If you’re looking for ways to relax and unwind, improve your sleep, relieve joint inflammation, or just like the idea of adding a warm, tasty beverage to your evening routine, then this is for you golden milk recipe is for you!
Golden milk, also known as turmeric milk, is a warm beverage made with ingredients shown to reduce inflammation and improve sleep, including turmeric and ginger, which give the beverage its signature “golden” hue.
Golden milk tastes a little similar to chai tea or chai tea latte in that it’s made from warm, aromatic spices with earthy flavors.
Ever since I began my quest for better sleep, I can safely say that one of my new favorite bedtime rituals is to make myself a cup of this traditional golden milk.
It’s super calming and gives my body a snake that it’s time to wind down at the end of the night.
5 star rating
“Oh my god, that was the best night drink I’ve ever had.”
— Deborah —
Health Benefits of Golden Milk
For centuries, medicinal golden milk has been used in Ayurvedic medicine (which originated in India) as an alternative remedy to relieve cough, pain, restlessness and more.
Golden milk benefits include:
- Amino acids (like tryptophan), minerals, and other vital compounds have been shown to promote more restful sleep.
- Antioxidants to boost the immune system, which can help fight disease and infection.
- Anti-inflammatory properties that can relieve joint pain and stiffness.
- Curcumin, the active ingredient in turmeric, has been linked to improved brain function and heart health.
- Golden milk may aid in digestion, relieve nausea, and improve overall gut health.
**As always, Consult 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 nutritionist but enjoy reading about health and sharing what I’ve learned.
How to make golden milk
This creamy turmeric milk recipe is made with ingredients proven to promote a good night’s sleep and reduce inflammation.
The ingredients
- almonds. Rich in magnesium, which promotes both sleep 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 one Strawberry smoothie).
- Honey. This natural sweetener allows tryptophan (famous for Thanksgiving turkey) to enter the brain more easily.
- Ginger. Calms the stomach and promotes relaxation. Some studies suggest that ginger may also help reduce anxiety.
- turmeric. Aids digestion and has calming properties that lead to healthier sleep. When it comes to pain, golden milk is a popular remedy for the joints, as it also has an anti-inflammatory effect. (This turmeric smoothie is also great for inflammation and digestion.)
- Cinammon. Similar to turmeric and ginger, cinnamon also aids in digestion. PLUS it supports healthy sugar metabolism and is a delicious combination with the other ingredients (like in this oatmeal smoothie).
Golden Milk Variations
Aside from being the PERFECT bedtime drink, I love golden milk because you can customize 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 benefits of turmeric, you should combine turmeric with black pepper, which is piperine. Piperine boosts the body’s ability to absorb curcumin, the key compound in turmeric that fights inflammation. If you want to add black pepper, boil your golden milk with whole peppercorns, then strain before serving. It’s a bit much for me at bedtime, so I usually skip it. Personal preference!
- Ground cloves, nutmeg or cardamom. Contains additional beneficial antioxidants. You can also simmer all the 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 believed to relieve cold symptoms. Similar to adding honey to tea, ghee coats your throat, which can help soothe a sore throat and relieve a persistent cough.
The directions
- Combine the ingredients in a small saucepan.
- Heat until heated through and whisk to fully incorporate the almond butter and spices.
TOP!
Be sure to whisk your spices well to avoid clumping in the turmeric milk. If you want to take it a step further, puree the golden milk in a blender to distribute the spices and prevent them from settling to the bottom after pouring.
- Pour 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 warm up. Heat on stovetop and stir to recombine the spices and almond butter.
Meal prep tip
Since turmeric milk is easy to store and reheat, I like to make a double or triple batch and then enjoy it several nights in a row.
Recommended tools to make this recipe
- Pot. Invest in a great saucepan set for all your stovetop cooking needs.
- whisk. This slimmed down size is ideal for stirring.
vacuum mug
Keep your drinks warm for hours so you can enjoy every last drop.
Pleasant dreams, friends!
frequently asked Questions
While you can enjoy turmeric milk any time of the day, most recommend drinking it about an hour before bed to experience the full effects of its relaxing, calming properties.
I’ve always enjoyed drinking turmeric milk warm, as it’s believed to better activate the anti-inflammatory compounds in turmeric and other spices. However, if you just want to savor the taste of the golden milk, I’m sure it would taste wonderful chilled, over ice, or even as a mixed turmeric and milk frappé.
I am not a doctor or nutritionist. So if you are pregnant or breastfeeding I would always suggest speaking to your doctor or healthcare provider Before Enjoy golden milk as a sleep aid. Some sources say that turmeric in medicinal amounts should be avoided during pregnancy as it contains curcumin, which can cause problems during pregnancy.
Most people can easily enjoy one serving of turmeric milk a night. However, curcumin, the active ingredient in turmeric, can cause digestive problems in some people when consumed in large amounts. Again, consult your doctor for specific advice.
Nothing! They are the same. You can call this recipe golden milk or turmeric latte, whichever you like.
Turmeric easily stains fingers and can stain teeth over time, but unless you consume it a lot golden milk is very unlikely to stain your teeth.
- 1 Cup unsweetened almond milk or coconut milk
- 2 teaspoon Honey plus additional to taste (swap maple syrup for vegans)
- 1 1/2 teaspoon almond butter
- 1/2 teaspoon pure vanilla extract
- 1/2 teaspoon Cinammon plus extra for serving
- 1/4 teaspoon ground turmeric
- 1/8 teaspoon ground ginger
- Optional additions: small pinch of ground black pepper or ground cardamom or ground cloves
-
Combine milk, honey, almond butter, vanilla extract, cinnamon, turmeric, ginger, and any optional spices in a small saucepan.
-
Heat on medium until warmed through, beating vigorously to prevent the almond butter from sticking to the bottom and to incorporate the spices. Do not let cook.
-
Pour into a mug and sip deeply. Enjoy!
- TO STORE: Store leftovers in an airtight container, e.g. B. a mason jar, up to 3 days in the refrigerator.
- TO WARM UP: Heat on the stovetop and stir to recombine the spices and almond butter.
Portion: 1drinkCalories: 134kcalCarbohydrates: 16GProtein: 3GFat: 7GSaturated Fatty Acids: 1GPolyunsaturated fat: 3GMonounsaturated fatty acids: 4GPotassium: 87mgFiber: 2GSugar: 12GVitamin A: 3ieVitamin C: 1mgCalcium: 338mgIron: 1mg
Sign up today and save your favorite recipes
Create an account to easily save your favorite recipes and access FREE meal plans.
Sign me up
Related Recipes
Here are more of my favorite non-alcoholic drinks that are good for you: