Iced Golden Milk

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This iced golden milk latte is ridiculously tasty—and the best part? It’s also deeply nourishing, anti-inflammatory, and a modern spin on an age-old healing tonic. It comes together in just minutes and makes the perfect caffeine-free pick-me-up (or wind-me-down). It’s amazing before bed, naturally vegan and paleo, and easy to tweak for low-carb or keto lifestyles.

I love making summer refreshing drinks because you can get so creative with them. There is so many fresh fruits and produce that you get carried away with it!

Golden Milk Recipe

Golden milk – also known as haldi doodh or turmeric milk – is a traditional Ayurvedic drink that has taken the wellness world by storm. But while sipping it hot can be cozy in the winter, on a hot summer day, an iced golden milk latte is a deliciously cool and healing twist. Whether you’re winding down from an afternoon walk, craving a coffee alternative, or just looking for a healthy drink with powerful anti-inflammatory properties, this golden milk turmeric latte has your back (and your joints). If you’re curious about other drinks that bring similar wellness perks, make sure to check out the best detox drinks for health for more sippable inspiration.

Last summer, during one of those blazing-hot Colorado afternoons, I was craving something more exciting than plain water but healthier than a coffee shop iced latte. I had a fresh jar of homemade nut milk, a pinch of turmeric powder, and a bottle of maple syrup staring at me from the fridge. And suddenly—lightbulb moment—I grabbed a mason jar and made my iced golden milk. Creamy, earthy, subtly sweet, and deeply satisfying, it was love at first sip. And it’s been in my summer rotation ever since.

As Chef and Nutrition Consultant I’m always on a mission to help you make meals and drinks that are both delicious and good for your body. I get so many questions from clients about coffee alternatives, ways to reduce inflammation, and how to get in more healthy fats and warming spices without always cooking a full meal. This iced turmeric latte – a golden powerhouse that checks every wellness box.

The primary ingredient, ground turmeric, is one of the most powerful anti-inflammatory ingredients available and has been used for centuries to support the immune system, joint pain, brain function. Combine it with creamy coconut milk or cashew milk, a dash of black pepper to increase bioavailability, and a touch of vanilla extract or maple syrup, and you’ve got a nutrient-packed elixir in your hand.

Ingredient Substitutions

• Want it frothy? Use a milk frother (my favorite kitchen tool!) or blend it for that dreamy iced latte texture.

• No maple syrup? Try honey, date syrup or allulosse. No swetetner no problem!

• Prefer a more neutral flavor? Use oat milk or almond milk.

• No coconut oil? A splash of MCT oil or even a spoon of ghee can work beautifully (just be sure it’s melted!). Perefect for kato diet.

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Health Benefits of the Ingredients

Turmeric is known for its anti-inflammatory properties, which can help with joint pain and chronic inflammation. Curcumin, the active compound in turmeric, has also been studied for its role in supporting brain function and immune system health.

Ginger aids digestion, reduces bloating, and supports immune response. Cinnamon helps balance blood sugar and provides a warm, comforting flavor.

Black pepper is essential – it helps your body absorb curcumin more effectively. Without it, your golden milk won’t pack nearly as much of a health punch.

Coconut oil or other healthy fats help absorb the fat-soluble nutrients in the drink, supporting hormone balance and energy. And nut milks like almond or cashew milk make the drink creamy without the heaviness of dairy.

Chef Angie’sTips

• Use a milk frother or blender if you want a frothy, café-style finish.
• Always use a pinch of black pepper – it helps with bio avaliilabity.
• If using fresh turmeric, wear gloves – it stains easily.
• You can prepare the golden milk mix ahead of time and store it in the fridge for a single day’s worth of drinks.

Ways to Serve

• Serve over crushed ice for a super refreshing sip.
• Top with a sprinkle of cinnamon, star anise, or a twist of orange peel for extra flair.
• Use frozen milk cubes instead of ice to keep it creamy without dilution.
• Mix with cold brewed turmeric tea for an extra-strong flavor infusion.

Storage

• You can make the spice blend ahead and store in a small airtight container for a few days.
• Once mixed with milk, drink it fresh or store in the fridge for up to two days. Just shake before serving.
• If you want to make a big batch, store it in a mason jar and give it a good shake before pouring.

Equipment You’ll Need

• Small bowl
• Mason jar or cocktail shaker
• Measuring spoons
• Milk frother or blender (optional)
• Large glass or a mug or serving
• Small saucepan if you want to gently heat the milk before chilling

FAQ

Can I make this without any sweetener?

Yes! The warming spices have plenty of flavor on their own, especially if you’re using a creamy milk like cashew or oat milk.

Is this drink good for bedtime?

Absolutely. Because it’s caffeine-free and full of relaxing spices, it can actually help you unwind.

Can I drink it every day?

Yes, but keep in mind that turmeric can interact with certain medications. Always check with your provider if you’re unsure.

Is fresh turmeric better than ground?

Both work well. Fresh turmeric offers a more intense, earthy flavor, while ground turmeric is more convenient and shelf-stable.

This iced golden milk latte is more than just a trendy iced drink—it’s a wellness ritual in a glass. With its blend of anti-inflammatory ingredients, comforting spices, and creamy texture, it’s one of those golden milk recipes you’ll find yourself coming back to again and again. Whether you’re trying to cut back on coffee drinks, support your immune system, or just want something tasty and nourishing to sip on a hot day, this recipe is a great way to do it.

Here’s to glowing from the inside out—happy sipping!

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