May 14, 2018

Bedtime Golden Turmeric Milk (Vegan)

Soothing Bedtime Golden Turmeric Milk with cinnamon and vanilla! The ultimate cozy nighttime drink that's customizable, easy to make, and is said to help promote more restful sleep (plus all the awesome nutritional and Ayurvedic benefits!)

Have you tried golden milk? We LOVE this warm, soothing, nighttime (or anytime!) beverage. I was pleasantly surprised to notice I actually do sleep more restfully and deeply when I include it in my bedtime routine. (Usually drinking it a couple hours before sleep.) The nutritional benefits are awesome, and it tastes so comforting - earthy turmeric with a hint of sweetness and notes of cinnamon-vanilla. Play around to find your own favorite flavors! Add the optional ginger, cardamom, more/less sweetness, etc.

Turmeric has really been picking up momentum in the United States lately. Historically it's been a staple in Indian cuisine and for centuries it's been widely used in Ayurvedic medicine for a huge variety of conditions. It's been said to support digestion, enhance immune function and liver function, contain antioxidants, and reduce inflammation. (I absolutely love it in my 20-Minute Healing Turmeric Noodle Soup as well!)

On the topic of sleeping better, I've also noticed eating an earlier dinner so my body has time to fully digest before bedtime definitely helps promote better sleep. (And also not snacking before bed.) It doesn't always happen, but I strive to finish eating at least 2-3 hours before bedtime, and drink more water during the first half of the day and taper it way down the last few hours. This turmeric milk has been the perfect solution, helping both curb my appetite for late-night snacking as well as providing all the sleep-enhancing benefits - win/win!

Quick sidenote: if you're interested in learning about Ayurveda medicine and lifestyle, I really enjoy these two books:

Ayurveda Lifestyle Wisdom
The Ayurveda Way

Traditional Ayurvedic medicine incorporates meat & dairy in the diet, but I adapt the methods and recipes to stay aligned with my plant-based lifestyle. There are many things I've put into practice from both of these amazing books and am really enjoying the benefits. Would love to hear if you've tried any Ayurvedic methods as well!

Now back to the turmeric milk... this color just makes me SMILE! 💛

Vegan, gluten-free, oil-free
Makes 2 servings
Adapted from Nutrition Stripped

2 cups soy milk (or other plant-based milk)
1 tsp. ground turmeric (more as desired)
1/2 tsp. ground cinnamon
1-3 Tbsp. maple syrup (depending on desired sweetness)
1 tsp. vanilla extract, more to taste
Pinch of black pepper
Optional: 1/4 tsp. ground ginger (or freshly grated), cardamom

In a small saucepan over medium heat, add all ingredients and whisk to combine.
Heat for about 5-6 minutes until milk is hot, whisking occasionally.
Take care not to boil (only warm & lightly simmer until the spices are dissolved).
Carefully pour into a mug and enjoy! Sip, breathe deeply, be well :)

I use plain, unsweetened soy milk, so adjust vanilla and maple syrup to taste if you're using a sweetened or flavored milk.
The pinch of black pepper is said to aid in the effectiveness of turmeric (not necessary, but helps.) As for absorption, I've read when eaten with fats & oils, it helps absorb turmeric in the gut. (Anyone with more info on this, I'd love to hear!)
Turmeric can stain, so pour & use cautiously.

{Printer Friendly Version}

Come join The Garden Grazer on Instagram 🍓 and share a pic if you make this! I love seeing what you guys make.

Disclosure: The Garden Grazer is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn fees by linking to and affiliated sites. I only share things I absolutely LOVE and personally use! (There is no additional cost to you in clicking the affiliate link.)


  1. I make this quite often, sometimes before bed, sometimes after a tough morning run. I know it helps with inflammation. I use plain unsweetened almond milk, coconut oil (fat for absorption) one tablespoon of freshly squeezed lemon juice, and fresh coarse ground black pepper. I love its soothing qualities and know it's so good for me. I love the citrusy fresh taste with the spicy turmeric undertone. Sometimes I add a dash of cayenne. I love your idea of the slightly sweet w/cinnamon! Sorry, no pics but will the next time I make it! :)

    1. Great to hear it's been helping with your inflammation after runs! I never thought to add fresh lemon juice, GOOD IDEA! Will try your version soon!! Have a great week Terri! <3

  2. Kaitlin, do you have any idea why this would get thick? I followed the recipe except I used Almond milk instead of Soy. While mixing it if I lift my whisk it almost has the consistency of raw eggs...not that it's all of it, it's like it's getting thick on the bottom. When we drank it, it was good but I could not drink the last few sips because it got too thick in my cup. Any ideas why this is happening or maybe it's supposed to. ??? This is the first time I've made so I don't have anything to judge it to. I was just thinking it would keep the consistency of the milk and not get thick. Other than that we love it!!! Thanks so much!

    1. Hi Tracy! Great to hear you love the flavor, but yes! The thickness at the bottom happens to me sometimes too. I suspect the cinnamon (or perhaps some of the turmeric as well) isn't dissolving completely. I find it helps if I heat it for a bit longer, and whisk more often while it's on the stove. So sorry I didn't make that clearer in the recipe! Also using good quality spices is important - I like the Simply Organic brand. If you're still not having much luck, you can try reducing the spices or increasing the milk :) Hope that helps a little! Wishing you a beautiful week! -Kaitlin

  3. You inspire me to give it another try. I didn't enjoy my first go with Golden Milk, but may it was the recipe. Or maybe because it is new. Or... In any case. Consider me inspired to try again this week.

    1. Yay! Hope it goes well! It's really a very earthy and "turmeric-y" drink, perhaps an acquired taste for some and that's totally good & normal! :) I think the vanilla here might help (you could even add a little extra) and the cinnamon & sweetness from the maple syrup certainly helps too. Hope you have a lovely rest of the week! -Kaitlin