This gorgeously indulgent turmeric chai latte is the perfect recipe for those who need a warming soothing pick-me-up. A  sweetly satisfying remedy, it’s also caffeine free and has numerous health benefits derived from the herbal anti-inflammatory properties in the spices turmeric, ginger and black pepper. The cardamom and cinnamon are known to support circulation and together with the cloves and star anise also enhance the digestive process. I enjoy this as a mid-morning pick-me-up.


For centuries it has been known that turmeric has anti-inflammatory properties. The primary active component is the polyphenol curcumin, which has been shown to regulate cytokines and enzymes that have been linked to inflammation. The process of inflammation plays a major role in many chronic illnesses, especially any conditions ending in ‘-itis’ including rheumatoid arthritis, gastritis, colitis, tendinitis (my re-occurring tendinitis in my wrist eased after taking a therapeutic dose of curcumin). Neurodegenerative disorders, cardiovascular disease and other autoimmune conditions.

Curcumin has also been shown to be effective in lowering blood cholesterol. Scientists also found that when combined with black pepper, the bioavailability of curcumin is increased by up to 2,000%! For further info, check out this article from Cognitune on the health benefits of this anti-inflammatory herb.

I like to use almond, coconut or oat milk to make mine but you can also use dairy milk.

My recipe:

Ingredients (serves 1)

250ml unsweetened almond, coconut or oat milk. I use the unfortified ‘Plenish’ range or the ‘Oatly’ (brown carton) as they have no added synthetic nasties.

½ teaspoon turmeric powder

½ teaspoon cinnamon powder

3 cardamom pods, lightly crushed

½ teaspoon fresh grated ginger (or ¾ teaspoon ground ginger)

¼ teaspoon freshly ground black pepper

2 dried cloves

2 star anise ‘petals’

1 drop of liquid stevia (you can use ½ teaspoon of honey)

  • In a small pan, put the turmeric and cinnamon and add a splash of the milk to mix into a paste.
  • Pour the rest of the milk into the pan and add the rest of the ingredients.
  • Simmer on a low heat for 10 minutes, then let it rest for a few more minutes.
  • If you are using honey stir it in after taking off the heat.
  • Strain and serve 🙂


Aggarwal, B et. al (2009) ”Potential therapeutic effects of curcumin, the anti-inflammatory agent, against neurodegenerative, cardiovascular, pulmonary, metabolic, autoimmune and neoplastic diseases”
Rosemary Gladstar “Herbal recipes for vibrant health”
Chowdhury, M (2008) “Effects of turmeric and garlic on blood cholesterol level”