If you are looking for ways to relax, unwind, and improve your sleep, struggle with joint inflammation, or simply like the idea of adding a warm, tasty beverage to your evening routine, this Golden Milk recipe is for you!
โGet more sleep” always seems to be on my list of resolutions and actions I can take to improve my health.
Iโve been putting more thought into how I spend the last 90 minutes before I climb into bed.
And by โmore,โ I mean that Iโve actually been thinking about it, period.
For most of my life, Iโve ignored sleep as a critical component of health.
Diet and exercise? Absolutely. But sleep? I reasoned that was why God gave us coffee (and Starbucks Mocha Frappuccinos).
5 Star Review
โOh my goodness, this was the best night drink Iโve ever had.โ
— Deborah —
Iโve heard a lot about โgolden milkโ over the years.
Iโd seen enough recipes for it floating around the web to know it was a drink that originated in India and contained turmeric and ginger (the sources of its signature golden hue), but I didnโt fully understand or appreciate its benefits until I decided to get more serious about my zzzzs.
Benefits of Golden Milk
This warming bedtime beverage isn’t only deliciousโit has been used for centuries as an alternative remedy due to its medicinal properties. Golden milk:
- Contains ingredients packed with amino acids (like tryptophan), minerals and other vital compounds scientifically shown to promote more restful sleep.
- Is rich in immune system-boosting antioxidants which can help fight illness and infection.
- Contains ingredients known to have 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.
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.
In addition to soothing me to sleep, this bedtime golden milk has also helped me appease my nightly craving for something sweet before bed.
TIP!
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.
How to Make Golden Milk
This creamy, comforting golden milk recipe is made of ingredients that have been shown to promote a good nightโs sleep and reduce inflammation.
The Ingredients
- Almonds. Rich in magnesium, which promotes both sleeping and muscle relaxation. This golden milk recipes uses them in the form of almond butter and almond milk.
- Honey. 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.
- 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.
Tip!
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.
Optional Add-ins
- Black Pepper. Studies show that to get the full benefit of tumeric, you should pair it with black pepper which piperine. Piperine boosts the body’s ability to absorb curcumin, the key compound in turmeric which fights inflammation. (It’s a bit much for me at bedtime, so I usually leave it out. Personal preference!)
- Ground Cloves, Nutmeg, or Cardamom. Contain additional beneficial antioxidants.
- 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. Pour into a mug and 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 golden milk saves and reheats well, I like to make a double or triple batch, then enjoy it several nights in a row.
Enjoy Golden Milk With
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.
Golden Milk
Ingredients
- 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 ground cardamom, or ground cloves
Instructions
- 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.
Notes
- To Store. Keep leftovers in an airtight container, such as a mason jar, for up to 3 days in the refrigerator.ย
- To Reheat. Warm on the stove, stirring to recombine the spices and almond butter.
Nutrition
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Iโm 34 weeks pregnant and I wanted to know would this taste just as good with cows milk? I wouldnโt mind almond milk but I prefer the milk that has the highest content of calcium during my pregnancy.
Hi! I havenโt tried it myself, but I think you could use any milk you prefer. If you give it a try, I hope you enjoy it!
This is delicious. I tried it tonight and I am intending to enjoy one every evening. I was wondering about substituting the honey with monkfruit, have you ever tried that?
I’m so happy that you enjoyed it, Joanne! Thank you for sharing this kind review! I have not tried this swap myself, so it would be an experiment.
Goodness that play-by-play of your evening is everything I am! I am that, that is me! lol thanks for not making me feel so alone. I’m not usually big on turmeric but i LOVE this recipe. Almond butter, who would’ve known! Yum!
I’m so happy that you enjoyed it, Pua! Thank you for sharing this kind review!
This is my new favorite golden milk recipe hands down. I do substitute the almond butter for coconut oil simply because my daily nut butter intake is already pretty high!
I’m so happy that you’ve enjoyed it, Linda! Thank you for sharing this kind review!
I’ve been dabbling in spices as remedies for my arthritis and migraines. This was my first stab at Turmeric milk and I am LOVING it. Thanks for making it so foolproof and simple for a newbie like me!
I’m so happy that you enjoyed it, Heather! Thank you for sharing this kind review!
Did it help with migraines?
Hi there!
Really Love the taste but after a little bit all the seasonings sunk to the bottle and I couldnโt finish it …. any suggestions to keeping it all together so I can drink the whole thing??
Thank you!!
I’m so happy that you enjoyed the flavor, Sarah! The spices wonโt completely dissolve, but they shouldnโt be clumpy. If youโre bothered by the texture, you could try simmering a whole cinnamon stick in the milk instead of using the ground cinnamon, and another reader has reported success with using a blender to combine everything really well before drinking. I hope this helps!
This is so warm creamy and comforting. I just added peanut butter and full cream milk because I didn’t have the listed ingredients at home and so good! Yum turmeric gives it a beautiful earthy flavour
I’m so happy that you enjoyed it, Shreya! Thank you for sharing this kind review!
I was curious to try your recipe…it’s delicious! Made it with coconut milk, maple syrup, and cashew butter (that’s what was in my pantry). Thank you for sharing this recipe…it’s a keeper!
I’m so happy that you enjoyed it, Sabrina! Thank you for sharing this kind review!
We love this recipe! I added a little coconut oil to it. I like the almond taste better than the regular golden milk recipes. Definitely a favorite for us
I’m so happy that you enjoyed it, Katy! Thank you for sharing this kind review!
Oh my goodness, this was the best night drink I’ve ever had. I used peanut butter instead of nut butter. I slept like a baby then this morning I felt like going to the gym. I just made two cups to refrigerate for tonight and tomorrow night. Thanks for sharing. ๐ค๐
I’m so happy that you enjoyed it, Deborah! Thank you for sharing this kind review!
This is my first time drinking golden milk. I have been doing a lot of research about Ayurveda, as well as natural ways to relieve some personal things that I have going on. I was very skeptical of how something with this combination of spices (including pepper) could be remotely tasty. You proved a skeptic wrong! I used regular whole milk. I didn’t have almond, so I subbed equal amounts of coconut oil. I skipped the honey/maple syrup and didn’t add a sweetener. Everything else was the same and I will be returning to this recipe. Thank you!
ETA: I used a shaker bottle to blend everything together. It gave the drink a beautiful golden foam that makes you feel like you’re drinking a latte!
Hi Amy! That makes me so happy to hear! Thank you for this kind review!
Absolutely delicious. Really warming. Was struggling as to what to have late evening. This really hit the spot.
So glad to hear you enjoyed it! Thank you for your kind review Lisa!
This recipe is definitely a keeper and drinking it each night has become a part of my evening routine. Love it! However, the black pepper in this recipe should not be optional. It should be part of the full recipe. The key compounds in turmeric are called curcuminoids. Curcumin itself is the most active ingredient. Curcumin, however, is not well absorbed into the body. Black pepper contains the bioactive compound piperine. Piperine’s most significant benefit is its ability to boost the absorption of curcumin.
Hi! Thanks for you feedback! So glad you enjoyed the milk! Thank you for this kind review!
I tried this recipe last night and really enjoyed the flavor but not so much the grittyness of the almond butter. Any suggestions Carol
Hi Carol! I’ve not had a problem with grittiness so it’s hard to know how to fix that issue. Maybe use an immersion blender. But I would be super careful because the milk is hot. Hope this helps!
Very tasty recipe, but next time iโll Leave out almond butter,even after winking a long time it was grainy didnโt enjoy the pieces in the drink. Also pumpkin pie spice is a great flavor
Hi Brenda! Thanks for the feedback and so glad you enjoyed the flavor!
This was delicious!
Hi Simi! So glad you enjoyed the recipe! Thank you for this kind review!
I made this tonight for the first time and it definitely won’t be the last! Quick, easy and delicious. I can’t wait to start feeling the benefits too.
Hi Danielle! So glad you enjoyed the recipe! Thank you for this kind review!
Made with skim milk, delicious!
Hi Sandra! So glad you enjoyed the recipe! Thank you for this kind review!
Yes I did it. Taste good, and hope to have a good sleep tonight. Oh, I also add 2 tsp of organic coconut oil.
Hi Maribel! So glad you enjoyed the recipe! Thank you for this kind review!
I rarely leave reviews but had to this time. I’ve tried various Golden Milk recipes over the years and never found one I could stomach. This recipe was awesome and is a keeper! Have tried it with coconut oil but never with a nut butter, which added a nice creamy consistency. Put in waaaay too much turmeric and it was still delicious. Used fresh grated ginger, a cinnamon stick, a few drops of stevia and black pepper for absorption. Used mac nut milk and PB because that’s what I had on hand. Will Be making this regularly. Thank you Erin!
Hi Elaina! So glad you enjoyed the recipe! Thank you for this kind review!