These Trendy Lattes May Just Replace Your Usual Coffee Order

On Instagram this week, I shared my Sunday ritual: I snuggle up on the couch with Winston and set myself up for the next week. I get out my calendar, plan my workouts, and sign up for yoga classes. This ritual isn’t complete without a cup of coffee! ☕ Espresso with a splash of unsweetened almond milk is my go-to, but I also like to switch it up with other superfood sips. Right now I’m loving these buzzy drinks. They’re super easy to put together and come with tons of health perks. Whip one up, grab a blanket, and snuggle up!

Golden Milk

Turmeric is an anti-inflammatory powerhouse! It protects your muscles and skin cells from oxidative damage, which keeps your bod in tip-top shape and your skin glowing. A compound called curcumin is what gives turmeric its magical abilities. Adding a pinch of ground pepper to turmeric helps your body get all the benefits. Read more about turmeric’s superpowers HERE! We love sippin’ on Golden Milk (aka turmeric latte) to get all those anti-inflammatory perks in a totally yum morning treat.

Serves 1


1 cup unsweetened almond or coconut milk (from a carton, not a can)

1/2 tsp. ground turmeric

1/4 tsp. ground ginger

1 tsp. honey

Pinch of cinnamon as a garnish

Pinch of ground black pepper


1. In a pan over medium heat, add almond or coconut milk, ground turmeric, and ground ginger. Let simmer, whisking occasionally, for 5 minutes.

2. Remove from heat and add honey. Pour into a tea cup and add cinnamon and ground pepper.

Chai Latte

You’ll see this sip at your local coffee shop, but the cartons of chai concentrate used at most shops and grocery stores are packed with added sugars that will spike your insulin levels and make you crash later in the day. Our homemade version is lower in sugar and extremely flavorful. Plus, the fresh cinnamon lowers blood glucose levels and nutmeg helps you have a great night’s sleep!

Serves 1


1 whole clove

2 cinnamon sticks

3 thin slices of fresh ginger

1/4 tsp. ground cardamom

1/4 tsp. ground nutmeg

1/4 tsp. ground allspice

1 black tea bag

2 tsp. honey

1 cup unsweetened almond milk


1. In a pan over medium heat, add 1 cup water, cloves, cinnamon sticks, ginger, cardamom, nutmeg, and allspice. Let it reach a boil, then reduce to a simmer. Steep the spices for 5 minutes. Add the tea bag and steep for another 5 minutes. Remove from heat. Stir in honey and strain the liquid into a small bowl or mason jar.

2. In a pan over medium heat, add almond milk and use a whisk to help create froth while heating up.

3. Pour 1/2 cup of the chai tea into a tea cup. Add frothed, hot almond milk. Sprinkle with a pinch of cinnamon.

Beet Latte

We’re all about colorful healthy treats. (We’re lookin’ at you, mermaid toast!) Beets have a beautiful deep red color and contain nitrates, which help your vessels relax and decrease your blood pressure. Studies have also found that nitrates can increase your stamina and ability to power through your morning Booty Call workout!¹ Check out our new fave sip below! We even have a step-by-step video, too!

Serves 1


1 small beet, peeled

1 cup unsweetened almond milk

1 tsp. honey

1/2 tsp. ground cinnamon

1/4 tsp. ground ginger


1. Preheat oven to 425 degrees. Wrap beet in foil and pierce with a fork a few times. Bake for 20-30 minutes, or until soft.

2. Blend all ingredients in a blender until smooth. Strain out the liquid using a strainer or cheese cloth.

3. In a pot over medium heat, add the liquid. Use a whisk to continuously stir until foamy and warm. Pour into a cup and sprinkle with 1/2 tsp. more cinnamon.



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  1. Golden milk and chai latte are my go-to if I need a treat! Love it😍Beet Latte sounds great, too! thank you for sharing this!!

  2. I have a question about nitrates. I thought they were bad for you. I have been buying nitrate-free sliced turkey. What am I missing?

    1. Quoting webmd here: ” Beets are rich in natural chemicals called nitrates. Through a chain reaction, your body changes nitrates into nitric oxide, which helps with blood flow and blood pressure.” The nitrates added to meats are synthetic chemicals used to cure meats to preserve freshness, read ‘bad for you”. Hope this helps!

      1. Yeah it is if you are exposed to unnaturally high levels of nitrates, sometimes this can happen if water has been contaminated by run off from fertilised fields but I think the levels found in vegetables are more than safe for consumption :)

    2. Hey girl!
      Nitrates in processed meats are chemically made. The ones coming from veggies are all natural and have health perks! ;)

  3. I drink Golden Milk every time I feel like a cold is coming on or when I have coworkers that comes to work sick. I think it’s worked since I have yet to call a sick day. :) *knocks on wood* I’ve never been a fan of Chai Latte’s, so I’ll have to try the homemade version. My #tiuhusband will be thrilled about the Beet Latte; he loves beets!

  4. Chai Tea Lattes are my favorite! This is awesome because its TIU approved. I really liked Golden Milk, too, when I tried it. I read somewhere that it is great to have before bedtime so this is another great recipe to have on hand. Thanks for the post!!

  5. The Beet Latte looks delish! How much of the process can you prep ahead of time? Could you get everything blended up the night before and then heat up the next day? Thanks!

  6. Yum! All 3 sound so delicious and comforting 😋 I always turn to a warm beverage to stop sweet cravings from taking over. Can’t wait to get cozy with one of those. Thanks girls!!! 💕

  7. Absolutely LOVE Chai Lattes. I have everything at home to try one from scratch tomorrow!
    TIU HQ — Why coconut milk from a carton and not a can? I buy a canned version from Thrive Market that’s free of carrageenan and guar gum for food sensitivities. Just curious about the reasoning. Thanks!

    1. I think they probably write that to distinguish from the coconut milk that is made to replace dairy milk (less calories, calcium etc.) with coconut milk that is the actual milk from the coconut which is high in fat, etc.

      1. Got it. Not really a fan of the carton coco milk, so I’ll stick to almond for this drink to avoid the extra calories. Thanks for your response!

  8. I’ve been seeing Golden Milk everywhere recently, and have been dying to try it! Thanks for posting the recipe. The Beet Latte seems interesting, too. I’ll have to add the ingredients to my next shopping list.

  9. These look delicious! Thanks for sharing. What are your thoughts on bulletproof coffee? bulletproof coffee is basically ghee and coconut oil blended with organic coffee.

  10. I’ve never liked beets, but I’ve got to taste this Beet Latte! I’m praying that I love it!!! Thank You Ladies, never would’ve thought of it!

  11. Incredibly delicious! I substituted the almond milk for cashew milk and it was yummy also:)

  12. So excited to be infused with all these healthy drinks. I can already feel their calming comfort and being revitalized with their magic. Especially Golden milk and the benefits of turmeric and other healing properties in all these recipies. Much needed replenishment. Thank you!

  13. Hi Ladies! I was looking for the Special K coffee drink I always see Kat with. Could you leave a quick comment with what’s in it? Would love to make my own version of coconut ice cream that’s not filled with empty sugars so I can have a treat every now and again in my coffee!

    Also, more of an IT thing but when I clicked LOG IN right below the last comment (wasn’t logged in when I read the thread) it took me to your WordPress login page instead of the TIU account login page. I’m redeveloping our company website so I notice stuff like this so much more right now! Haha!!

    Thanks for the continued motivation and support! This bikini series really has me so mentally focused on my goals it’s nuts!

  14. Just made the Chai Tea Lattée and it’s absolutely delicious!
    A Bit lighter then coffee houses but in a good way. Thanks girls! :)

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