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!
“Get more sleep” always seems to be on my list of resolutions and actions I can take to improve my health.
For most of my life, I’ve ignored sleep as a critical component of health.
Exercise? Absolutely. Healthy balanced eating? Pour me another Cleansing Apple Avocado Smoothie, please.
But sleep? I reasoned that was why God gave us coffee (and Starbucks Mocha Frappuccinos).
Lately, I’ve been putting more thought into how I spend the last 90 minutes before I climb into bed.
And by “more,” I mean actually thinking about it while sipping on a steaming mug of golden milk.
5 Star Review
“Oh my goodness, this was the best night drink I’ve ever had.”— Deborah —
I’d heard a lot about the benefits of golden milk over the years and seen enough golden milk recipes 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).
However, I didn’t fully understand or appreciate how golden milk can help improve my sleep and health until I decided to get more serious about my zzzzz‘s.
Benefits of Golden Milk
This warming turmeric milk bedtime beverage isn’t only delicious—it has been used for centuries as an alternative remedy due to its medicinal properties.
- 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.
How to Make Golden Milk
This creamy, comforting tumeric milk recipe is made of ingredients that have been shown to promote a good night’s sleep and reduce inflammation.
Wonder when to drink golden 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.
- 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. 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. (This Turmeric Smoothie is also lovely for inflammation and digestion.)
- 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 Carrot Smoothie).
Golden Milk Variations
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 (same goes for this Crockpot Hot Chocolate).
- Black Pepper. Studies show that to get the full benefit of turmeric, you should pair it with black pepper which is 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.
- Combine ingredients in a small saucepan.
- Warm over until heated through, whisking to fully incorporate the almond butter and spices.
Make sure to whisk your spices well to prevent clumping in the turmeric milk. Some readers have reported blending the golden milk in a blender helps distribute the spices well and prevents them from settling at the bottom once poured.
- Pour into a mug and ENJOY!
- 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, then enjoy it several nights in a row.
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.
Pleasant dreams, friends!
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.
I am not a doctor or dietician, so if you are pregnant or nursing, I would always suggest speaking with your doctor or health provider before enjoying golden milk as a sleep aid. Some sources say that turmeric should be avoided in medicinal quantities during pregnancy since it contains curcumin, which can cause issues during pregnancy.
If you enjoy chai tea or chai tea lattes, you will likely also enjoy a warm mug of this creamy golden milk. Like chai, golden milk is flavored with warm, aromatic spices with earthy flavors.
Most people can safely enjoy one serving of turmeric milk nightly without any problems. However, curcumin, the active ingredient in turmeric, can sometimes cause digestion issues in some people if consumed in large quantities. Again, please consult your doctor for specific advise.
- 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.
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