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!
Also called turmeric milk, golden 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.
Golden milk tastes a little similar to chai tea or chai tea lattes, as it is made with warm, aromatic spices with earthy flavors.
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.
It’s super soothing and gives my body a queue that it’s time to wind down at the end of the night.
5 Star Review
“Oh my goodness, this was the best night drink I’ve ever had.”
— Deborah —
Health Benefits of Golden Milk
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.
Golden milk benefits include:
- Amino acids (like tryptophan), minerals, and other vital compounds shown to promote more restful sleep.
- Immune system-boosting antioxidants which can help fight illness and infection.
- 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.
How to Make Golden Milk
This creamy turmeric milk recipe is made of ingredients that have been shown to promote a good night’s sleep and reduce inflammation.
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. 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 Oatmeal 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).
Optional Add-ins:
- Black Peppercorns. 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. If you’d like to add black pepper, simmer your golden milk with whole peppercorns, then strain before serving. 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. You can also simmer the whole spices in the golden milk if you prefer not to have any residue.
- 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.
TIP!
Make sure to whisk your spices well to prevent clumping in the turmeric milk. If you want to go the extra mile, blend the golden milk in a blender to distribute the spices and prevent them from settling at the bottom once poured.
- Pour into a mug. 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 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.
Insulated Mug
Keep your drinks warm for hours so you can enjoy them to the last drop.
Pleasant dreams, friends!
Frequently Asked Questions
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.
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.
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.
Nothing! They are the same thing. You can call this recipe golden milk or call it a turmeric latte, whichever suits your fancy.
Turmeric does stain fingers easily and can stain teeth over time, but unless you are consuming a lot of golden milk, it is very unlikely to stain your teeth.
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 or 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. Enjoy!
Notes
- 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.
Nutrition
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Here are more of my favorite good-for-you non-alcoholic beverages:
Delicious and simple! I like things that are easy to make and I don’t have to buy all kinds of exotic ingredients! Only problem I had was that I only had chunky almond butter. Should have put it in the blender. Lol! But still delicious!
Hi Marian! So glad you enjoyed the recipe! Thank you for this kind review!
This is a comment and an invitation to respond to a question: I have tried different recipes for Golden Milk, including this one, and my biggest problem I guess has been the consistency, or what others may call ‘creaminess’. I cannot get used to the taste of turmeric in a creamy drink. I have been toying with the idea of using the same m e ingredients in a broth, like beef or chicken. Has anyone tried this? I know the honey is beneficial, but I don’t know how the sweetness would go in a more savory drink. Thoughts?
Hi Cathie, I’ve only tried it this way but would love to hear how it turns out if you decide to play around with it!
Oh my gosh. This was amazing. My husband loved it too,
Very delicious and relaxing
Hi Nancy! So glad you enjoyed the recipe! Thank you for this kind review!
Loved this recipe! Favorite one I’ve found so far and love the almond butter addition… so satisfying and rich. Perfect before bedtime 😍
Hi Vanessa! So glad you enjoyed the recipe! Thank you for this kind review!
I like how delicious yet simple this recipe is. It’s a bit heavy on the cinnamon for me, but I will definitely make it again with an adjustment. Also, I used coconut oil in place of almond butter (didn’t have any), but I bet almond butter would be that much more decadent. Recovering from the flu, and this is just so very comforting. Thank you.
So glad to hear Laura! Thank you and feel better!
Really good, drinking a mug of it now. I leave out the almond butter just because it always seems to settle at the bottom of the mug. I cut down the honey to 1 tsp which is sweet enough for me. And if you want to save yourself a saucepan to clean, this recipe works just as well by combining all of the ingredients in a mug and nuking for a minute or two.
Hi SL! So glad you enjoyed the recipe! Thank you for this kind review!
I LOVE the results of the drink!! No almond butter for me, but no problem. I switched it out with peanut butter and there was a winner! I’ll definitely make it again. Thanks so much for sharing 😊
Hi Erica! So glad you enjoyed the recipe! Thank you for this kind review!
Oh my, this golden milk is so creamy and soft, it immediately puts my body at ease… I did the recipe just as described, I made 2x it so my brother could try with me. I can now tweak this to whatever I want to add and/or take away, but this recipe is superb and that’s from me!
Hi Pea! So glad you enjoyed the recipe! Thank you for this kind review!
I was so excited, I forgot to mention I used Good Karma Flax Milk instead of almond milk, LOL. LOVE IT!
Thanks for the feedback!
This sounds great and I always like a little Almond milk at night. Will try it right now! Thanks for it his great tip!!
Hi Marilyn! So glad you enjoyed the recipe! Thank you for this kind review!
Yum! Just made this tonight, but used 2% milk, honey, vanilla, tumeric, cinnamon and a wee bit of black pepper and it is DELICIOUS. I did add a bit more honey to mine after the first couple sips because the sweetness balanced out the tumeric and to me it needed a little more. I don’t normally use almond butter but may try the peanut butter substitution I read in a previous comment next time. If I don’t like that I’ll just stick with this combo. Thank you for the recipe!
Hi Athena! So glad you enjoyed the recipe! Thank you for this kind review!
I loved it thanks 🙏
Hi Savah! So glad you enjoyed the recipe! Thank you for this kind review!
You explain the ingredient properties well, but not the amounts to use for golden milk, at least not anywhere I could find them.
Hi Herschel! All of the ingredients and directions are listed in the recipe card above the area where you commented. There is even a “jump to recipe” button that is located at the top of the page to help navigate you there. Enjoy!
Best Golden Milk recipe out there (and I’ve made many)! It’s warm and comforting and great for the body and mind. Thanks so much for the recipe. It’s a keeper!
Hi Jaime! So glad you enjoyed the recipe! Thank you for this kind review!