Pumpkin spice golden milk is a delicious fall makeover of the popular drink made with real pumpkin, pumpkin spices, and maple syrup for natural sweetness!
Golden milk has become increasingly popular over the last couple of years. It’s a milk based drink made up of turmeric and other natural antioxidants that tastes good, and is good for you. I started drinking it last winter, when driving 45 minutes to and from work in the dark began affecting my sleep cycle. Besides the relaxing benefits of a warm cup of spiced milk before bed, golden milk is loaded with good things your body loves.
Primarily, turmeric. I talked a little bit about the health benefits of turmeric, like it’s anti-inflammatory properties and better digestion, in my healthy chicken salad post, and why you should start trying to include it in your diet. To learn more, read this post on the 10 proven health benefits of turmeric. Golden milk is also made with good for you plants like ginger, and spices, like cinnamon. Ginger relieves nausea and cinnamon is an incredibly powerful antioxidant.
Now that it’s fall and temperatures are beginning to cool, the Pumpkin Spice Latte has officially taken reign again. Now, I love pumpkin as much as the next girl. I am also a firm believer in finding a healthy balance in treating yourself with things you love. That’s why I love this pumpkin spice golden milk! It still gives me that warm, frothy, pumpkin spice taste, but without the 50 grams of sugar that comes in a Starbucks grande size PSL. This one is made with real pumpkin, has a ton of added heath benefits, and is naturally sweetened thanks to pure maple syrup.
If you’ve never made golden milk before, a couple notes before you go. You’ll notice there’s a little black pepper in golden milk. Black pepper helps increase the absorption of turmeric by up to 8 times. You can do this two different ways. One is to pour black peppercorns into your boiling pot of milk and use a sieve to strain them out before drinking. If you don’t have a sieve, simply add a tiny pinch of black pepper to the pot.
It’s also important to add some sort of fat to your golden milk. The turmeric and other spices will blend into the milk better. Using skim milk or almond milk won’t give you the same results. If you are vegan, add some coconut oil or milk to your golden milk. If you are using dairy milk, use at least 1%. I use 2%.
- 1 tsp turmeric
- ½ tsp pumpkin pie spice
- pinch of black pepper (or full peppercorns)
- ⅛ tsp ginger (or 1 very tiny piece of fresh ginger very very finely sliced)
- tsp pure maple syrup
- 2 tbsp canned pumpkin
- 12 oz 2% milk (or coconut milk or 1% milk)
- cinnamon stick (optional)
- Mix together your spices, pumpkin, and maple syrup into a paste and heat in a medium sized pot over medium heat
- Whisk in your milk and bring to a boil
- As soon as it boils you can let it cool to your liking and pour in a mug to enjoy!
- *Note- if you used full peppercorns instead of ground pepper, you will need a sieve to strain them out