Golden Milk Smoothie for Sleep
A soothing and delicious Golden Milk Smoothie recipe specifically designed to be enjoyed before bedtime to promote relaxation and support restful sleep, featuring turmeric, ginger, cinnamon, and other calming ingredients.
Equipment
- Blender: Especially one that can handle spices and potentially frozen fruit smoothly.
- Measuring Spoons and Cups
- Small Saucepan (Optional): If you prefer to slightly warm some ingredients or the milk base.
- Serving Glass or Mug
Ingredients
- 1 cup milk of choice dairy or non-dairy, e.g., almond, oat, coconut
- 1/2 -1 tsp ground turmeric
- 1/4 -1/2 tsp ground ginger
- 1/2 tsp ground cinnamon
- Pinch of ground black pepper
Optional Sleep Support:
- 1/2 small frozen banana
- 1-2 tbsp unsweetened tart cherry juice
- 1 tbsp almond butter or a few almonds
- 1/4-1/2 tsp ashwagandha powder.
Optional Spices:
- Pinch of ground cardamom
- tiny dash of ground nutmeg.
Optional Sweetener:
- 1-2 tsp honey if not vegan
- maple syrup or 1 pitted date (to taste).
Instructions
- Combine milk, turmeric, ginger, cinnamon, black pepper, and any other powdered spices or optional additions (like banana, tart cherry juice, almond butter, ashwagandha) in a blender.
- Blend on medium-high speed until completely smooth and creamy (30-60 seconds).
- Taste and adjust sweetness or spice level if desired.
- If a warmer smoothie is preferred, gently heat in a saucepan over low heat (do not boil) or use pre-warmed milk.
- Pour into a glass and enjoy that 30-60 minutes before bedtime.
Notes
Tips for Success:
- Don't forget the black pepper to enhance turmeric absorption.
- Use ripe banana or a touch of sweetener to balance the earthy spices.
- Adjust spices to your personal preference, starting with smaller amounts.
- Incorporate into a relaxing bedtime routine for best results.
- Enjoy warm or cool, depending on preference.
- Sip slowly in a calm environment before bed.