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.
I made this paste today and then made the almond milk with it. I did add a little bit of honey to sweeten. Can I have this amount of turmeric paste daily? I have a lot of inflammation in my body. Thank you!!
Hi Karen,
I am no doctor but I usually have a teaspoon of this a few times a week. I would highly recommend talking to your doctor and following his orders.
I am sorry I am no help but I don’t want to misdirect you.
Thanks.
can this be made with olive oil instead of coconut oil?
I think so, but I would use one that has a very mild flavor.
I hope this helps.
I like the organic coc oil better & I’m making a new batch. I can’t eat this up in 2 wks. I through out better than 1/2 jar today but I did rub the paste on my foot, covered with a gauze pad & than wrapped with a elastic stick bandage, wore it at night to bed. The reason on my foot is 2 different foot Drs said it’s osteoarthritis in the joint & they want to take the joint out & I said no way ! The paste has helped me tremendously plus I take 1/2 tsp @ night with ginger honey tea. I’m 70 yrs old & have always been a walker & I continue to walk daily ! To God be ALL the glory for this natural recipe. I’ve been doing this for 2 months & will continue it for ever how long I need too.
Thank you. How much turmeric paste should be taken per day if this is your source of turmeric? Should it always be heated to get the health benefits?
Hi Deb,
I am no doctor but according to Healthline (you can read more about it in the blog post above) 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.
I do not think that heating it will make it better per se.
I hope this helps.
Can you use fresh turmeric?
Hi Linde,
I suppose you could but I have never tried it. It is hard to know without actually trying it but I would think that you would need quite a bit of grated fresh turmeric to make turmeric paste with turmeric root. Again, it is hard for me to give you an exact amount without actually testing it.
Honestly, I am unable to find fresh turmeric consistently to make this paste recipe every week. I find that it is easier and more convenient to make a paste using dried turmeric.
I hope this answers your question.
Thanks for coming by.
I have type 1 diabetes and take both insulin and oral meds due to insulin resistance. My Osteopath suggested this paste for the chronic back pain I have. Reading about the effects upon the kidney and the fact that I take Metformin which can be hard on the kidneys would this paste be ok for me to use please?
Hello Vanessa,
As much as I would love to help you and answer your question, sadly I am not qualified to provide you with an answer. I highly recommend you to consult a professional (either a doctor, dietitian, or nutritionist).
I apologize for being no help, but when it comes to specific health conditions and effects of a recipe I prefer that you get the answer you need from your doctor who is familiar with your condition than a home cook like myself.
Once you talk to them, decide to make this recipe, and have any questions about it please do not hesitate to reach out. I’d be more than happy to help you as much as I can with the recipe.
Best of luck,
Ice
Could you recommend a brand of turmeric powder, please?
Thank you,
Mary Ellen
I usually buy mine either from Trader Joe’s or Whole Foods. However, I have made this turmeric powder with almost every national brand I can get my hands on and never felt like they differed in taste that much. I hope this helps.
Thank you very much for the instruction. I am using turmeric to replace my antidepressants (along with other herbs). Your Golden Milk Recipe already helped me a lot. Since I needed a second shot of turmeric in the afternoon, I was looking for an alternative way to consume it other than the Golden Milk. Your Golden Paste inspired me a lot. It seems for my stomach to properly take it, I always need to simmer it along with coconut oil and water/any milk for more than 10 minutes, and drink afterwards. Reheating the leftover doens’t work for me; my stomach will upset, and I don’t know why. I want to thank you for providing the basic method for me to experiment it on my own body and be successful.
PS: the antidepressant effect is real.
Dear Isa,
I am so happy to hear that it has been helpful. I agree that the antidepressant effect is real. When I make myself a cup and enjoy in my favorite corner calmly it feels like I find peace and healing at that moment. Who knows if my brain is playing games but it works somehow…
I am currently working on 3 different turmeric smoothies and plan on publishing them in the next couple of weeks, I hope you’ll get to try them too.
Sending you warm, positive and healing energy from the snowy mountains of Vermont.
Cheers,
Ice
Soooo … if turmeric is best absorbed by the body when bound with fat, why mix it with water first? Why not mix the spices with the oil first, then add the water? Come to think of it … is the water necessary at all? If the paste is purely oil and spices it wouldn’t need to be refrigerated either! Your ratio of spices sounds awesome … I’ll be trying this without the water, though!
Interesting point. I feel like using oil by itself would be too oily, but I see what you mean.
Let me know how it turns out.
Thanks for stopping by!
Does it matter if coconut oil is solid or liquid? Don’t mind the flavor but not a fan of coconut bits. Also if liquid is more needed? Thanks.
Hi Yumin,
It doesn’t matter. You are supposed to melt it anyways. Plus, if you don’t like coconut oil (or bits) you can use other flavorless oils like grapeseed oil.
The amount of oil used wouldn’t change.
I hope this helps.
this is a fail recipe. you need to add the c-oil at the end or you land up with a watery oily burnt mess after 15 minutes of whisking, the water and oil just make a mess. Add water and powders, heat and whisk to get your paste, then add oil once it has cooled down. Failed.
Catherine,
I am not sure if you made this recipe from your comment. I also don’t know if you fully read the post as you are not supposed to cook it for 15 minutes. You only heat the mixture just until the coconut oil melts, which takes less than 5 minutes. The purpose of heating is to melt the coconut oil with the rest of the ingredients.
I am sorry to hear that the recipe failed you, but next time if you follow the instructions as written you should get a better result. Feel free to watch the video in the post to get a visual.
I hope this helps.