For when you want and you're feeling

Turmeric Ginger Sleep Steamer

This Turmeric Ginger Sleep Steamer is the perfect drink for before bed! Similar to Moon Milk, this caffeine-free drink recipe is comforting and the perfect way to wind down in the evening. Easily vegan with tons of anti-inflammatory ingredients.

overhead shot of a mug of turmeric ginger sleep milk

Note: I have not studied ayurveda in depth and will not pretend to be an expert on the subject! It’s worth noting that this recipe draws on centuries of ayurvedic medicine traditions but should not be considered an authentic take. I’m simply sharing a variation that has helped my sleep personally.

Questions and Answers for this Turmeric Ginger Latte Recipe

What is a steamer?

Simply put, a steamer is a warmed, milk beverage similar to a latte, but without espresso. A latte typically has some sort of caffeine or coffee base, where a steamer is made primarily with steamed milk. You may see the term latte used interchangeably, but I prefer to avoid it in this case as the entire point of this drink is to help you sleep. Instead of dairy milk we are of course using almond, oat, or cashew here.

What are adaptogens?

Adaptogens are a classification of herb that come from the Indian medicine tradition of Ayurveda. They are said to contain compounds that assist your body in fighting stress, overwhelm, and fatigue. According to the Cleveland Clinic, an herb can only be an adaptogen if:
It is non-toxic when taken in normal doses.
It helps your body cope with stress.
It allows your body to return to balance (homeostasis).

What is Moon Milk?

Moon Milk originates in the Ayurvedic tradition of medicine in India. Similar to “golden milk,” moon milk is so named as it’s known to assist in a peaceful night’s sleep. It typically contains the herb ashwagandha, an herb that is said to fight anxiety. Ashwagandha and turmeric are both adaptogens, a type of herb that helps to support a stable and healthy nervous system.

How can Moon Milk help with sleep?

Turmeric and ginger are both known to reduce inflammation in the body and promote a peaceful nervous system. This can help your body get ready to fully rest. Even if you do not follow Ayurvedic medicine, you can reap the benefits from moon milk. Cinnamon and nutmeg are very comforting flavors, and the warm milk provides your body an opportunity to slow down and rest at the end of the day.

knobs of fresh ginger, turmeric and cinnamon sticks
Fresh ginger, fresh turmeric, and cinnamon sticks

Ingredients Needed

  • Nondairy milk: Almond, cashew, and oat milk all work. I have been trying to drink more oat milk recently as it’s much better for the environment and has a very creamy consistency.
  • Ginger: I prefer to use fresh (pictured above), but dried/ground will work in place if that’s what you have access to. If you use fresh, you’ll want to strain before drinking (as directed) to remove any stringy bits.
  • Turmeric: Similarly, I prefer to use fresh turmeric but feel free to substitute ground if that’s easier. Beware: turmeric wants to stain everything it touches.
  • Cinnamon: Ground is the easiest to use here, and it really lends a cozy flavor profile.
  • Nutmeg: This is optional but recommended as it pairs perfectly with the cinnamon.
  • Black pepper: You cannot really taste it in the final product but black pepper unlocks the anti-inflammatory properties of turmeric (the curcumin).
  • Vanilla extract: This flavor we associate with sweetness helps balance the earthy notes of turmeric.
  • Maple syrup: Just a couple teaspoons also balance out the sharper notes from other the ingredients.

Can this recipe be made in advance?

Yes, depending on the kind of milk you use. Some commercial nondairy milks contain gums that can denature a bit when heated and then cooled. I’ve experienced this with almond milk. While I don’t think this is necessarily “bad,” it’s certainly unappealing. I would recommend making this right before bed – think of it as a nice nighttime ritual.

I hope if you try this recipe that it helps you get a better night’s sleep! Please always let me know what you think in the comments here (ratings are VERY helpful). Feel free to connect over on Instagram or Tiktok as well!

More Drink Recipes with Turmeric and Ginger

Anti-Inflammatory Carrot Ginger Turmeric Juice

Classic Hot Toddy

Pumpkin Spice White Russian

Extra-Ginger Moscow Mule

Green Machine Ginger Smoothie

Print
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overhead shot of a mug of turmeric ginger sleep milk

Turmeric Ginger Sleep Steamer


  • Author: Emily
  • Total Time: 7 minutes
  • Yield: 2 servings 1x
  • Diet: Vegan

Description

This Turmeric Ginger Sleep Steamer is the perfect drink for before bed! Similar to Moon Milk, this caffeine-free recipe is comforting and the perfect way to wind down in the evening. Easily vegan with tons of anti-inflammatory ingredients.


Ingredients

Units Scale
  • 1 1/2 cups plain nondairy milk (such as oat, coconut, cashew, or almond)
  • 1 tsp fresh ginger, grated (or 1/4 tsp ground)
  • 1/2 tsp fresh turmeric, grated (or 1/8 tsp ground)
  • 1/4 tsp ground cinnamon
  • 1/8 tsp grated nutmeg, optional
  • A few twists of black pepper
  • Splash of vanilla extract
  • 2 tsp maple syrup

Instructions

  1. Add milk. ginger, turmeric, cinnamon, nutmeg if using, black pepper, vanilla, and maple syrup to a small pot.
  2. Bring to a simmer over low heat and cook for 3-5 minutes, until warmed through and slightly reduced. Stir a few times to prevent burning.
  3. If you’d like, strain the mixture through a fine mesh sieve before drinking (this is recommended if you used fresh ginger and turmeric). Best enjoyed right away!

Notes

Nutrition information is an estimate, calculated using a base of unsweetened plain almond milk. 

  • Prep Time: 3 minutes
  • Cook Time: 4 minutes
  • Category: Drink
  • Method: Simmering
  • Cuisine: Indian-Inspired

Nutrition

  • Serving Size: One half of recipe
  • Calories: 46.8 calories
  • Sugar: 5.5 grams
  • Sodium: 130.8 milligrams
  • Fat: 1.8 grams
  • Saturated Fat: 0.2 grams
  • Unsaturated Fat: 1.6 grams
  • Trans Fat: 0 grams
  • Carbohydrates: 7.4 grams
  • Fiber: 0.4 grams
  • Protein: 0.8 grams
  • Cholesterol: 0 grams

Keywords: turmeric, ginger, latte

Portrait of Emily Meyers, founder of Garlic Head

About the Author

Emily (Frigon) Meyers is the founder of Garlic Head, a plant-based recipe website for all eaters who want to easily, affordably, and sustainably incorporate more vegetables into their diets while saving time and money. She is a lifelong vegetarian and 10+ year vegan. Garlic Head does not focus on labels - it focuses on creating food that everyone can enjoy.

Emily earned a certificate in Plant-Based Nutrition from Cornell University along with degrees in Economics, Spanish, and Global Sustainability from the University of Pittsburgh. She has been featured on numerous podcasts and websites including The Food Institute, VegNews, Buzzfeed, and the Boston Globe.

Meet Emily here.

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