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Raspberry Rose Latte for Stress Relief and Inflammation

anxietydrinklatterosestressvalentine's day

The dreamiest, pink Raspberry Rose Latte for Stress Relief is made with nut milk, calming rose water, anti-inflammatory coconut oil, and a dash of honey. This dairy free rose latte is so easy to make and is the perfect addition to your night time ritual for winding down and finding calm before bed.

rose latte for stress relief

There’s so much going on in the world these days, that it’s hard to just write about rose lattes. The stress of our world leads us to needing some anti-anxiety tools in our self care toolbox (which I go whole hog in my 10-day anti-anxiety meal plan!). Thankfully, sometimes the best stress relief comes in the form of delicious, healthy pink lattes. Here’s what prompted me to create the perfect dairy free latte to let go of stress:

I went to Syria in the fall of 2009.  It was the most magical, beautiful country I’ve ever been to. It was filled with the most wonderful, welcoming people. The thing that surprised me the most was how familiar it all felt. Families, just like the one I’d grown up in. Kids dreaming about college, being yelled at by their parents for not studying enough and watching too much TV. Two-car garages and chic coffee shops and stores filled with the latest fashions. Amongst it all, thousands of years of history. And now? Cities, destroyed. Markets, turned to rubble). Castles, unrecognizable.

Imagine if these kids, these families, were your neighbors.  Imagine if this was your life that had been blown to bits, every idea of safety and stability you’ve ever known demolished. Imagine if people you loved had died. How are we turning our backs on these people? How is this who we are? I expect us to be better. I know we can be. Whatever side of the political spectrum you fall on, you can call your representatives and tell them that you’re on the side of humanity. That you expect your government to do better. That you know it can.

On that note, let us raise a mug of this Raspberry Rose Latte to change.

Let’s chat rose water

If you caught my recent Healthier Together podcast episode about Food Hacks to Beat Depression and Anxiety or my Ask the Doctor: Stress Edition, you’ll know all about my passion for adding mood-boosting ingredients to tons of different recipes. When I feel anxiety coming about, I instantly reach for a recipe with rose water. Here’s why: rose water has long been renowned for benefits like stress relief and anti-inflammation.  To me, holding and sipping this rose latte feels like love: warming, safe, and comforting, like coming home. Beyond being a well-researched ingredient for stress relief, rose water has also been proven to:

What’s in this rose water latte?

Typically, lattes are made with hot water, tea, and healing spices (like matcha and chai). This simple, stress-reducing raspberry rose latte has an extra health boost from coconut oil, natural sweetness from honey or maple syrup and your favorite nut milk (my favorites to use in this recipe are almond milk, pistachio milk, and coconut milk, but I’m sure oat milk would also be delicious!).

The coconut oil is emulsified into your milk of choice, making it smooth and creamy, and adds to the stress-relieving properties by keeping your blood sugar stable. I get into detail about this in my turmeric latte recipe and on this Healthier Together podcast episode, but here’s how it works in short: sometimes, what our body perceives as anxiety is often just a blood sugar dip that our brain is misattributing. By sipping this latte, you’ll regulate your blood sugar, prevent those dips, and prevent anxiety as a result.

raspberry rose latte for calm

Raspberry Rose Latte ingredients

You’ll only need a few simple ingredients and some wonderful rose water to make this healthy latte. Here’s everything you need to make it:

  • Dairy free milk: I like to use either almond, pistachio, or coconut milk. I find they give the latte a natural sweetness while keeping it dairy free!
  • Rose water: brings a delicate, floral flavor that helps you feel instantly calm
  • Vanilla extract: just a dash to enhance the cozy flavors
  • Coconut oil: I love the boost of healthy fats that coconut oil gives this dairy free latte recipe
  • Honey or maple syrup: honey makes this latte feel light and sweet while maple syrup gives it a warm, caramel vibe. Both are delicious. If you’re vegan, use maple syrup!
  • Frozen raspberries: these are optional and require a little more effort (like straining), but is what gives natural sweetness and pink color!
  • Sea salt: just a pinch of sea salt will make the flavors pop

How to make raspberry rose latte on the stove

  1. In a medium saucepan, combine the milk, rose water, vanilla extract, frozen raspberries, and sea salt over medium heat. Bring it to a simmer, stir occasionally, for about 5 minutes or until the raspberries are dissolving into the milk.
  2. Remove the saucepan from the heat and let it cool down for 3 minutes. Then, pour the milk mixture into a blender and blend until smooth.
  3. Strain the milk mixture through a fine-mesh strainer or tea strainer into a large mug. Add the strained milk mixture back into the blender and add the honey or maple syrup and the coconut oil. Blend again until rich and frothy. Pour the latte back into your mug and garnish with edible rose petals if desired. Serve immediately and enjoy!

How to make this rose latte in the microwave

The best part about this dairy free rose latte? You can easily make it right in your microwave. You just skip the raspberries.

  1. In a large, microwave-safe mug, combine the milk, rose water, vanilla extract, and sea salt. Microwave it for about 2 minutes, until warm.
  2. Stir in the honey or maple syrup and coconut oil. Blend until rich and frothy. Garnish with edible rose petals if desired and enjoy!

More dairy free latte recipes:

Peanut Butter Cup Latte

Lemon Meringue Latte

Birthday Cake Latte

Turmeric Latte Recipe

White Chocolate Peppermint Latte

Want even more science-backed tactics for stress relief?

Check out these episodes on the Healthier Together podcast, where I sit down with the best globally recognized, award-winning doctors to learn how to:

If you struggle with anxiety or know someone who does, I highly recommend trying my Anti-Anxiety Meal Plan. It’s got you covered for breakfasts, lunches, dinners plus dessert! Though, this booklet is so much more than a meal plan and grocery list. I give you a comprehensive, scientific, and exciting deep dive into how we can change our neural chemistry with what we eat, which I’ve learned from years of research with the world’s best doctors. I also give the full story on my personal journey with anxiety, and how I’ve been able to overcome it with nutrition. You’re going to love it!

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Raspberry Rose Latte for Stress Relief and Inflammation

  • Author: Liz Moody
  • Total Time: 10 minutes
  • Yield: 1 Mug 1x


  • 1 cup milk of choice (I love almond, pistachio and coconut)
  • 2 teaspoons rose water
  • 1 teaspoon vanilla extract
  • 3/4 cup frozen raspberries
  • Pinch sea salt
  • 1 heaping teaspoon coconut oil
  • 2 teaspoons honey or maple syrup


  1. In a medium saucepan, combine the milk, rose water, vanilla extract, raspberries, and sea salt over medium heat. Bring to simmer, stirring occasionally, for about 5 minutes or until the raspberries have begun to dissolve into the milk.
  2. Remove the saucepan from the heat and let it cool down for 3 minutes. Then, pour the milk mixture into a blender and blend until smooth.
  3. Strain the blended milk mixture through a fine-mesh strainer into a large mug. Add the strained mixture back into the blender and add the coconut oil and honey or maple syrup, and blend again until rich and frothy.
  4. Garnish with rose petals if desired and serve immediately. Enjoy!
  • Prep Time: 5
  • Cook Time: 5

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  1. meika says:

    oh my gosh !! absolutely OBSESSED. i love rosewater to death and was so excited to try this. added a little less honey and some extra rosewater. mixture ended up being a little thick so i added some hot water and then i topped it with frothed milk. made the PERFECT amount for two generous mugs. tasted so good ! can’t wait to make it in winter.

    1. Liz Moody says:

      Hi Meika! I’m SO glad! Isn’t it delicious?! xo, Liz

  2. Truddie says:

    Made this recipe used frozen strawberries instead of raspberries, made it slightly less sweet, and added one more teaspoon of rose water, and it was delicious!

  3. Ant says:

    Great recipe! I am able to use coconut water for coconut oil?

    1. Liz Moody says:

      Hi Ant — The consistency would definitely be different. I would suggest coconut oil. Thanks!
      Xo Liz

  4. mai says:

    By blending, did you mean the blender machine?

  5. Rachel G. Halsey says:

    Hi Liz,
    I just landed on your blog while searching for Rose Latte redipes. After reading this post, I can’t wait to delve deeper into your pages.

    Can this latte be made with the addition of coffee?

    Thank You!

    1. Liz Moody says:

      Yes, I think that’d be delicious! I’d do a shot of espresso!

  6. Joanna says:

    This sounds delicious! I’m totally in love with your turmeric latte too Thankyou!

    Thankyou also for your beautiful words about Syria, you are so right. It distresses me to hear such mean comments about these poor people.

    1. Liz Moody says:

      Agreed, Joanna. It’s just a reminder to fight for people who can’t fight for themselves! <3

  7. eunoia says:

    Thank you for writing this, we can and should expect better of our governments ( I’m from Australia). Looking forward to trying out this lovely recipe too. : )

    1. Liz Moody says:

      Agreed, Eunoia. Hopefully it will only be progress from here though!

  8. Romina says:

    Where can I find rose water and what brands do you recommend?

    1. Liz Moody says:

      Hi Romina! Any of these brands are great, but you can also find rose water at Indian grocery stores or even in the cocktail section of liquor stores!