Ever tried drinking a cup of warm milk to help you fall asleep? Not very pleasant on its own, right? Well prepare to fall in love with this Golden Turmeric Milk recipe which turns that warm milk into a rich and creamy bedtime beverage.
I know what you’re thinking: turmeric? In milk? I had the same reaction at first. So prepare to be amazed. I was.
Turmeric in Milk?
When I first heard of turmeric milk, I couldn’t imagine it would taste good. Turmeric can be overwhelming, and the first few recipes I tried did nothing to disguise that fact. I couldn’t stomach them.
So, I experimented, and this recipe is the result. With honey, vanilla and warming spices like cinnamon and ginger, you don’t even know the turmeric is there.
Don’t skip it, though: turmeric gives this milk a gorgeous golden hue and registered nutritionists say it’s good for you. That’s good enough for me.
What Does it Taste Like?
If you like chai, you’ll love this: it has many of the same flavors. But it’s richer and creamier, and there’s no caffeine.
Yes, there’s a tiny amount of black pepper in it but most people don’t notice it. It’s there because studies say it’s good to use with turmeric.
Did You Know?
Turmeric has been used as a dye for over 2,500 years. Be careful to keep it off your clothing and counters when adding it.
Making Plant-Based Golden Turmeric Milk
You can replace the cow milk in my Golden Turmeric Milk recipe with your favorite plant-based or non-dairy milk with no problem.
I love how oat milk and coconut milk taste in it, but any of the others work, too: almond milk, soy milk, hemp milk, cashew milk. Some of them are said to help with sleep, too.
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Many people have asked about drinking this in the morning instead of coffee or tea. I can’t imagine giving up my caffeination motivation, but that’s not the only thing to consider.
See, warm milk is a traditional home remedy to help people feel warm and cozy so they fall asleep, even the plant-based versions.
So, that’s why I save drinking Golden Turmeric Milk until bedtime. But as always, you do you!
Golden Turmeric Milk Latte
Rich, honeyed spices in a warm, soothing beverage that makes a perfect bedtime drink to help ease you into sleep.
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Prep Time: 2 minutesminutes
Cook Time: 5 minutesminutes
Total Time: 7 minutesminutes
Servings: 3servings
Calories: 142kcal
Author: Katie Berry
Course: Beverage
Cuisine: American
Keyword: easy, healthy
Equipment
Bowl
Saucepan
Fine-meshed strainer - optional
Small air-tight container
Ingredients
US Customary or Metric
1teaspoonground turmeric
1teaspoonground cinnamon
¼teaspoonground black pepper
¼teaspoonground ginger
¼teaspoonground cloves
¼teaspoonground allspice
8ouncesMilkdairy or non-dairy plant-based
Honeyto taste
1/2tspVanilla extractoptional
Instructions
Add spices to a small bowl and mix thoroughly.
Heat 8 oz. of milk in a saucepan over medium heat until it begins to steam.Stir in 1 teaspoon of the spice mixture and continue heating, stirring frequently, for 2 minutes so the spices infuse the milk.
Optional step: Pour the Golden Milk through a strainer into a cup or mug to remove larger flecks of spices.
Stir in honey to taste, and then add vanilla extract if you want.
Store remaining spice mixture in an airtight container away from heat and light.
Notes
Nutrition information is based on one 8-ounce serving using one-third of the spice mixture without the optional honey or vanilla.
Katie Berry's cleaning advice has been featured by MarthaStewart.com, HGTV Magazine, and RealSimple and more. She is a Cleaning Editorial Review Board member at The Spruce, and the author of "30 Days to a Clean and Organized House". She founded HousewifeHowTos.com in 2011 and has helped millions of people by sharing her practical and effective cleaning methods.
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Hi!! Came across your recipe today and checked to see if I had all the ingredients. The only thing I didn’t have was honey but I did have maple syrup ( I saw someone in the comments said they used it). I made it tonight for my husband and I and oh my goodness it was so delicious!! I’ve been wanting to try golden milk for a long time and I’m so glad this recipe was my first experience! Thank you so much for sharing your recipe!!!
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I’m so glad you enjoyed it, Siobhan! It’s one of my favorites. I’ll have to try it with maple syrup sometime soon!
I cannot wait to try this recipe. Can I drink it in the morning too? I love something warm in the morning.
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Hi Carol, I love a warm beverage in the morning, too. Feel free to sip a cup of Golden Turmeric Milk any time you please! Just keep in mind that warm milk is known for making people sleepy. 🙂
I just discovered this post tonight, and I went right out to my kitchen and made some. It’s delicious, much better than other golden milk recipes I’ve tried — thanks so much for posting!
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Hi Laurie, I’m glad you liked it. It’s one of my favorite bedtime beverages, too.
Great recipe, I added a sprinkle of cardonmon and it was delish!
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I’m so glad you enjoyed it. Your addition sounds yummy!
I just made this and I Ike it! I used almond coconut silk milk. My only question is; can I make a couple cups at a time and keep it in the fridge? Or do the spices loose their strength it it’s not consumed fresh?
Reply
I think if you finish it within a couple of days it should be fine, though the flavors may get much stronger the longer it sits.
This milk definitely tastes…interesting. I think I might add more cinnamon and other spices o the mix to drown out the turmeric a little. It’s a bit overpowering.
Reply
Everyone has their own tastes, so feel free to adjust the recipe to suit yours.
I found this recipe quite some time ago and made it for myself and my nieces when we were sick. We all found relief especially with sore throats! Unfortunately, I didn’t save the recipe and could not find it until now, yay! It tasted amazing! I take turmeric with bioperine on a daily basis and I do notice when I don’t take it. I used unsweetened cashew milk when I made this and loved it! Thank you for posting!!!
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I’m so glad you enjoyed my recipe. Using cashew milk sounds delicious!
Just made your recipe. Fabulous! I’ve heard of Golden Milk for a couple years now and just never took the time to look into it. I looked at MANY recipes before landing on yours and ended up choosing this recipe because the ingredient proportions looked the most sensible. Some recipes had equal parts allspice/cloves/ginger, etc… NOOOOO!!!! Do you want to be able to feel your taste buds!? Anyways, I found your recipe to be clear, smart, and delicious. Your work to find the best recipe has paid off 🙂 Thank you for your efforts!
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I’m very glad you enjoyed it, Stephanie! It’s a delicious way to end the day. 🙂
I made a batch this morning. I am looking forward to trying this in the evening before bed. Great recipe – thank you!
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I’m so glad you enjoyed it, Angie!
This really yummy!
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I’m glad you like it. It’s a favorite of mine, too, Brenda!
I just tried this wonderful recipe! Delicious!! I used Silk unsweetened almond and coconut milk mixture and added everything else you suggested. Yum!!
Reply
It may take a couple of weeks, but I hope it provides you with the same relief it’s given me.
I made this with coconut milk and didn’t need any extra sweetener at all! I was a bit leery of the addition of cloves but this flavor combo is just great. Thanks for a great recipe!
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Enjoy!
This is my favourite turmeric latte recipe! I use coconut milk and add about 3/4 tsp of maple syrup to sweeten it. So delicious!
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So glad you like it, Holly!
I had seen several recipes for Golden Milk and wasn’t happy with taste. This recipe sounds much more appetizing. The real plus is I can use a lactose-free alternative. Looking forward to trying this.
Reply
I hope you enjoyed it!
Why do you need to strain it? I didn’t have cloves so my spices were all ground & I don’t think a strainer would have done anything. Very yummy! Thanks!
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Straining is optional but some people find the spices don’t completely dissolve. Personally, I usually skip straining, too.
I dont have allspice in my pantry right now, so will the taste be affected if I omit it in the recipe?
Reply
It will taste different but should still taste good.
I am currently sipping on my first cup of Turmeric Milk and I love it! I am currently dealing with Patella Tendinitis (due to running) and I am hoping this helps with the inflammation. I use Turmeric on avocados too.
Thank you for the recipe!
Reply
Turmeric on avocados sounds interesting!
My best friend call me and told me to try this.
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It’s quite good.
Thank you for the recipe is delicious and good for me, will drink it every night even my finicky daughter liked it.
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I’m very glad that both you and your daughter are enjoying it. 🙂
Thanks for the post. I use almond milk and it is very yummy. Can I use cayenne pepper instead of black pepper?
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How do u strain yours? I just tried a coffee filter over the cup, didn’t work very well. So then just used a regular strainer. Kinda spicy but I like it!
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I used whole leaf tea bags. I can make the bags up right after I mix all the ingredients using I teaspoon for each teabag. Much less sloppy when it comes to cleanup. Some supermarkets have them as well as specialty tea shops
Can you use tumeric from the spice section at grocery store.
Reply
Absolutely, Barb! That’s where I get mine.
Thanks for the post. I followed you recipe…Gosh it tastes vile but it works. Will do this for a few days and see
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I bet you need a bit more honey in it, Gert. With enough, it’s a very soothing, yummy drink.
So I can use this with Rice milk. (I do not do dairy)
Reply
I’ve never had rice milk before, but if it’s good warm then it should work beautifully in this recipe.
Any dairy alternative that can be used??
Reply
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How to make turmeric milk? Add around 1 teaspoon turmeric powder or 1 inch of fresh ginger in a glass of milk. Boil it for 10 to 12 minutes. Once you strain it, your turmeric milk is ready for drinking.
Golden milk is a delicious drink loaded with antioxidants that may provide an array of health benefits, ranging from a healthier brain and heart to stronger bones, improved digestion and a lower risk of disease.
Golden milk, also known as turmeric milk, is a common Indian drink that has recently been gaining popularity in western cultures due to many health claims.
At least once a day, drink a cup of milk with a teaspoon of turmeric powder mixed into the milk. One of the significant turmeric milk benefits includes an increase of antioxidants in your body which fight cell damage and reduce oxidative stress.
It can aggravate kidney stones if people are already suffering. So, turmeric milk should be avoided for people with kidney issues. It is not an ideal drink for people with lower blood sugar levels. Since it reduces blood sugar, people with low blood sugar levels must avoid drinking it.
People who should not take turmeric include those with gallbladder problems, bleeding disorders, diabetes, gastroesophageal reflux disease (GERD), infertility, iron deficiency, liver disease, hormone-sensitive conditions, and arrhythmia. Pregnant women and those who are going to undergo surgery should not use turmeric.
Since your body is at rest during the rest, it is the ideal time for the body to carry out its repairing tasks. The combination of turmeric along with milk, cinnamon, black pepper powder and jaggery also boosts the overall immunity.
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.
However, once you've gone through a loading period, that's when you will start to notice some of the proposed benefits. So, how long does it take turmeric to work? Depending on your body mass and condition, it will usually take around 4-8 weeks for you to start noticing improvements to your body and mind.
TCM Jiang-Zhi-Ning, containing four Chinese herbs, can significantly lower cholesterol, triglyceride, and low-density lipoprotein-cholesterol in hyperlipidemic rats, partly by inhibiting the expression of 3-hydroxy-3-methylglutaryl-CoA reductase (HMGCR), the rate-limiting enzyme for cholesterol synthesis (58).
Green tea. Green tea contains antioxidants called catechins that experts believe can help with reducing LDL cholesterol levels and increasing HDL cholesterol levels.
Turmeric and curcumin supplements do not seem to have any serious side effects. However, some people may be prone to mild discomfort, such as headaches or diarrhea, at high doses.
Whisk 1 teaspoon turmeric mixture into milk mixture; reduce heat to medium-low and simmer until flavors blend, 2 to 3 minutes. Pour mixture through a strainer.
Mix together ¼ to ½ teaspoon of dried, powdered turmeric with 1¼ cup of water. Add ⅛ teaspoon black pepper and ½ teaspoon ghee or cold pressed oil like extra virgin coconut oil, olive oil or avocado, depending on your diet. If you want you can also add the ghee/oil later just before straining the tea.
Introduction: My name is Edwin Metz, I am a fair, energetic, helpful, brave, outstanding, nice, helpful person who loves writing and wants to share my knowledge and understanding with you.
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