Golden Milk

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).

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

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. 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).

The Directions

1. Add Everything to a Saucepan. Make sure your pot isn’t too full for whisking.

2. Warm the Mixture. Whisk constantly to ensure everything is incorporated.
3. Serve. Pour into a mug. ENJOY!

Recipe Variations

• 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.

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.

What to Serve With Golden Milk

While this golden milk is a treat in itself, you can certainly pair it with something to eat.

• Cake. This perfectly spiced Applesauce Cake would be a delicious treat to pair with your drink at night or in the morning.
• Cookies. Serve your drink with Oatmeal Cookies, Coconut Cookies, or Healthy Pumpkin Cookies for a nighttime treat.
• Oatmeal. This drink and Baked Oatmeal or Oatmeal would be a tasty, nutritious way to fill your belly.

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.
• 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.

Related Recipes

Here are more of my favorite good-for-you non-alcoholic beverages:

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Healthy Hot Chocolate

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Smoothies

Green Smoothie

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