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!
Why You’ll Love This Easy Golden Milk Recipe
- It’s Like a Warm Hug in a Cup. Golden milk tastes a little similar to chai tea or chai tea lattes, but it’s meant to soothe rather than stimulate. It has warm, aromatic spices with earthy flavors and is a great way to wind down at the end of the night.
- It Can Be Adapted to Your Tastes and Needs. Beyond being the PERFECT bedtime beverage, I love traditional golden milk because you can tweak the recipe with other spices and ingredients to suit your personal dietary needs or taste preferences. For example, you can add a warm spice like nutmeg to give your drink an extra boost of cozy flavor. Or, you can swap the honey for maple syrup to make this drink vegan (or if you just prefer the taste).
- It’s a Powerhouse of Nutritional Benefits. Golden milk (also called turmeric 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 (it can be seen in this Turmeric Rice and this Turmeric Smoothie too).
5 Star Review
“Oh my goodness, this was the best night drink I’ve ever had.”
— Deborah —
Golden Milk Benefits
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.
Possible golden milk benefits include:
- Better Sleep. Amino acids (like tryptophan), minerals, and other vital compounds are shown to promote more restful sleep.
- Immune System Boost. Immune system-boosting antioxidants, which can help fight illness and infection.
- Improved Organ Function. Curcumin, the active compound in turmeric, has been linked to improved brain function and heart health.
- Less Pain. Anti-inflammatory properties that can ease joint pain and stiffness.
- Improved Gut 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 the Best Golden Milk
- 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. The all-important golden milk powder! 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.
- 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 Apple Cider).
- Add Everything to a Saucepan. Make sure your pot isn’t too full for whisking.
- Warm the Mixture. Whisk constantly to ensure everything is incorporated.
- Serve. Pour into a mug. ENJOY!
- Add Black Peppercorns. Studies show that to get the full benefit of turmeric, you should pair it with black pepper which has piperine. Piperine boosts the body’s ability to absorb curcumin, the key compound in turmeric that fights inflammation. It’s a bit much for me at bedtime, so I usually leave it out. Personal preference!
- Spice It Up. For those who like a kick, try cayenne golden milk (start with a TINY pinch).
- Add Coconut Oil. Improves the absorption of fat-soluble vitamins, calcium, and magnesium.
- Add Ghee. Adding just a teaspoon of ghee is thought to alleviate cold symptoms. Similar to adding honey to tea, ghee coats the throat which can help soothe a sore throat and ease a persistent cough.
- Golden Milk Tea. Add a bag of your favorite tea to the pot with the milk and spices, allowing it to steep while everything warms.
- 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, and then enjoy it several nights in a row.
What to Serve With Golden Milk
While this golden milk is a treat in itself, you can certainly pair it with something to eat.
- Saucepan. Invest in a great set of saucepans for all your stovetop cooking needs.
- Whisk. This slimmed-down size is ideal for stirring.
- Hand Warming Mug. Not only is this mug incredibly cute, but it also uses a special design to keep your hand warm while you hold it. Talk about cozy!
Recipe Tips and Tricks
- Try This Spiced Milk for Sleep. 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.
- Whisk Those Spices. Make sure to whisk your spices well to prevent clumping in the turmeric milk. If you want to go the extra mile, blend it in a blender to distribute the spices and prevent them from settling at the bottom once poured.
- Or, Consider Whole Spices. If you prefer not to have any residue, simmer your milk with whole spices instead.
- Try the Coconut Oil Addition. As I mentioned in the “recipe variations” section above, coconut oil is a common addition to this drink. It helps your body absorb some of the nutrients better, and it may make your drink more frothy.
- 1 cup unsweetened almond milk or 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 plus additional for serving
- 1/4 teaspoon ground turmeric
- 1/8 teaspoon ground ginger
- Optional additions: tiny pinch ground black pepper or ground cardamom, or ground cloves
Combine the milk, honey, almond butter, vanilla extract, cinnamon, turmeric, ginger, and any optional spices in a small saucepan.
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.
Pour 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: 134kcalCarbohydrates: 16gProtein: 3gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 3gMonounsaturated Fat: 4gPotassium: 87mgFiber: 2gSugar: 12gVitamin A: 3IUVitamin C: 1mgCalcium: 338mgIron: 1mg
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Frequently Asked Questions
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 frappe.
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.