmeric Tea: Instead of milk, follow above directions using boiling water.
  • For pre-made spice mix, click here.


Note that calories and nutrition analysis is for spice mix only and does not include your choice of milk or sweetener


Calories: 23kcalCarbohydrates: 5gProtein: 1gFat: 1gSaturated Fat: 1gSodium: 27mgPotassium: 101mgFiber: 2gSugar: 1gVitamin C: 1mgCalcium: 15mgIron: 2mg
Did you make this recipe?Please leave a comment on the blog or share it on Instagram! @dorothy_stainbrook_heathglen or tag #heathglen!

**Note: This may stain blenders and countertops. The color will eventually fade, but making a thick paste of baking soda and water and scrubbing the stain can help if it happens to you.

For more recipes for low carb beverages, click here.

Online Coaching Available:

I have followed the slow carb diet for 3 years and the keto diet for 2 years now, and I have put my “been there done that” knowledge to work helping people figure it out.  I am currently an online diet coach (info can be found here if you’re interested), and have just hit the 325-client mark.  Come and visit me and see if online coaching might be for you!

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