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!
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😴 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.
🛒 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.
🥄 Instructions
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.
Add a cinnamon stick if you'd like, stir and sip!
👍🏼 Helpful Tips
If you have fresh ginger or fresh turmeric (and time) the flavour will be even more delicious. 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 turmeric 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.
🔁 Possible variations for special diets
This warm cinnamon turmeric milk recipe is naturally gluten-free.
Keep it keto: Use Lacanto Monkfruit Sweetener with erythritol instead of honey. Use nut milk like almond, cashew or coconut milk.
Keep it paleo: Use honey or maple syrup and nut milk.
Keep it vegan: Use maple syrup and a plant-based milk.
😊 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.
🎁 Give this turmeric spice mix as a gift!
Here's an idea for a gift for someone who might like this golden milk, 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 these 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 recipes, too!
Tropical Turmeric Smoothie: my favourite smoothie
Turmeric Pick-Me-Up: a turmeric tonic made with lemon, honey and ginger
Mango Turmeric Overnight Oats: a healthy start to your day!
Honey Mustard Chicken with Turmeric: easy and delicious
7 Delicious Ways to Add Turmeric to your Diet: 7 turmeric recipes
📖 Recipe Card
Warm Turmeric Cinnamon Milk
Ingredients
- 1 cup milk of your choice, plant-based like almond milk, or dairy milk
- 1 teaspoon honey
- 1 teaspoon coconut oil (optional)
- ¼ teaspoon ground turmeric
- ¼ teaspoon ground ginger
- ¼ teaspoon ground cinnamon
- ¼ teaspoon 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.
Halima
Very interesting, made my day. Thanks so much. Can one use flesh tumeric?
Flavour & Savour
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.
Aimee B.
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
Happy to hear that Aimee! Thanks for sharing your adaptations!
Shubhdha
Is it dry ginger( amchoor) . I would like to give this to my 8 yr old .
Flavour & Savour
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.
Dawns
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
Thanks for sharing your information! I'm sure you'll love this!
Jenn W
Bookmarking this for my many many MANY sleepless nights 😀
Flavour & Savour
Hi Jenn,
Oh, I feel your pain! Sure hope this will help you relax and get some sleep!
MaDonna
I'm in love with cardamom -- this looks absolutely delicious. I included your link in my turmeric recipes roundup! Thank you!
Flavour & Savour
Thanks so much for sharing my recipe!
Rosie
I having right now this delicious tea. Thanks for sharing the recipe with us. Loved it.
Flavour & Savour
Thanks Rosie! So glad you liked it!
Lisa
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
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 🙂
Ann
😋 warm & relaxing
Flavour & Savour
Thanks Ann! Glad you liked it!
Jeff
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
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 🙂
Cheryl
I'm curious about why you don't add the pepper to the mix?
Flavour & Savour
Hi Cheryl,
You can certainly add it to the mix if you like. I like to add some freshly ground pepper just before serving.
Janice Eble
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
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.
Sharon
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
Hi Sharon,
Lucky you with all those fresh spices from Goa! Enjoy!
jo
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
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!
Dennis
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
So true! I think I'll go and make myself a cup right now! Cheers--and hope you can sleep!
Harison
Cinnamon and turmeric relief pains within 2 minutes.....my experience.
Flavour & Savour
Good to know!