If you are looking for ways to relax and unwind, improve your sleep, relieve joint inflammation, or simply like the idea of adding a warm, tasty beverage to your evening routine, this Golden Milk recipe is for you!
Also called turmeric milk, golden milk is a warm beverage made with ingredients that are shown to reduce inflammation and help improve sleep, including turmeric and ginger, which give the drink its signature “golden” hue.
Golden milk tastes a little similar to chai tea or chai tea lattes, as it is made with warm, aromatic spices with earthy flavors.
Since beginning my quest for better sleep, I can say for sure that one of my favorite new bedtime rituals is making myself a cup of this traditional golden milk.
It’s super soothing and gives my body a tail that it’s time to wind down at the end of the night.
5 Star Review
“Oh my goodness, this was the best night drink I’ve ever had.”
— Deborah —
Health Benefits of Golden Milk
For centuries, healing golden milk has been used in Ayurvedic medicine (which originates in India) as an alternative remedy to soothe coughs, aches and pains, restlessness, and more.
Goldenmilk benefits include:
- Amino acids (like tryptophan), minerals, and other vital compounds shown to promote more restful sleep.
- Immune system-boosting antioxidants which can help fight illness and infection.
- Anti-inflammatory properties that can ease joint pain and stiffness.
- Curcumin, the active compound in turmeric, has been linked to improved brain function and heart health.
- Golden milk can aid in digestion, calm nausea, and improve overall gut health.
**As always, check with your doctor before turning to golden milk as a remedy or wellness supplement. The above is based on information available online. I’m not a dietician but enjoy reading about health and sharing what I’ve learned.
How to Make Golden Milk
This creamy turmeric milk recipe is made of ingredients that have been shown to promote a good night’s sleep and reduce inflammation.
The Ingredients
- Almonds. Rich in magnesium, which promotes both sleeping and muscle relaxation. This golden milk recipe uses them in the form of almond butter and almond milk (I also use both in this healthy Strawberry Smoothie).
- Honey. This natural sweetener allows tryptophan (of Thanksgiving turkey fame) to enter the brain more easily.
- ginger. Calms the stomach and promotes relaxation. Some studies suggest ginger can also help reduce anxiety.
- Turmeric. Aids digestion and has calming properties, which lead to sounder sleep. If you have aches and pains, golden milk for joints is a popular remedy, as it is anti-inflammatory too. (This Turmeric Smoothie is also lovely for inflammation and digestion.)
- Cinnamon. Similar to turmeric and ginger, cinnamon also helps with digestion. PLUS it supports healthy sugar metabolism and is a delicious pairing with the other ingredients (like in this Oatmeal Smoothie).
Golden Milk Variations
Beyond being the PERFECT bedtime beverage, I love golden milk because you can tweak the recipe with other spices and ingredients to suit your personal dietary needs or taste preferences (same goes for this Crockpot Hot Chocolate).
Optional Add-ins:
- Black Peppercorns. Studies show that to get the full benefit of turmeric, you should pair it with black pepper which is piperine. Piperine boosts the body’s ability to absorb curcumin, the key compound in turmeric which fights inflammation. If you’d like to add black pepper, simmer your golden milk with whole peppercorns, then strain before serving. It’s a bit much for me at bedtime, so I usually leave it out. Personal preferences!
- Ground Cloves, Nutmeg, or Cardamom. Contains additional beneficial antioxidants. You can also simmer the whole spices in the golden milk if you prefer not to have any residue.
- Coconut Oil. Improves the absorption of fat-soluble vitamins, calcium, and magnesium.
- Ghee. Adding just a teaspoon of ghee to golden milk is thought to alleviate cold symptoms. Similar to adding honey to tea, ghee coats the throat which can help soothes a sore throat and ease a persistent cough.
The Directions
- Combine ingredients in a small saucepan.
- Warm over until heated through, whisking to fully incorporate the almond butter and spices.
TIP!
Make sure to whisk your spices well to prevent clumping in the turmeric milk. If you want to go the extra mile, blend the golden milk in a blender to distribute the spices and prevent them from settling at the bottom once poured.
- For into a mug. ENJOY!
Storage Tips
- To store. Leftovers can be stored in an airtight container such as a mason jar in the refrigerator for up to 3 days.
- To Reheat. Reheat on the stove, stirring to recombine the spices and almond butter.
Meal Prep Tip
Since turmeric milk saves and reheats well, I like to make a double or triple batch, then enjoy it several nights in a row.
Recommended Tools to Make this Recipe
- saucepan. Invest in a great set of saucepans for all your stovetop cooking needs.
- Whisk. This slimmed-down size is ideal for stirring.
Insulated Mug
Keep your drinks warm for hours so you can enjoy them to the last drop.
Pleasant dreams, friends!
Frequently Asked Questions
While you can enjoy turmeric milk any time of the day, most suggest drinking it about an hour before bedtime to get the full effects of its relaxing, soothing properties.
I’ve always enjoyed drinking turmeric milk warm since it is believed that it better activates the anti-inflammatory ingredients in turmeric and other spices. However, if you simply want to enjoy the flavor of the golden milk, I’m sure it would be lovely chilled, served over ice, or even as a blended turmeric milk hit.
I am not a doctor or dietician, so if you are pregnant or nursing, I would always suggest speaking with your doctor or health provider before enjoying golden milk as a sleep aid. Some sources say that turmeric should be avoided in medicinal quantities during pregnancy since it contains curcumin, which can cause issues during pregnancy.
Most people can safely enjoy one serving of turmeric milk nightly without any problems. However, curcumin, the active ingredient in turmeric, can sometimes cause digestion issues in some people if consumed in large quantities. Again, please consult your doctor for specific advise.
Nothing! They are the same thing. You can call this recipe golden milk or call it a turmeric latte, whichever suits your fancy.
Turmeric does stain fingers easily and can stain teeth over time, but unless you are consuming a lot of golden milk, it is very unlikely to stain your teeth.
- 1 cup unsweetened almond milk golden coconut milk
- 2 teaspoons honey plus additional to taste (to make vegan, swap maple syrup)
- 1 1/2 teaspoons almond butter
- 1/2 teaspoon pure vanilla extract
- 1/2 teaspoon ground cinnamon more additional for serving
- 1/4 teaspoon ground turmeric
- 1/8 teaspoon ground ginger
- Optional additions: tiny pinch ground black pepper gold ground cardamom, gold ground cloves
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Combine the milk, honey, almond butter, vanilla extract, cinnamon, turmeric, ginger, and any optional spices in a small saucepan.
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Heat over medium until warmed through, whisking briskly so that the almond butter does not stick to the bottom and the spices incorporate. Do not let boil.
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To into a mug and sip deeply. Enjoy!
- TO STORE: Keep leftovers in an airtight container, such as a mason jar, for up to 3 days in the refrigerator.
- TO REHEAT: Warm on the stove, stirring to recombine the spices and almond butter.
Serving: 1drinkcalories: 134caloriesCarbohydrates: 16gprotein: 3gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 3gMonounsaturated Fat: 4gPotassium: 87mgfiber: 2gSugar: 12gVitamin A: 3UIVitamin C: 1mgCalcium: 338mgIron: 1mg
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