I use this aromatic golden milk spice mix to make a bedtime drink for myself every night. It's so delicious to sip on and it quickly knocks me into a deep sleep for hours! Blend up a few spices to make a jar of this precious and healthful blend in under five minutes.
When my son, Jay, passed away last year, I didn't want to get out of bed for the longest time. Yet, sleep was also impossible to come by. Every night I lay in bed, wide awake, hoping this was a nightmare I would wake up from.
My doctor prescribed antidepressants and sleep aids to help me through and I did take them for several months -- I had to in order to just function. But these medications are accompanied by extraordinary side effects. So, a couple of months back, I chose to quit cold turkey and turned to my kitchen for help.
Golden milk, or turmeric milk, has long been the panacea for many ills in Indian homes, and it was something my mom frequently reached for to cure the sniffles. But because I needed something even more potent to also help me sleep now, I created this golden milk mix specifically for this purpose.
The golden milk mix has really helped improve my sleep and my mood. It is so effective, and so tasty, I wanted to share it with you so you can benefit too. Even if you don't have any issues falling asleep, it will certainly improve your sleep quality. And if you really struggle with sleep, as I do, I will show you how to add a few more ingredients to make this spice blend even more effective.
For a daytime pick-me-up, try my masala chai recipe with homemade chai masala.
Table of Contents
A delicious golden milk spice mix for bedtime
- I simply cannot eat or drink something, even when I know it's good for me, if it doesn't taste good. So one of the key requirements, when I created this blend, was that it had to be delicious. This recipe does not disappoint! The spices are perfectly balanced and the aroma is divine.
- There is something so soothing about sipping on a warm cup of turmeric milk just before bedtime. I use a mix of soy milk and almond milk with this blend to keep the calories low and to benefit from some of the added calcium in the soy milk, which also helps with sleep. You can use oat milk instead of the soy and/or the almond milk if you are soy-free or nut-free.
- The spices in this golden milk spice mix will not only help you sleep, they will have many other benefits for your health. These include improved digestion, respiratory health, brain health and even weight loss.
Ingredients
- Turmeric. The golden spice is known to relax the body and improve mood, among countless benefits.
- Nutmeg: This is a key addition for sleep. Compounds in nutmeg improve the duration of sleep and sleep quality. I use three nutmeg seeds in my golden milk spice blend for this reason but there are just two in the recipe because some might find the taste too strong. When using nutmeg, buy the whole seeds and not the powdered version. This is one spice that quickly loses flavor after it is ground and store-bought ground nutmeg often tastes like dust.
- Green cardamom pods: Green cardamom helps reduce anxiety and stress as well as promote sleep.
- Ground cinnamon: Cinnamon, like these other spices, promotes sleep and relaxes muscles. You can substitute the ground spice with cinnamon bark if that's what you have.
- Ground ginger: This, along with the cinnamon (and turmeric), is the only powdered spice I use because ground ginger, like ground turmeric, is just more easily available and it remains quite aromatic and effective for a long time.
- Peppercorns: I add just a few peppercorns in the spice mix to help improve the absorption of curcumin, the active compound in turmeric. You can use even fewer.
- Cloves (optional). Cloves have a number of health benefits, and they can improve digestion and respiratory health, so they are a useful addition in this spice blend. I also just love the flavor. You can skip them.
- Saffron (optional): I made saffron optional because it is an expensive spice, but if you can add it, please do. Saffron has so many amazing health benefits and it has been found to reduce the severity of insomnia and improve sleep quality.
- Chamomile (optional). If you really can't sleep, you can add a bag of chamomile tea to your cup of hot golden milk. Or add it to the saucepan after the golden milk has boiled and let it steep with the rest of the spices. Or blend two heaping tablespoons of dried chamomile flowers with the spices when making the golden milk spice mix. The combined power of the spices and chamomile makes all the difference.
How to make golden milk spice blend
Place all the spices in a blender and blend into a fine powder.
This is not necessary but I like to crush the nutmeg seeds before blending in a mortar and pestle to break them up in smaller pieces.
Make the milk
To make turmeric milk or golden milk, heat a cup of non-dairy milk (I use a mix of almond milk and soy milk. Oat milk is great too, or use any milk of your choice). Add the spice blend to it and heat until it comes to a boil (keep an eye because it can quickly boil over!). Let the spices steep in the hot milk for 5-10 minutes, then strain and serve. I like to stir in a bit of stevia or maple syrup for more deliciousness.
Top tip
This golden milk spice mix is all-natural, made only with spices. But even spices, in large quantities, can have side effects for some. Since the western world learned of the benefits of turmeric, there is a tendency among cooks to load up on the golden spice. But too much turmeric can cause kidney stones and increase bleeding, among other side effects (it also makes food taste astringent and bitter - a big no-no for me!). Too much nutmeg can cause nausea and irregular heartbeat. Too much ginger can cause heartburn and diarrhea. You get the idea? A little bit of spice is amazing for your health, but don't overdo it. If you decide to tweak up the quantities of spices in this recipe do your research first.
Storage
Store the golden milk spice mix in an airtight jar in a cool, dark cupboard in your kitchen or pantry. It should last at least three months.
More soothing drinks
Recipe card
Golden Milk Spice Mix Recipe
Ingredients
- 2 tablespoon turmeric
- 2 whole nutmeg seeds
- 1 tablespoon green cardamom pods
- 1 tablespoon ground cinnamon
- 1 teaspoon ground ginger (you can use up to 2 teaspoon for more flavor)
- 10 black peppercorns
- 1 teaspoon cloves (optional)
- 1 teaspoon saffron (optional)
Instructions
- If you have a mortar and pestle, crush the nutmeg seeds to break them into smaller pieces.
- Place all ingredients in a blender or spice grinder. Blend at low speed for a few seconds to break up the ingredients into smaller pieces. Then increase speed and blend until you have a fairly fine powder. It's okay if some of the cardamom skins don't blend fully--you will strain them out when you make the golden milk.
Make golden milk with spice blend
- Heat a cup of plant milk in a saucepan. Add a teaspoon of the golden milk spice mix and bring to a boil. Turn off heat.
- Cover the saucepan and let the spices steep in the milk for 5-10 minutes. Strain and stir in stevia or maple syrup, for some sweetness and more yum. Drink while still hot or warm.
Notes
- Nutrition information is for golden milk spice mix only. It doesn't include the milk.
- If you find it really hard to sleep, steep a bag of chamomile tea with the golden milk or add 2 heaping tablespoons of dried chamomile flowers to the golden mix spice blend before blending.
Nutrition Information
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Rose Klinger says
Hi Vaishali,
I love your recipes and writing so much!
I have been intrigued by golden milk for a long time and would like to try your recipe. But I am worried about staining my teeth yellow, as I am older with not that great enamel. Do you have any tips for keeping your teeth shiny white while enjoying golden milk?
Vaishali Honawar says
Hi Rose, so happy you've enjoyed the recipes. I usually drink golden milk right before bed, and I always brush my teeth immediately after, which helps prevent staining.
Jennifer says
I love this recipe, thank you. I am wondering if you use Saigon Cinnamon or Ceylon Cinnamon as they are so different. I believe Ceylon is the healthier version but would like your thoughts.
Vaishali says
Thanks, Jennifer! Ceylon cinnamon is best for Indian recipes! It has a thinner bark and more delicate, sweet-spicy flavor.
PamelaB says
There are times when something appears just when needed.
This is one of those.
I’m looking forward to using this not only for sleep, but for relaxation in general.
Huge plus…..it’s going to taste so good.
Thank you!
Vaishali says
Hope you love it!❤️