It is no secret that my husband and I have been on a turmeric kick lately. Prior to moving to Vermont, my warm beverage of choice was always coffee. However, since last winter, we have been hooked on turmeric-based drinks.
It actually started with this Turmeric Ginger Tea. It was the perfect drink to sip on all day long in front of the fireplace. We still enjoy that quite often, but lately, we are also making Turmeric Golden Milk. It is especially great when you get a cold or have a cough that is hard to get rid of.
I recently wrote a recipe for my favorite Turmeric milk recipe and talked about different ways of making it. One of those ways was with using turmeric paste.
Nowadays, you can find jarred turmeric paste in health food stores, but I make my own so I thought I can share that recipe here with you.
If you are like us, find comfort in a cup of hot turmeric milk latte in these cold winter days and want to be able to make it quickly, this post is for you.
What is Turmeric Paste
Turmeric paste (also known as turmeric powder paste) is a combination of ground turmeric, oil (this could be coconut oil, ghee, or other neutral oils), water, ground black pepper, and other spices (like ground cinnamon, cardamom, and ginger) heated until melted and turned into a paste for the purpose of using it in turmeric milk, smoothies, curries, etc.
Although turmeric can be effective on its own, by mixing it with other good-for-you ingredients like cinnamon and ginger we get to enhance its healing properties. With that being said, you can make this paste just by using turmeric powder, coconut oil, black pepper, and water.
This turmeric paste can be kept in a jar in the fridge to use in various recipes. More on that below.
How To Make Turmeric Paste (aka Golden Paste)
I make my turmeric paste by mixing ground turmeric spice with grated (or zested) fresh ginger, ground cinnamon, coconut oil, black pepper, and water in a small saucepan in medium heat. I whisk it constantly until the oil fully melts.
I use fresh ginger because it is widely available, but you can also use a teaspoon ground ginger instead of its fresh version.
It is important that you do not overheat it as the primary compound in turmeric, curcumin, loses its benefits when it is cooked for longer periods.
Here you might ask, what is the best ratio of turmeric to black pepper and turmeric to coconut oil? Below is the formula that I follow:
- ½ cup ground turmeric spice
- 1 tablespoon ground cinnamon
- 1 teaspoon fresh ginger, grated
- 1 teaspoon black pepper
- ¼ cup coconut oil
- 1 cup water
Once the oil fully melts and everything is fully mixed, I transfer it to a medium-sized airtight jar and keep in the fridge to use whenever I want.
This turmeric paste recipe makes just a little more than a cup of turmeric paste.
Wondering why we are adding black pepper and oil into the mixture?You can read all about it in this Turmeric Golden Milk post.
How To Make Turmeric Milk Using Golden Paste
The best thing about turmeric golden paste is that you can make turmeric golden milk in just a few minutes without having to get any other ingredients out. All you have to do is to mix a small amount of it with some hot milk.
I think how much of it you use is a personal choice, but I usually like it best when I mix 1 teaspoon of turmeric golden paste with 1 ¼ cups of milk. In terms of milk, I prefer either unsweetened almond milk, coconut milk or a combination of both.
My favorite sweetener is maple syrup, but you can use honey as well.
Here is a quick how-to video showing you how I make this turmeric paste and use it to make a cup of golden milk for myself:
Turmeric Paste Benefits
I don’t know about you, but I do my best to avoid taking pills if I can find a natural way to treat my health issues.
For centuries turmeric has been a staple and a go-to spice in Indian and Chinese cuisines and used for a variety of health problems. Nowadays, it is very popular in Western cultures due to its antioxidant, antibacterial, anti-carcinogenic, anti-inflammatory properties.
And turmeric is one of those great natural remedies. Studies show that the primary compound in turmeric, curcumin, is known to help reduce inflammation, prevent skin-related issues and allergies, reduce joint pain, and help our bodies build stronger immune systems. (SOURCE)
I personally consume turmeric golden milk when I have a terrible cough that I just can’t get rid of. Drinking a cup of turmeric golden milk right before bed magically soothes my chest and gives me a relief from coughing, which later helps me get a good night sleep.
You can read more about the benefits of turmeric in detail in this Turmeric Golden Milk recipe post.
How Long Does Turmeric Paste Last
As long as it is kept in an airtight jar (or container) in the fridge, it will last up to 2 weeks.
What Are Some Other Ways to Use
I usually use golden paste to make golden milk, here are some other ideas to put it to good use:
- Mix ½ teaspoon of turmeric paste into yogurt, top it off with your favorite granola for breakfast
- Add a teaspoon (or less) in your favorite smoothies for an additional boost of nutrition
- Mix it with plain yogurt and drizzle it over roasted vegetables
- Blend it in your salad dressings
- Mix a small amount of it with your favorite nut butter (i.e. almond or peanut butter) and spread it on toast.
How Much Turmeric Per Day
While its benefits are a mile long, you might want to stay away from consuming excessive amounts of turmeric. Because, overuse of turmeric may result in an allergic reaction on skin, nausea, risk of kidney stones, diarrhea, and upset stomach.
Additionally, you should stay away from turmeric if you have kidney stones, gall bladder diseases, iron deficiencies, and diabetes. (SOURCE)
But how much turmeric should you take in a day? According to this article, you should limit your ground turmeric intake to 1 teaspoon a day and fresh turmeric root intake to 1.5 to 3 grams a day.
Can’t get enough of turmeric recipes? Try my delicious Turmeric Smoothies.
Turmeric Paste Recipe
Ingredients
- ½ cup ground turmeric spice
- 1 tablespoon ground cinnamon
- 1 teaspoon fresh ginger, grated or minced
- 1 teaspoon black pepper
- ¼ cup coconut oil, or any other neutral-tasting vegetable oil like avocado, olive (a mildly flavored), etc.
- 1 cup water
- optional maple syrup or honey to taste
Instructions
- Place ground turmeric, ground cinnamon, fresh ginger, black pepper, coconut oil, and water in a small saucepan and place over medium low heat.
- Whisk to combine and cook until it forms a paste and coconut oil is fully melted.
- Transfer to a jar with a lid. Let it cool to room temperature and store in the fridge up to 2 weeks.
- When ready to make turmeric golden milk, place a teaspoon of turmeric paste in a mug and add in hot milk of your choice. Taste for sweetness and add in maple syrup or honey. Give it a stir and enjoy.
Video
Notes
- The calorie information does not include any calories coming from optional sweeteners.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
Hello , I’m wondering if it’s more beneficial to use curcumin spice instead of tumeric spice , since the curcumin is the most essential part of tumeric ?
Hi Jenny,
Quite honestly, I do not know if they are even sold separately. Even if they are though, I would probably like to eat the actual turmeric more so than just the curcumin.
I hope this helps.
Could I make a batch and freeze it in portions in a an ice cube tray and use portions frozen?
Hi,
I have never done that but I don’t see why not.
Hope this helps.
Hi,
I have multiple sclerosis and I have been looking for options to use turmeric, ginger and black pepper for the anti-inflammatory properties. My neurologist is from India and agreed with and encouraged me using them to help! I wanted to ask you about dried turmeric. Does it lose its efficacy as it ages? So, is my 2yo dried turmeric, kept out of light and heat in a sealed jar, less effective?
Thank you!
Hi Mary,
I have done a quick research on this. It seems like as long as it is stored in a sealed jar out of daylight it should last 3-4 years. So I think you can still use your 2 year old dried turmeric.
I hope this helps.
Hi there! I was wondering if you’ve ever tried replacing the coconut oil with ghee and if so, did you use the same amount of ghee and how did it turn out?
You certainly can. I would use the exact amount. I am sure it will be delicious.
Hope this helps.
Hi Aysegul. I am using the same recipe mixing all these ingredients with coconut oil (do not boil ) and making candy in silicon candy mold.Take morning and evening one candy.Do you think it is right way ?
Thank you
Hi Nina,
I am not sure if I understand your question here.
Are you making candy from turmeric paste?
If your question is whether or not you can take this once morning and once at night, I think that should be fine.
Kindly clarify so that I can do my best to help. Thanks.
Love the taste! But it solidifies in the fridge. Does it happen to you too?
Hi Fi,
I am sorry to hear that. Honestly, it never happened to me. Did you give it a mix?
Did you use coconut oil or another type of oil?
If you could give me a little more information I will be more than happy to troubleshoot with you.
Im glad I came across this article. Recently I was told to use turmeric paste for pain from a car accident. Remembering dry mustard receipts that is what I did. Plastering it on my neck. collarbone and shoulders. It did provide some relief but what a mess. Pj’s are stained as well as bedding etc. Have you ever used this as a body paste.if not do you know one that would work?
thank you
Hi Sharon,
I am sorry to hear about the accident.
I can only imagine the mess. To be quite honest, I have never used this as a body paste. Since I am not a medical professional it is hard for me to suggest something that would help your situation.
I know that I was not able to offer you helpful information, but I would hate to say something and make it worst.
I use it on wounds on my horse. Golden paste is a god send. Having said that, my horse gets it in his feed also. Hmm I should use it myself, but I seem to value his health and comfort more than my own haha
WOW! I don’t know much about horses or using this on their wounds, but I am glad it worked out for you.
Thank you for these beautiful, detailed recipes. I made your golden milk and friends all asked me for your links.
Was wondering, for both the golden milk and this tumeric paste, any chance if I sub in coconut milk for your coconut oil, they will stay blended and creamier without separation and oiliness when consuming? Merci muchly!
Hi Sandra,
So glad to hear that you like my recipes.
Though I am not sure if I understand your question. Do you want to eliminate the use of coconut oil from the recipe and substitute it with coconut milk instead?
If so, you can do that. The oil used in the golden turmeric milk is very minimal anyway. For the paste, you do need some oil though. Coconut milk by itself will not hold it together.
Also, not sure if you read it in the post, but in order for turmeric to do its magic you need a little bit of oil and black pepper in the recipe so if you want to reap the benefits of this magical plant/spice I recommend keeping that in mind.
I hope this helps. If you have any other questions please do not hesitate to ask. I am always here to answer them.
Cheers!
Can you make this recipe with fresh turmeric as well? If so, how much should you use?
Hi Chris,
Honestly, I have never made this with fresh turmeric. Though I don’t see why not.
I guess the amount depends on how much paste you want to make, but I would start with 1/4 lbs fresh turmeric. You could grate it using a microplate, mix it with some fresh ginger, coconut oil, and black pepper.
It is hard for me to give you exact measurements without actually making it. However, I would start from the following ratios and see how it works:
1 measure grated (fresh) turmeric with all the juices
1/4 measure coconut oil
1/8 measure grated (fresh) ginger with all the juices – You can use more of this if you like ginger
1/16 measure ground black pepper
One issue I see is the longevity of the paste when made with fresh turmeric. I wonder if we could freeze it too? Perhaps, place in ice cubes and when they are frozen place in freezer bags to use later.
As I said, it is hard for me to guarantee that it would work without actually testing all of this, but I believe the ratios I mentioned above could be a good place to start experimenting.
I hope this helps. Please let me know how it works out if you end up trying.
I am always here if I can answer any other questions.
Best,
Ice
My friend told me about turmeric paste and found your recipe online – it is helping me already I have really painful osteoarthritis of the knee and am sure it has really helped the pain – many thanks am so pleased to find a natural way to relieve pain.
I am sorry to hear that you are experiencing pain. I can only imagine how difficult it is to live with it. Though I am glad you found this recipe to help you release some of it.
I wish you all the best in your healing journey.
Ice