turmeric milk

If you’ve never heard of Turmeric Milk, you’re in for a treat. Turmeric Milk is my absolute favorite night time drink other than hot tea. This drink is not only completely comforting, relaxing, and soothing at night, but it’s also extremely nutritious. Turmeric contains loads of nutrients, especially antioxidants and anti-inflammatory compounds which make this a win-win in my book. Another benefit is it simply tastes delicious! Turmeric has a warm, slightly spicy, bold, and earthy flavor, and when mixed with a hint of sweetness it makes the night cap beverage (sans the alcohol).

Turmeric: the queen spice.

Most of us here in the Western culture (US) have some story of a mother, parent, grandmother, etc. who have told us to drink warm milk before bedtime because it’ll help us sleep. The theory behind that originated due to the tryptophan content in milk (same with the turkey theory), which is now proven to be false. Instead, the sleepy effect is simply because we eat way too much and our energy rushes to our digestive tracts to digest that load of food and not because of the amino acid tryptophan. Honestly, I can’t show any research that supports the theory that warm milk helps you sleep (in fact this one says different), but we’ll go ahead and chalk it up to the idea that it’s simply comforting. Anything warm in the evening hours provides soothing effects on our digestion and almost instantaneously relaxes us.

Most traditional recipes will use whole cow’s milk, but I substitute with almond milk since it’s a little more friendly to our bodies and digestion, especially for those suffering from digestive issues or intolerances to dairy. Traditionally, Turmeric Milk comes from Ayurvedic practices and medicine in Indian cultures and is nothing new to Eastern cultures. In fact, it’s been known as a “healing spice” and used to help anything from sore throats, colds, flus, and stomachaches to wound healing and treatment of abrasions and skin issues (due to it’s antibacterial and antimicrobial properties). I wrote an in-depth post on the nutritional value of turmeric here, and because it boasts so many benefits, it’s a spice that’s always in my pantry that I use almost daily.

urmeric milk is not only high in antioxidants, anti-inflammatory compounds, and healthy fats (especially when using coconut oil), but is also high in manganese and iron thanks to the turmeric. Traditional recipes include peppercorns that actually enhance the absorption of curcumin (the main component found in turmeric). The ingredients in this recipe actually work in a synergistic fashion and help enhance the nutritional value of each other which is another reason why I love this recipe.

I also love using turmeric in all kinds of dishes such as curries, One Bowl Skillet Meal, Spicy Coconut Curry with Sweet Jasmine Rice, Curry Cauliflower Soup, dressings, and sauces. I’ll even add a dash in my Stripped Green Smoothie for added health benefits. All of these recipes are incredibly delicious and embrace the flavor and health benefits of turmeric without it being too bold or unpleasant. However, if you find the taste of turmeric too overpowering in Turmeric Milk , you can start out by adding more honey or maple syrup to sweeten and gradually decrease the amount over time.

My favorite time to incorporate Turmeric Milk into my day is when I’m unwinding for the day. I’ll put on some relaxing music, cozy slippers, and simmer a pot of this on the stove, letting all the flavor of turmeric, peppercorns, cinnamon, ginger, and coconut milk or almond milk marry together beautifully. Actually, the longer you simmer this over low-medium heat, the stronger and more intense the flavor is, which I prefer. Even if you’re on the go and want to enjoy Turmeric Milk, you can still reap the benefits by just adding about 1/2 teaspoon ground turmeric, a dash of cinnamon, and sea salt into some almond milk, shake it up and go! But I promise, the experience of making this over the stove and enjoying it warm is the one to be experienced first.

TIP: Ashely, a helpful reader who’s also a dentist, shared this advice about turmeric’s staining effect on the teeth:

“Try brushing your teeth with baking soda & water. Just be gentle while brushing, otherwise it can become abrasive and irritable (circular motion, 45 degree angle towards the teeth & gums). Turmeric causes the most extrinsic staining compared to coffee and wine (evidence-based dentistry as of 2015: “Turmeric solution caused maximum staining of the samples, to a visually perceptible level, followed by Coffee and Tea”).” Thanks, Ashley!

Turmeric Milk
Author: McKel Hill, MS, RD, LDN
Recipe type: beverage
Prep time: 5 mins
Cook time: 20 mins
Total time: 25 mins
Serves: 2

A classic comforting, warm, and boldly spiced turmeric milk with a hint of sweetness.
Ingredients

2 cups of homemade almond milk
1 tablespoon local honey, optional
1 tablespoon coconut oil, optional
1 teaspoon ground turmeric
1 cinnamon stick or 1 teaspoon ground cinnamon
small pinch of black pepper and grated ginger (fresh is best)

Instructions

Simply pour all ingredients into a small saucepan and bring to a light boil. Whisk to combine ingredients. Reduce heat to low and simmer for up to 10 minutes.
Strain the milk if you have large pieces of ginger, cinnamon, peppercorns, etc. To serve, add honey or a dash of cinnamon.
Enjoy warm is best!

Notes

• You may use whatever milk you prefer: I recommend coconut or almond milk.
  LOWER SUGAR // use stevia to sweeten
  Nutritional includes all optional ingredients.
  Nutrition Information
  Serving size: 1 Calories: 257 Fat: 18 g Carbohydrates: 27 g Sugar: 29 g Fiber: 2 g Protein: 2 g