5 Spice Honeyed Golden Milk

Hot Golden Milk
Stephanie Lang, MS, RDN, CDN
Total Time: 5 min
Prep Time: 2 min
Cook Time: 3 min
Servings: 1

Nutrition Highlights (per serving)

120 calories
2g fat
17g carbs
8g protein
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Nutrition Facts
Servings: 1
Amount per serving  
Calories 120
% Daily Value*
Total Fat 2g 3%
Saturated Fat 2g 10%
Cholesterol 12mg 4%
Sodium 108mg 5%
Total Carbohydrate 17g 6%
Dietary Fiber 1g 4%
Total Sugars 16g  
Includes 3g Added Sugars 6%
Protein 8g  
Vitamin D 3mcg 15%
Calcium 315mg 24%
Iron 0mg 0%
Potassium 394mg 8%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Try this warming beverage for a mid-morning or mid-afternoon snack, or as a pre-bedtime drink. The mix of spices—turmeric, cardamom, cinnamon, ginger, and cloves—gives the drink a sweet flavor and the drinker a gentle, relaxing sensation. Honey and vanilla help sweeten this drink just a touch, so you can feel like you are drinking a latte.

Research on specific spices and their role in cancer prevention is still ongoing. Many studies find significant results when the spices are consumed in large amounts or doses. This can be hard to do in everyday life, and potentially dangerous, as large doses of spices may interact with certain medications.

Turmeric is one spice which has been extensively studied, with more than thousands of lab studies published over the past few decades. Clinical trials are currently examining the role that turmeric may have in cancer prevention. In general, use small amounts of spices in your cooking to enhance the flavor of your food (and drink) and provide some potential cancer preventing properties in the long run.


  • 1/4 teaspoon ground turmeric
  • 1/4 teaspoon ground cardamom
  • 1/4 teaspoon ground cinnamon
  • 1/8 teaspoon ground ginger
  • 1/16 teaspoon ground cloves
  • 1 cup low-fat milk
  • 1/2 teaspoon honey
  • 1/8 teaspoon vanilla extract


  1. Mix together the spices in a small bowl and set aside.

  2. Warm the milk on the stove top over medium heat.

  3. Stir in the honey and vanilla and cook another 30 seconds. Add the spices, stir, and warm for another 30 seconds.

  4. Pour into a mug and serve.

Ingredient Variations and Substitutions

Want even more heat to this spiced beverage? Add a few grinds of black pepper to the mixture for a subtle yet delicious extra spice.

To turn this warming beverage into a meal, stir in half a cup of rolled oats and simmer for 5 minutes. You will have a delicious spiced oatmeal breakfast full of soluble fiber, protein, and whole grain goodness.

Cooking and Serving Tips

To keep your spices fresh, purchase them in small sizes (this is especially important for spices that you do not use frequently) and label them with the date that you first open them. Toss any spices that have been sitting in your cabinet for more than one to two years. After a while, spices tend to lose their flavor or go rancid due to their high oil content. Store spices in a cool, dark area of the kitchen.

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By Stephanie Lang, MS, RDN, CDN
Stephanie Forsythe, MS, RDN, CNSC, is a registered dietitian nutritionist who has developed recipes and blog content for Savor Health.