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Turmeric Milk_CARE Lifestyle Program

CARE Recipe: Turmeric Milk (If You Like Chai, Try This) (1C 1F 1P)

In my post “Turmeric Update” I recommended trying to get 1/2 to 2 teaspoon of turmeric daily or at least for as many days as possible per week (remember to have with a dash of black pepper and a little fat to help it absorb even more). A delicious way to do this? Enjoy a cup of Turmeric Milk as a snack, especially before bed. Warm milk before bed provide a ratio of carbohydrate to tryptophan that can help with sleep. Each cup as prepared contains 1 teaspoon of turmeric. The recipe calls for 2% milk, if you prefer to use an alternative milk (like coconut) that’s fine. This recipe is from former CARE Culinary Intern, Jacqui Gabel.

  • Total Time: 10 minutes
  • Yield: 1 1x


  • 1 cup low fat milk
  • 1 teaspoon honey
  • 1 teaspoon ground turmeric
  • pinch of cinnamon (or 1 cinnamon stick)
  • pinch nutmeg
  • pinch ground black pepper1/4 teaspoon fresh grated ginger, (or pinch powdered ginger)


  1. Combine all spices with honey and milk in a small saucepan
  2. Whisk to mix everything together and slowly start bringing up to a simmer (watch closely to avoid scalding the milk)
  3. Warm just to the point of simmer and immediately reduce heat to low; do not bring to a boil 
  4. Strain out peppercorns and ginger when pouring into your favorite mug


To peel ginger, the easiest way is to use a spoon. Holding the piece of ginger in one hand, scrape towards you with a spoon to remove the skin. Peel only the amount of ginger that you need, and store the rest in the fridge, unpeeled. To grate peeled ginger, a micro-plane, zester, or small herb grater work perfectly.


  • Serving Size: 1 cup
  • Calories: 135
  • Sugar: 19g
  • Sodium: 109mg
  • Fat: 3g
  • Saturated Fat: 2g
  • Unsaturated Fat: 0g
  • Trans Fat: 0g
  • Carbohydrates: 20g
  • Fiber: 1g
  • Protein: 9g
  • Cholesterol: 12mg

Keywords: nutrient-rich substitute for chocolate milk


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