top of page
  • Writer's pictureElizabeth "Izzy" Nalley

Golden Milk Before Bed

Each night before bed I look forward to curling up with my cup of warm golden milk, allowing me to fill my belly with warmth, taste buds with pleasure, and fill my body with nourishment.

Here I will share a recipe for my Simple Bedtime Golden Milk recipe.

First, let’s talk about what makes turmeric so healthy.

Health Benefits of Turmeric

The main active ingredient in turmeric is curcumin, which has powerful anti-inflammatory properties that boost the immune system. I learned this as a child when my sister sprained her ankle while we were playing dodgeball, and my aunt–instead of applying an elastic bandage or wrap, as we Westerners tend to do–made a turmeric paste and generously lathered it on my sister’s ankle. True story.

Turmeric is also an antioxidant superstar. This is because curcumin not only blocks damage-causing free radicals in the body, but it also stimulates the body’s own antioxidant defenses and mechanisms.

The potential benefits of golden milk include:

  • Reducing inflammation. ...

  • Preventing cell damage. ...

  • Improving mood. ...

  • Supporting brain function and improving memory. ...

  • Preventing heart disease. ...

  • Possibly reducing the risk of cancer. ...

  • Lowering blood sugar levels. ...

  • Boosting the immune system.

See More about this from Medical News Today.


How to Get the Most out of Turmeric

Unfortunately, turmeric is not very bioavailable. That’s science speak for saying that it’s difficult for our bloodstream to absorb turmeric and reap the benefits. That’s because most of the curcumin gets metabolized before our bodies can absorb it. There are, however, two primary ingredients that can increase turmeric’s bioavailability, both of which you’ll find in this recipe.

First, black pepper. Black pepper contains an alkaloid called piperine, which enhances the bioavailability of many drugs, including turmeric. Studies have shown that combining just a little black pepper with turmeric can boost blood levels of curcumin by up to 2,000%!

Second, fat. Turmeric is fat-soluble (in contrast, it has a low solubility in water), so the presence of fat increases the solubility of curcumin. Combining turmeric with a healthy source of fat (such as coconut oil) allows the curcumin to be directly absorbed into the bloodstream.


But turmeric isn’t the only nutritional superstar in this Vegan Golden Milk Turmeric Latte. Let’s talk about our other superfood friends!

Ginger: ginger boasts antioxidant and anti-inflammatory properties, in addition to aiding digestion, reducing heart disease risk, and possibly reducing muscle soreness and pain.

Cinnamon: cinnamon contains large amounts of polyphenol antioxidants, which also have anti-inflammatory benefits. And some studies suggest that cinnamon may help reduce blood sugar, especially helpful for those with diabetes.

Cloves: Like turmeric, cloves are an incredibly rich source of antioxidants and boast anti-inflammatory properties. Cloves also promote digestion by reducing gas pressure and dyspepsia.

Coconut oil: as mentioned above, coconut oil helps increase the bioavailability of turmeric.


Below is a Recipe for a Golden Milk Latte, however if you need something a little more simple, try either a pre-made ghee-based golden milk mix or you may find golden milk powers at your health food store that just needs milk and fat (ghee or coconut oil).

See below for my simple mixture.



1. Grab your favorite coffee or tea mug

2. Fill 2/3 of Preferred Milk (I like Vanilla Almond milk)

3. Warm for 2 min

4. Add 1 Tbsp of Ghee & Stir

5. 2 Dashes of Pepper

6. 1/2 tbsp of tumeric

7. 2 Dashes of Cinnamon

8. Honey for Sweetner

Grab a cozy blanket and curl up with this warm cup of coziness.


Looking for something a little more involved?

Try this Golden Milk Latte by Nisha Vora

Tips for making this Golden Milk Turmeric Latte

  • Use a creamy plant-based milk. While I love the versatility and wide availability of almond milk, vanilla almond milk is my top choice however you may like to try oat milk or coconut milk.

  • If you’re not used to consuming turmeric, start out slowly. The recipe calls for 1 1/2 teaspoons, but if you’re new to turmeric, start with just 1 teaspoon (or even 1/2 teaspoon). Turmeric can have a strong taste, so it may take some time to acquire the taste.

  • The recipe instructs you to use an electric frother, but that’s only if you really want to get that frothiness associated with a latte. If that’s not important to you, feel free to skip that step.

Vegan Golden Milk Turmeric Latte by Nisha Vora

This Golden Milk Turmeric Latte is vegan, gluten-free, paleo-friendly, and packed with immune-boosting antioxidants, nutrients, vitamins, and healthy fats. Tastes creamy and indulgent but is 100% healthy and so good for you!

Prep Time:15 MINS Cook Time:15 MINS Total Time:30 MINS

Course: BREAKFAST, PRE-BED Serving size:2


  • 2 cups oat milk (substitute coconut drinking milk for a Paleo option)

  • 1 1/2 teaspoons ground turmeric* (or 1 1/2 tablespoons of freshly grated turmeric)

  • 1 teaspoon ground ginger (or 1 tablespoon freshly grated ginger)

  • 1/2 teaspoon ground cinnamon, or 1 large cinnamon stick

  • 1/8 teaspoon ground cloves, or 1-2 whole cloves (optional)

  • 1/8 teaspoon ground cardamom, or 2-3 cardamom pods, crushed (optional)

  • 1/4 teaspoon freshly cracked black pepper

  • 1 tablespoon unrefined virgin coconut oil

  • 1 tablespoon pure maple syrup optional


  • Add the milk to a small saucepan over low heat. Add turmeric, ginger, cinnamon, cloves (if using), cardamom (if using), and black pepper. Whisk until well combined.

  • Bring the mixture to a simmer, but do not boil. Allow to simmer for 5-10 minutes, whisking occasionally, until smooth and hot. Alternatively, you warm the milk in the microwave and then whisk in all the ingredients using a whisk or an electric frother.

  • Remove the saucepan from the heat. If you used whole spices, strain the golden milk over a fine mesh sieve and discard the solids. Stir the coconut oil and maple syrup (if using) into the milk. Taste and add maple syrup if needed.

  • Use an electric frother to froth the latte, if desired.

NOTES *If you are new to consuming turmeric and haven’t acquired the taste yet, use just 1 teaspoon.

Recent Posts

See All


bottom of page