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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Any dairy alternative that can be used??
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So I can use this with Rice milk. (I do not do dairy)
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I’ve never had rice milk before, but if it’s good warm then it should work beautifully in this recipe.
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.
Can you use tumeric from the spice section at grocery store.
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Absolutely, Barb! That’s where I get mine.
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
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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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. 🙂
My best friend call me and told me to try this.
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It’s quite 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!
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Turmeric on avocados sounds interesting!
I dont have allspice in my pantry right now, so will the taste be affected if I omit it in the recipe?
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It will taste different but should still taste good.
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 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.
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I hope you enjoyed it!
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 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!
I just tried this wonderful recipe! Delicious!! I used Silk unsweetened almond and coconut milk mixture and added everything else you suggested. Yum!!
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It may take a couple of weeks, but I hope it provides you with the same relief it’s given me.
This really yummy!
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I’m glad you like it. It’s a favorite of mine, too, Brenda!
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!
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 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!
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.
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Everyone has their own tastes, so feel free to adjust the recipe to suit yours.
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?
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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.
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 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.
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. 🙂
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!
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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.
Consuming turmeric regularly can help reduce inflammation in the body and significantly reduce symptoms of already-present inflammatory conditions. Curcumin has also been linked to improved brain health and memory.
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.
Share on Pinterest People make golden milk with various spices, such as turmeric and cinnamon. Golden milk's ingredients, which are ginger, cinnamon, and turmeric, contain anti-inflammatory properties. Reducing inflammation can help prevent or manage conditions including: heart disease.
At night, the body of a human being is generally at rest. During this time, turmeric milk helps the body by rejuvenating and accelerating recovery. After drinking turmeric milk, the long hours of rest benefit the body by making room for recovery. During the change of season, one should drink turmeric milk at night.
Individuals can consume turmeric milk at any point in the day either before starting their day or before going to bed. Turmeric milk benefits at night include a better sleep cycle which may help individuals with insomnia. If you want a remedy for weight management and insomnia you can consume it at night.
People should avoid using turmeric supplements if they have gallstones or bile duct obstruction. Bleeding disorders: Turmeric slows blood clotting leading to an increased risk of bruising and bleeding in people with bleeding disorders. This is especially important in those who take injectable blood thinners.
Turmeric will dissolve better in the warm milk fat than cold milk fat, therefore, turmeric latte should be consumed warm. Don't forget to add a pinch of black pepper in turmeric latte. Black pepper contain piperine which increases the absorption curcumin (active ingredient in turmeric) by 2,000 percent.
Although it is safe to eat foods with turmeric, pregnant and breastfeeding women should not take turmeric supplements. Because turmeric may act like a blood thinner, you should stop taking it at least 2 weeks before surgery. Tell your doctor and surgeon that you have been taking turmeric.
Taking turmeric supplements may put you at a higher risk of getting kidney stones. Don't take turmeric supplements if: You're taking aspirin, ibuprofen (Advil , Motrin ), or Acetaminophen (Tylenol ). Turmeric may lessen the effects of these medications.
It helps ensure the easy flow of the liver cleanser “Bile duct”. It also helps the liver by stopping alcohol and other toxins from turning harmful as that can damage the Liver. Drinking turmeric with hot milk every day helps the Liver detox and keeps the body healthy.
If you enjoy Indian and exotic dishes, you may wish to limit your turmeric spice intake. The bold deep yellow pigments in this spice can turn your teeth just as yellow over time. Turmeric can also stain anything it touches, so be careful when using it.
It is generally recommended to take turmeric milk after food rather than on an empty stomach. This is because turmeric milk can be quite rich and heavy, and taking it on an empty stomach can sometimes cause indigestion, stomach upset, or nausea.
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.
Generally speaking, a dose of 500 mg to 2,000 mg of turmeric is usually recommended. This is based on the dosages used in studies. Look for products that list the actual amount of curcumin in the supplement for best results. Doses of over 8 grams of curcumin per day are not recommended due to the risk of side effects.
Here are a few helpful tips to get you started. Sayer uses 1/2 - 1.5 teaspoons per day of the dried root powder, certified organic. A typical dose of supplemental curcumin is about 250mg per day, and often increased when dealing with a condition.
If you want to get the most benefit from your relationship with turmeric tea it is advised to sip two cups a day. This is because each teaspoon of turmeric contains around 200 mg of the active ingredient curcumin. To get the best health benefits from curcumin it is recommended to have between 500-1000mg per day.
For this reason, a golden milk latte or coffee with turmeric doesn't need very much. Typically, about 1/2 teaspoon (1.5 grams) of turmeric per serving will do the trick. Feel free to add more if you enjoy a strong turmeric taste.
Introduction: My name is Duane Harber, I am a modern, clever, handsome, fair, agreeable, inexpensive, beautiful person who loves writing and wants to share my knowledge and understanding with you.
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