Also known as a Turmeric Latte, golden milk is thought to have originated in India. This soothing drink is traditionally used at bedtime to enhance sleep quality. Turmeric, which gives it its trademark golden color, has been shown to enhance digestion and immune function, as well as decreasing inflammation and providing the body with antioxidants. While there are many versions of this recipe to be found online, this one from The Garden Grazer is quick, simple to make, and low-calorie. If you would like more detailed information about the nutritional benefits of each key ingredient, be sure to also check out this version from

Calories per serving 165 Protein 7 g Yields 2 servings


  • 2 cups soy milk (or other plant-based milk)
  • 1 tsp ground turmeric
  • 1/2 tsp ground cinnamon
  • 1-2 Tbsp pure maple syrup (adjust to preferred sweetness; honey or agave will work too)
  • 1 tsp vanilla extract
  • Pinch of black pepper
  • Additional spices as desired


  1. Add all ingredients to a small saucepan.
  2. Lightly simmer over medium heat (taking care not to boil) for about 5-6 minutes until milk is hot and spices are dissolved, whisking occasionally.
  3. Carefully pour mixture into a mug and enjoy! (Recommended 1-2 hours before bedtime)


  • Adjust the spices to your liking. You can add nutmeg, cardamom, ginger, etc.
  • This recipe calls for unsweetened soy milk. Feel free to substitute for another type, but be sure to adjust the sweetener and vanilla if using a product that already contains these.
  • Some recipes recommend adding a bit of melted coconut oil in addition to the pinch of black pepper, both of which are said to aid in the absorption of turmeric.
  • Take caution while preparing and enjoying your drink, as it will be hot and turmeric can stain.

Nutrition Facts
Yields 2 servings
Calories 165
Total Fat 5 g
Saturated Fat 1 g
Total Carbohydrates 21 g
Protein 7 g

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