If you ever have trouble sleeping, try a mug of this Warm Cinnamon Turmeric Milk. This Golden Milk has amazing health benefits.
This Warm Turmeric Cinnamon Milk is smooth, sweet, and comforting. Sipping a warm mug of this "golden milk" is my favourite way to relax, not only because it is soothing, but because I know I am giving my body a healthy treat.
And while this warm cinnamon milk has amazing health benefits, here's another plus: it may help you sleep!
A recipe for sleep
When I'm occasionally wandering the house at 3 a.m., I'll heat up a mug of this Golden Milk and be back to sleep in no time. It has a definite calming effect on me, allowing me to relax back into sleep.
Health benefits of turmeric
Turmeric: You may have heard claims that it is one of the "world's healthiest foods" and that it has amazing anti-inflammatory properties. Did you know that you've probably been eating it since you were a child?
Curcumin, the pigment that gives turmeric its bright yellow color, is an ingredient of the mustard you likely smeared on your hot dogs and hamburgers in the past.
Turmeric has been used in Indian cooking and medicine for hundreds of years and is a key ingredient in most curries. More recent research shows that it also has antioxidant, anti-cancer, anti-aging, anti-Alzheimer's, liver detox (the list goes on . . .) benefits. You can read 10 Proven Health Benefits of Turmeric here.
Ingredients
To make one cup of turmeric cinnamon milk, here's what you'll need:
milk: cow's milk, or any plant-based milk like almond milk, cashew milk, coconut milk, oat milk, etc.
honey: a teaspoon or so is all you need. If you don't have honey, you can substitute maple syrup.
coconut oil: a teaspoon. You can substitute ghee for the coconut oil, or you can leave it out.
spices: ¼ teaspoon each of ground turmeric, ground ginger, ground cinnamon and ground cardamom. If you don't have cardamom, you can substitute a dash of ground cloves or nutmeg instead.
black pepper: a dash of freshly ground pepper may help your body to absorb curcumin, the active ingredient in turmeric.
Tips for making warm Golden Milk
In a small saucepan, gently heat milk of your choice with honey and optional coconut oil over medium heat. Stir occasionally. Bring to the point just below a boil, when small bubbles form around the edge of the pan.
Remove from the heat and whisk in the spices until well blended. Let stand for a few minutes, then strain through a fine-mesh strainer, if desired. This step is optional. The spices that don't dissolve will settle to the bottom of your mug.
Note: If you have fresh ginger or fresh turmeric (and time) the flavour is definitely heightened, so go for it. Use a microplane or fine grater to grate a little into the warm milk. The amount you use will depend on your preference. Start with a little and taste as you go. You can always add more.
Add a sprinkle of freshly ground black pepper (it may enhance the curcumin in turmeric) stir, and enjoy!
Save time! Make a batch of spice mix.
Who has time to open all those little jars of ground spices and measure ingredients? Not me. Especially in the middle of the night!
After the first time I made this, I decided that once was enough, so I made a big batch and stored it in a small Mason jar. Now I just add a teaspoon of the powdered spice mix to my warm milk and honey.
Remember to add the black pepper just before serving. Pepper works hand in hand with curcumin, increasing your body's ability to absorb it.
Special diets
This warm turmeric milk recipe is naturally gluten-free.
Keep it keto: Use Lacanto Monkfruit Sweetener with erythritol instead of honey. Use a nut milk like almond, cashew or coconut milk.
Keep it paleo: Use honey or maple syrup and a nut milk.
Keep it vegan: Use maple syrup and a plant-based milk.
Turmeric cinnamon milk spice mix makes a nice gift
Here's an idea for a gift for someone who might like this, too. Scoop equal amounts of the spices into a spice jar, add a cinnamon stick and a label with the recipe and give to an appreciative friend.
See those cute little recipe tags in the photo above? Here's my gift to you! Download and print on card stock to make gift tags.
Click here for your printable Warm Turmeric Cinnamon Milk Spice Mix gift tags.
More healthy turmeric recipes
Make a commitment to include turmeric in your diet. Your body will thank you. Try these other healthy turmeric drinks, too!
Turmeric Pick-Me-Up: a turmeric tonic made with lemon and honey
Warm Turmeric Cinnamon Milk
Ingredients
- 1 cup milk of your choice, plant-based like almond milk, or dairy milk
- 1 tsp honey
- 1 tsp coconut oil (optional)
- ¼ tsp ground turmeric
- ¼ tsp ground ginger
- ¼ tsp ground cinnamon
- ¼ tsp ground cardamom
- freshly ground black pepper
Instructions
- In a small saucepan, gently heat milk of your choice with honey and optional coconut oil over medium heat. Stir occasionally and bring to the point where it is almost boiling, with small bubbles forming around the edge of the pan.
- Remove from the heat and whisk in the spices until well blended. Let stand for a few minutes, then strain through a fine-mesh strainer, if desired. Add a sprinkle of freshly ground black pepper (to enhance the curcumin in turmeric), stir and enjoy!
To Make a Large Batch of Warm Turmeric Cinnamon Milk Spice Mix
- Combine ¼ cup each of turmeric, cinnamon, ginger and cardamom. Stir and store in a jar. When you're ready to make a cup of Turmeric Cinnamon Milk, use 1 teaspoon of this spice mix to make 1 cup of Warm Turmeric Cinnamon Milk.
Nutrition
Haley says
just made this, it was yummy!
Flavour & Savour says
And it's so good for us too! Glad you liked it.
Helga Madden says
I love this healthy drink before bedtime. Please remember, you also have to add pepper to the drink in order for the turmeric to be absorbed by the body.
Bessie Tolbert says
Hello,
I just made this for the first time with powders and I was left with quite a bit of stuff in the bottom of the cup after I was finished. Did I do something wrong that the powder didn't dissolve more? Thank you for any assistance.
Flavour & Savour says
Hi Bessie,
No, you didn't do anything wrong. The spices sometimes don't dissolve completely. I keep a cinnamon stick or a spoon in mine to stir occasionally while I'm drinking it. Hope this helps!
Erica says
No, you did not dio anything wrong. All the spices settle to the bottom. I never drink that part.
Jen says
Are you still getting all the benefits of the tea if you're not consuming them?
Do they dissolve more if you stir it for longer or does it reach saturation quickly or are there just some parts of the spice that just don't dissolve?
Thanks!
Flavour & Savour says
Yes, you'll still get the benefits. Some of the spices will be suspended in the liquid. The amount that doesn't dissolve completely will depend on how finely ground the spices you used are.
Jenna says
Wonderful recipe - so delicious and so relaxing on these cold winter days! I'm writing a post on turmeric and would love to include your link!
Flavour & Savour says
Thanks Jenna! Yes, of course, you're welcome to link back to my post. Thanks!
Brenda says
When you make your big batch do you just use equal amounts of each?
I am sorry but i did not see where you put the amounts to use.
Flavour & Savour says
Hi Brenda,
Yes, you're right. Just use equal amounts of each of cinnamon, turmeric, ginger and cardamom. Add a little pepper just before serving. In the recipe notes, I suggest using 1/4 cup of each to make 1 cup of mix. Store it in a small Mason jar so you always have some ready. Enjoy!
Laura says
Tastes great with coconut milk. Yum!
Flavour & Savour says
Great idea!
Shelly says
When you make a big batch, how many spoon fulls do you add to the milk?
Flavour & Savour says
Hi Shelly, Just add 1 teaspoon of the mix to the milk and honey mixture. I've highlighted that in the post to make it more clear, so thanks for pointing it out.
Shelly says
is there anything to substitute the cardamom or just leave it out?
Flavour & Savour says
If you don't like cardamom, I would just leave it out.
Carrie says
I use a dash of ground clove instead of cardamom. Delish!
Flavour & Savour says
Hi Carrie,
Great idea for those who don't like cardamon! Thanks for sharing!
Sheila Rabant says
I used a dash of nutmeg instead. Yum!
Shelly says
OH MY GOODNESS!! I just made this (without cardamom...didn't have any) and it was SO yummy. Looks as though I need to hit the grocery store. Thank you so much for this! I am finally able to relax.
Flavour & Savour says
Hi Shelly, I'm so glad you liked it! And yes, it is a wonderfully relaxing drink. In fact . . . I think I'll head to the kitchen now and make myself one! Thanks so much for letting me know.
bob says
is this good for arthritis and if so does it help cure it or just help with the pain.i have treid milk turmeric warm up .how long befor iwould notice any relief .thanks bob
Flavour & Savour says
Hi Bob,
So sorry to hear that you're having to deal with arthritis pain. I'm not a medical professional, so I can't give advice on whether or not this would help with your arthritis. I do know that it's a relaxing drink that helps me sleep! Hope you find something to ease your pain.
christine says
hi if i was going to store in a jar, what are the measurements for each spice? thanks
Flavour & Savour says
Hi Christine,
That's a great idea to make a big batch to store in a jar. In the recipe notes, I listed the amounts to make one cup. Just add 1/4 cup of each of the spices and stir to combine them evenly. When you want to make a mug, just stir one teaspoon of the mixed spices into the milk and honey in a saucepan. Enjoy!
Roro says
Hi Miss Elaine,
I know Golden Milk (tumeric) is good for you but I never have the courage to make it until I run in your recipe Warm Tumeric Cinnamon. I tried half of what's in your recipe and actually it's pretty good. I don't have cardamom and ginger powder but I used my edible essential oils instead. I love Indian curries so I used a lot of tumeric. I'll be making this spice blend for my parents they have trouble sleeping. Thank you so much for your wonderful recipe. Great site!
Flavour & Savour says
Thanks Roro! I'm glad you liked it. Thanks so much for letting me know.
Denise says
I LOVE this recipe so much that I plan to make jars full for each of my relatives for Christmas. Thank you for the tags and the helpful picture. The little jars you used are adorable. Where can I purchase them? Thank you!
Flavour & Savour says
Hi Denise,
You're welcome! I did that for my relatives last year and they loved them. I'll put a link in the post to where you can purchase them.
Robin says
When you say milk of your choice does that include cow's milk or did you mean only non-dairy milk products? Sounds yummy can't wait to try this!
Flavour & Savour says
Hi Robin,
Any type of milk will work with this recipe: cow's milk, or plant-based milks like almond milk, cashew milk, rice milk, etc. Some people have sensitivities to cow's milk, so they choose a nut milk or other plant-based milk, but all will work just fine. Thanks for your question!
Redawna says
I am going to have to hit the spice isle. Been having some late nights and want to give this a try. Looks fantastic .
Flavour & Savour says
Thanks Redawna,
The cardamom is optional if you don't have it (or don't like it.) Besides being a healthy drink, I find it really soothing. You can adjust the amount of sweetener to suit your taste. Here's to a good night's sleep!
Sharon Hollins says
I absolutely love this recipe! I made a batch and drink it almost every night with almond milk. I used all of the ingredients. I add honey and coconut oil in the heated almond milk. I'm filling small jars as gifts!
Flavour & Savour says
HI Sharon,
That's great to hear! I like it with almond milk, too. I'm sure whoever the lucky people are who receive it as gifts from you will be equally as happy! Thanks for commenting and rating my recipe! Much appreciated.
Sharon Hollins says
I forgot to mention how good I sleep!!
Ed says
Ice just tried this and it's delicious. A lovely winter drink. Does the milk need to be warm? Can I just add the spices to my nightly bedtime protein shake and drink it cold?
Flavour & Savour says
Hi Ed,
I don't see any reason why you couldn't. Warm milk is often soothing and helps you to relax so you can sleep, but if a protein shake works for you, try it! Thanks for commenting.
Tiffany says
I love this!! I did not have any Cardamom so I look up a substite which cinnamon and ground cloves equal parts. I'm not a fan of the black pepper in it. I may have put to much. It seems to have cleared my sinuses as well. Thanks so much for sharing.
Flavour & Savour says
Hi Tiffany,
I'm so glad you liked it! That sounds like a good substitute for the cardamom. It's not a common spice that everyone has in their spice cupboard. Thanks for commenting!
Karina says
I'm currently breastfeeding, can I drink this?
Flavour & Savour says
Hi Karina,
I'm not a medical professional, so I can't give medical advice. However, I can't see any reason why this would be harmful--it's simply warm milk with spices added. Sometimes sensitive breastfeeding babies will notice a change when Mom introduces a new food into her diet. Hope you like it!
Agnes says
Tried it last night. Indeed yummy. Just wanted to know whether the milk needs to be boiled along with the spices. I just added it to a cup of warm milk. Will be giving this to my family today. And being an Indian these spices are always used in our cooking. Thanks.
Flavour & Savour says
Hi Agnes, Thanks for letting me know how much you like it! No, you don't need to boil the milk. Stirring the spices into warm milk makes a soothing drink, but they don't need to be boiled together. Enjoy!
Neece says
Hello, I love your recipe and it does relax me quite well as well as help lessening my joint pain. I do suggest to be aware of where and what type of spices you purchase. All are not equal fresh is best. Whole foods store or spice shop over grocery stores and grocery over discount stores. Especially cinnamon.
claudia says
Hi! Made it and I also added nutmeg, delicious! (thinking in adding cloves as well)
Flavour & Savour says
Mmm. That sounds delicious1 Thanks for sharing your ideas!
Veronica robilliard says
Thaks so much, I drink mine through a straw, getvthe benefits, saves on yellow teeth .
Flavour & Savour says
That's brilliant! Thanks for sharing.
Laura says
Really yummy! Helped me sleep without all the disadvantages of sleeping pills! Highly recommended!
Flavour & Savour says
That's great news! There's nothing quite like a good sleep! Thanks for commenting.
Pooja says
Thankyou so much for sharing the idea of mixing the spices together and storing it in a mason Jar, it certainly makes life easier as opposed to opening many jars...I'd like to know 1. Is it okay to make a batch by mixing all the below in powder form in equal quantities and storing them in a mason jar? Cinnamon, cardamon, ginger, tumeric, nutmeg, clove. 2. I occasionally get fresh ginger and tumeric , how do I go about in using these? Do I crush them and add it with the rest of the powders? (Of course on such occasions I would individually add the rest of the powders and wouldn't use my ready made mixture) 3. I would like to have this as my early morning drink ...would it taste nice if I put it in a blender with chilled almond milk . Once blended I can add the black pepper and honey...would this taste nice? Thankyou so much 🙂
Flavour & Savour says
Hi, Thanks for your great questions! I'm glad you like the idea of pre-mixing the spices. To answer #1, I would use less nutmeg and cloves than the other spices, as they are quite strong, but you could experiment and see what you like. #2. If using fresh ginger and turmeric, I would grate them with a microplane and I would use a half-inch piece of turmeric and a quarter-inch piece of ginger. #3 I think it would be good in chilled almond milk. I use this recipe here on the blog for a morning smoothie: https://www.flavourandsavour.com/tropical-turmeric-smoothie/ I hope this helps!
Sri says
Hi i am from india we have used turmeric milk for cough all the time. I drink a few times now too, but my question is about coconul oil in this mix. What is t its use and wont it spoile the milk or trouble your stomach?
Flavour & Savour says
Hi Sri,
Thanks for commenting! As it says in the recipe, the coconut oil is optional. Some people like it as it adds both texture and flavour to the drink. I haven't found that it spoils the milk or troubles my stomach at all.
Deb says
Delicious!
Flavour & Savour says
Thanks! So glad you like it!
Tracy Gallo says
I just had golden milk the other day at a local cafe. It was so delicious I decided I needed to make this at home. Your recipe looked the best, so I used it and made up a pint sized batch. Just had my first cup and it was wonderful. The funny thing is, I made one mistake when making my batch and I accidentally added ground coriander seed powder instead of cardamom. I guess they both start with C! I decided I wasn't going to throw the entire batch away, so I added the cardamom after I realized I had made the mistake. It was very delicious even with the coriander! In fact, it tasted just like the cafe's golden milk. I also used a milk frother at the end and it was super delicious. I will probably add the coriander again when I make up another batch. Thanks for the recipe.
Flavour & Savour says
Hi Tracy,
That's so funny--but it's also really helpful to others too! Thanks for the suggestion to use a milk frother. I'm going to try that next time! Thanks for commenting!
Zandile says
My friend told me that cinamon and tumeric in boiling milk helps to burn fats in our body is it true ?
Flavour & Savour says
Hi Zandile,
While there are lots of reports on the internet that indicate that turmeric's anti-inflammatory properties will help with weight loss, I can't accurately advise you, as I'm not a dietician. Thanks for your question! Hope you enjoy this Turmeric Cinnamon Milk!
Angela says
Hi been reading about your turmeric and cinnamon milk I have been suffering with sciatica is this going to help me
Flavour & Savour says
Hi Angela,
I sympathize with you--sciatica can be painful! This is a question you would have to ask your health provider.
Take care!
Michelle says
Another option instead of coconut oil would be to use ghee or clarified butter supposed to be good for you as well. Used in Indian cooking found at Indian markets where all these ingredients for the milk can be found a lot less expensive than most grocery stores and in bigger bulk. Our family loves this recipe kids included.
Cindy says
Oh my! This is wonderful!
Flavour & Savour says
Hi Cindy!
So glad you like it! Thanks for commenting.
Dennis says
Thank you. Drinking a cup as I text.
Let’s hope this delicious combination helps me sleep. If nothing else, it really is a nice way to end your evening.
Flavour & Savour says
So true! I think I'll go and make myself a cup right now! Cheers--and hope you can sleep!
Harison says
Cinnamon and turmeric relief pains within 2 minutes.....my experience.
Flavour & Savour says
Good to know!
jo says
Does the turmeric flavor stand out in this? I have tried turmeric several times because I know it's so healthy but I've given up because I can't stand the taste!
Flavour & Savour says
Hi Jo,
You can definitely taste the turmeric, but it is mellowed by the warm milk, the cinnamon and the other spices. I hope you'll give it a try. I'd suggest that you start with just a tiny amount of turmeric and then add a little more the next time you make it until you learn to like it. Thanks for your question!
Sharon says
Thankyou ..I'm gonna try this drink as I have just came back from Goa India and visited a Spice Farm where I bought my ingredients.. But forgot how to make it..
Flavour & Savour says
Hi Sharon,
Lucky you with all those fresh spices from Goa! Enjoy!
Janice Eble says
It sounds healthy so will be giving it a try. How many times a day can you drink this? Thanks for the recipe!
Flavour & Savour says
Hi Janice,
I usually just have it once a day, but more than once certainly wouldn't be harmful. Hope you like it as much as I do! Thanks for stopping by.
Cheryl says
I'm curious about why you don't add the pepper to the mix?
Flavour & Savour says
Hi Cheryl,
You can certainly add it to the mix if you like. I like to add some freshly ground pepper just before serving.
Jeff says
My wife and I have been making this for the last two months. We warm the almond milk with coconut oil and honey until it is hot but less hot than coffee. Then we add the tumeric, ginger, ceylon Cinammon, and pepper. We pour it all into our vitamix and blend it for about 20 seconds. Absolutely delicious!!!! Sleep like a rock!!!
Flavour & Savour says
Great idea to blend it! So glad you like it as much as I do. And yes, it helps me sleep, too. Thanks for letting me know 🙂
Ann says
😋 warm & relaxing
Flavour & Savour says
Thanks Ann! Glad you liked it!
Lisa says
This was really yummy! I have made it two nights in a row! Will make a large batch of the spices this weekend as I plan to have this drink in the evenings before bed on a regular basis! I've just been diagnosed with cancer for the second time and have been looking for ways to get turmeric into my diet. Thank you for this healthy and tasty option.
Flavour & Savour says
Hi Lisa,
Thanks for letting me know! So glad you like it, but so sorry to hear about your diagnosis. Many nutritionists recommend daily turmeric for cancer prevention, so you're making a positive addition to your health! Thanks for commenting 🙂
Rosie says
I having right now this delicious tea. Thanks for sharing the recipe with us. Loved it.
Flavour & Savour says
Thanks Rosie! So glad you liked it!
MaDonna says
I'm in love with cardamom -- this looks absolutely delicious. I included your link in my turmeric recipes roundup! Thank you!
Flavour & Savour says
Thanks so much for sharing my recipe!
Jenn W says
Bookmarking this for my many many MANY sleepless nights 😀
Flavour & Savour says
Hi Jenn,
Oh, I feel your pain! Sure hope this will help you relax and get some sleep!
Dawns says
Just read where black pepper is not required to absorb the turmeric on Consumerlab.com. Which is great because I am highly allergic to black pepper. But I so want to try the wonderful ingredients in combination. So excited to try this. I have read the benefits of them. Thanks for the recipe.
Flavour & Savour says
Thanks for sharing your information! I'm sure you'll love this!
Shubhdha says
Is it dry ginger( amchoor) . I would like to give this to my 8 yr old .
Flavour & Savour says
Hi Shubhdha,
I used dry ground ginger. Amchoor is made from dried unripe green mangoes, not ginger, as far as I know. I'm not familiar with amchoor.
Aimee B. says
My son and I really enjoyed this. I did it a little differently, so I'm sure we didn't get the health benefts. We don't like the sediment, so I put the spices in a tea bag and steeped and squeezed it into the milk. It flavored it nicely. I omitted the oil & pepper, but added an extra teaspoon of maple syrup and used vanilla soy milk. I will make this again. 🙂
Flavour & Savour says
Happy to hear that Aimee! Thanks for sharing your adaptations!
Halima says
Very interesting, made my day. Thanks so much. Can one use flesh tumeric?
Flavour & Savour says
Hi Halima, While I haven't tried this myself, I'd suggest grating a half-inch piece of turmeric with a microplane and adding it to your cup. You could also use a grated quarter-inch piece of fresh ginger instead of the ground ginger if you'd like, too.
Suzanne says
This looks so good! What a great bedtime treat for kids to help them doze off faster (hopefully!)
Vanessa says
Thanks for sharing! Can I make a batch or better one at a time?
Flavour & Savour says
Making a batch would work. Just stir before serving as some of the spices may have settled to the bottom.
Donna says
Hello
My question is about tumeric itself. I read an article recently about tumeric containing a dangerous amount of lead. Especially tumeric imported from Bangladesh. Do u have a preferred brand of tumeric to use.
Thanks!
Flavour & Savour says
Hi Donna, Thanks for a great question! I’d suggest asking your local grocery store or health food supplier for the source of their turmeric so you can make an informed decision. Hope this helps!
Sanghmitra says
I boil turmeric with milk and warm it and then drink.Is it beneficial
Flavour & Savour says
Absolutely!
George says
How come milk is not mentioned on the recipe card if this drink is called milk? Does just water and the mix make it milky?
Flavour & Savour says
Hi George, Thanks SO much for asking that question! I just checked the recipe and found that part of it had been accidentally deleted. I've corrected it now. The recipe uses 1 cup of milk (of your choice) with honey and coconut oil. See the recipe card above. I appreciate you taking the time to ask this question!
Judy says
Can I use water instead of milk? I don't drink any milks but would like to try this.
Flavour & Savour says
Yes you can, Judy. I will then be turmeric tea, which is good, too!
Tia says
I love this! Made it for the whole family and everyone enjoyed it. I strained it after steeping the spices for a few minutes and it was perfect!
Flavour & Savour says
So great that your whole family enjoyed it! Thanks so much for letting me know.
Maputa says
I tried this recipe three days ago. It is delicious and has helped me with my insomnia. Thank you
Flavour & Savour says
I'm happy to hear that!
Sandy Knevitt says
Fabulous results thanks
Rae Lee says
Made this yesterday and it’s the best pain free night of sleep I’ve had in years, thanks for sharing this recipe.
I used coconut sugar as my sweetener and topped it with SO coconut dairy free whip cream, delicious!
Flavour & Savour says
Happy to hear that! Love the coconut whip on top! Great idea.