I crafted a Sleepy Time Milk that combines turmeric and cinnamon with gentle sleep-supporting benefits and surprising health perks.

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I’m not into miracle drinks, but this Warm Turmeric Cinnamon Milk made me sit up. A simple mug of milk with a little ground turmeric feels like a tiny experiment that actually works sometimes.

The smell is odd at first, then somehow it hushes the day and makes sleep possible when nothing else does. I call it my Sleepy Time Milk on nights I need a reset, and weirdly people ask if it’s my secret Golden Milk For Sleep.

There’s something about it that gets under your skin, and I keep coming back to find out why.

Ingredients

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Milk gives protein and calcium, creamy base, choose dairy or plant for different calories.
Turmeric has curcumin anti inflammatory compound, warm color and earthy flavor, it’s bold.
Cinnamon adds sweetness naturally, antioxidants and a cozy fragrance.
Ginger brings spicy warmth helps digestion and can calm nausea.
Black pepper boosts turmeric absorption tiny heat and peppery bite.
A little oil adds richness healthy fats and silky mouthfeel.
Honey or maple add sweetness carbs for energy dont overdo it.
Vanilla lifts sweetness cardamom adds floral warmth salt rounds all flavors.

Ingredient Quantities

2 cups milk (dairy or unsweetened almond, oat or coconut)

1 teaspoon ground turmeric (or 1 tablespoon fresh grated turmeric)

1/2 to 1 teaspoon ground cinnamon

1/2 teaspoon fresh grated ginger or 1/4 teaspoon ground ginger

1/8 teaspoon freshly ground black pepper

1 teaspoon coconut oil or ghee (optional, adds richness)

1 to 2 teaspoons honey or maple syrup, to taste

1/4 teaspoon vanilla extract (optional)

Pinch of sea salt

Pinch of ground cardamom or nutmeg (optional)

How to Make this

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1. Pour 2 cups of your chosen milk (dairy or unsweetened almond, oat or coconut) into a small saucepan and add 1 teaspoon ground turmeric or 1 tablespoon fresh grated turmeric, 1/2 to 1 teaspoon ground cinnamon, 1/2 teaspoon fresh grated ginger or 1/4 teaspoon ground ginger, and a pinch of sea salt.

2. Add 1/8 teaspoon freshly ground black pepper and 1 teaspoon coconut oil or ghee if you want it richer and to help the turmeric absorb better; stir everything together so the spices are mixed into the milk.

3. Heat the pan over low to medium low heat, whisking or stirring often, until the milk is steaming and small bubbles form at the edge but do not let it boil, you’ll lose the delicate flavors if it gets too hot.

4. Lower the heat and simmer gently for 4 to 5 minutes to let flavors marry, whisking occasionally; if you used fresh grated turmeric or ginger simmer 5 to 7 minutes so the fresh bits soften.

5. Turn off the heat and stir in 1 to 2 teaspoons honey or maple syrup to taste, plus 1/4 teaspoon vanilla extract if using, and a pinch of cardamom or nutmeg if you want that extra warm note.

6. For a super smooth cup strain the milk through a fine mesh sieve into your mug to catch any grated bits, or skip straining if you like the rustic texture.

7. If you like frothy milk use a handheld frother, immersion blender, or regular blender for 10 to 20 seconds, it makes the drink creamy and helps combine the oil and spices.

8. Taste and adjust sweetness or spice, sprinkle a little extra cinnamon or nutmeg on top for looks, then let it cool a bit; this is best sipped warm, about 30 to 60 minutes before bed if you want the sleep help.

9. Leftovers can be stored in the fridge up to 48 hours, reheat gently on low so it does not boil, whisk or froth before serving again.

Equipment Needed

1. Small saucepan (about 1 to 2 qt)
2. Measuring cup (for the 2 cups of milk)
3. Measuring spoons (1/8 tsp up to 1 tbsp)
4. Whisk or wooden spoon for stirring
5. Microplane or fine grater for fresh turmeric/ginger
6. Fine mesh sieve to strain out bits
7. Mug or heatproof cup for serving
8. Handheld frother or immersion blender (or a small blender) for froth and extra smoothness

FAQ

Q: Can I use non dairy milk instead of regular milk? A: Yes. Unsweetened almond, oat or coconut work great. Oat and coconut give a creamier cup, almond is lighter. If you want it creamier, use full fat coconut or add a little extra oil or ghee.

Q: How do I make it sweeter or less spicy? A: Start with 1 teaspoon honey or maple, then taste and add more if needed. Cut the ginger or cinnamon down if you want milder spice. Remember turmeric is earthy so a little extra cinnamon helps balance it.

Q: Why is there gritty sediment sometimes and how do I stop it? A: Ground turmeric can be a bit grainy if not whisked well. Whisk constantly while heating, or blend the milk briefly and strain through a fine sieve or cheesecloth. Making a small turmeric paste first with a bit of hot water also helps it dissolve better.

Q: Can I make this ahead and store it? A: Yes, keep it covered in the fridge for up to 3 days. Reheat gently on the stove or in the microwave and whisk or shake well before drinking because it may separate.

Q: Is turmeric milk safe if I'm pregnant or taking medicine? A: In normal food amounts it's usually fine, but high doses of turmeric might interact with some meds or affect pregnancy. If you're pregnant, breastfeeding, have gallbladder issues or take blood thinners, check with your doctor first.

Q: Any quick flavor tricks to try? A: Try a pinch of cardamom or nutmeg, a drop of vanilla, or a tiny smear of coconut oil for richness. Black pepper is key, it helps the turmeric work better, so don't skip it.

Warm Turmeric Cinnamon Milk Recipe Substitutions and Variations

Milk: Swap for canned coconut milk (too rich? mix 1:1 with water), or use soy or cashew milk for extra creaminess, almond or oat if you want it lighter.
Sweetener: Use maple syrup, brown sugar or coconut sugar instead of honey, or a few drops of liquid stevia if you want no sugar — adjust to taste.
Fat (coconut oil or ghee): Replace with a pat of butter, a teaspoon of avocado or sunflower oil, or stir in a spoonful of tahini for body and a slightly nutty note.
Black pepper: Use white pepper, a small pinch of cayenne for more heat, or crush whole peppercorns fresh if thats all you have.

Pro Tips

1) Add the oil or ghee and the black pepper early, and heat gently. The fat plus pepper actually helps turmeric get into your system, so dont skip them. Just keep the temp low, dont let it boil or it’ll taste bitter.

2) If you want smoother texture, make a small batch of golden paste ahead: simmer turmeric with a little water and oil until it forms a spreadable paste, store in the fridge and spoon into milk as needed. It cuts down on graininess and makes mornings way faster.

3) Fresh turmeric or ginger need more time to soften, and will leave fibrous bits. Simmer 5 to 7 minutes and strain through a fine sieve, or use a blender/frother and then strain if you dont like texture. Also rinse any utensils right away because turmeric stains.

4) For richer, creamier cups add a splash of full fat coconut or dairy milk (about 2 to 4 tablespoons) or use a handheld frother/blender for 10 to 20 seconds. Sweeten after cooking so you can taste and adjust, vanilla and a tiny pinch of salt really help bring the flavors together.

Warm Turmeric Cinnamon Milk Recipe

Recipe by Jot Punji

0.0 from 0 votes

I crafted a Sleepy Time Milk that combines turmeric and cinnamon with gentle sleep-supporting benefits and surprising health perks.

Servings

servings

Calories

191

kcal

Equipment: 1. Small saucepan (about 1 to 2 qt)
2. Measuring cup (for the 2 cups of milk)
3. Measuring spoons (1/8 tsp up to 1 tbsp)
4. Whisk or wooden spoon for stirring
5. Microplane or fine grater for fresh turmeric/ginger
6. Fine mesh sieve to strain out bits
7. Mug or heatproof cup for serving
8. Handheld frother or immersion blender (or a small blender) for froth and extra smoothness

Ingredients

2 cups milk (dairy or unsweetened almond, oat or coconut)
1 teaspoon ground turmeric (or 1 tablespoon fresh grated turmeric)
1/2 to 1 teaspoon ground cinnamon
1/2 teaspoon fresh grated ginger or 1/4 teaspoon ground ginger
1/8 teaspoon freshly ground black pepper
1 teaspoon coconut oil or ghee (optional, adds richness)
1 to 2 teaspoons honey or maple syrup, to taste
1/4 teaspoon vanilla extract (optional)
Pinch of sea salt
Pinch of ground cardamom or nutmeg (optional)

Directions

Pour 2 cups of your chosen milk (dairy or unsweetened almond, oat or coconut) into a small saucepan and add 1 teaspoon ground turmeric or 1 tablespoon fresh grated turmeric, 1/2 to 1 teaspoon ground cinnamon, 1/2 teaspoon fresh grated ginger or 1/4 teaspoon ground ginger, and a pinch of sea salt.
Add 1/8 teaspoon freshly ground black pepper and 1 teaspoon coconut oil or ghee if you want it richer and to help the turmeric absorb better; stir everything together so the spices are mixed into the milk.
Heat the pan over low to medium low heat, whisking or stirring often, until the milk is steaming and small bubbles form at the edge but do not let it boil, you'll lose the delicate flavors if it gets too hot.
Lower the heat and simmer gently for 4 to 5 minutes to let flavors marry, whisking occasionally; if you used fresh grated turmeric or ginger simmer 5 to 7 minutes so the fresh bits soften.
Turn off the heat and stir in 1 to 2 teaspoons honey or maple syrup to taste, plus 1/4 teaspoon vanilla extract if using, and a pinch of cardamom or nutmeg if you want that extra warm note.
For a super smooth cup strain the milk through a fine mesh sieve into your mug to catch any grated bits, or skip straining if you like the rustic texture.
If you like frothy milk use a handheld frother, immersion blender, or regular blender for 10 to 20 seconds, it makes the drink creamy and helps combine the oil and spices.
Taste and adjust sweetness or spice, sprinkle a little extra cinnamon or nutmeg on top for looks, then let it cool a bit; this is best sipped warm, about 30 to 60 minutes before bed if you want the sleep help.
Leftovers can be stored in the fridge up to 48 hours, reheat gently on low so it does not boil, whisk or froth before serving again.

Notes

Below you’ll find my best estimate of this recipe’s nutrition facts. Treat the numbers as a guide rather than a rule—great food should nourish both body and spirit. Figures are approximate, and the website owner assumes no liability for any inaccuracies in this recipe.