If you’ve never heard of Turmeric Milk, you’re in for a treat. Turmeric Milk is my absolute favorite night time drinks other than hot tea. This drink is not only completely comforting, relaxing, and soothing at night, but extremely nutritious. Turmeric contains loads of nutrients especially antioxidants and anti-inflammatory compounds which make this a win-win in my book. Another benefit, it simply tastes delicious! Turmeric has a warm, slightly spicy, bold, and earthy flavor and when mixed with a hint of sweetness makes this the new 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 tyrptophan content in milk (same with the turkey theory, which is false, it’s simply because we eat way too much and our energy rushes to our digestive tracts to digest that load of food, not because of some amino acid- end rant). Honestly, I can’t show any research that supports this theory (instead this one says different), but we’ll go ahead and chalk it up as 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 cows milk, but I choose a different option that’s a little more friendly to our bodies and digestion, especially those suffering from digestive issues or intolerances to dairy. Traditionally Turmeric Milk comes from many Ayurvedic practices and medicine in Indian cultures. Turmeric is nothing new to Eastern cultures, in fact it’s been known as a “healing spice” used to help anything from sore throats, colds, flus, stomach aches to wound healing, abrasions/skin issues due to it’s antibacterial and antimicrobial properties, I wrote an in depth post on turmeric and of course, it’s always a spice in my pantry and routinely use this spice in some fashion daily.
Turmeric milk is not only high in antioxidants, anti inflammatory compounds, healthy fats (especially when using coconut milk), but also manganese and iron (found in turmeric). In traditional recipes, which include peppercorns, actually enhances the absorption of curcumin (the main component found in turmeric) in our bodies. The ingredients in this recipe actually work in a synergistic fashion, which is fascinating! I love using turmeric in curry dishes, a spice used in One Bowl Skillet Meals, Spicy Coconut Curry with Sweet Jasmine Rice, Curry Cauliflower soups, dressings, sauces, and 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. Many of my clients who I have incorporate Turmeric Milk into their plan, start out by adding more honey or maple syrup to sweeten and find themselves gradually decreasing it overtime!
My favorite way to make this is when I’m unwinding for the day, 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 this, 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 one to be experienced first.
- 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)
- 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 20-30 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!
LOWER SUGAR // use stevia to sweeten
- Add 2-3 whole cardamom pods while boiling
- Add 2-3 whole black peppercorns
- Add 2 tablespoons coconut oil
- Add more honey or maple syrup to sweeten
- Add vanilla extract to taste
Have you ever tried Turmeric Milk? I love seeing your recreations of this one already so be sure to continue using the #nutritionstripped so I can see on my Instagram. Enjoy this daily or as part of your 7-day Whole Foods Reset & Rebalance!