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
- 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.
love it, but I am having to store it in individual doses rather than larger jar. It separates! I have to reheat the whole jar then stir to get the right dose again.
Any suggestions? I did not see any in the recipe…..
Hello Em,
I honestly never had that issue. Hence why there is no notes in the recipe. Have you tried giving it a good shake?
Since I usually use a small amount (a teaspoon or so), I usually give it a good stir before using it and that usually does it for me.
I hope this helps.
Love turneric paste
It helps me with Arthritis
IBS symptoms and heals wounds as well
I used about 8-10 tablespoons of chia seeds (with 2.5 cups of water) instead of coconut oil. It the thickness came out great. But I’m wondering, since fat is needed to help absorb nutrients, does the chia have enough fat?
1/4 cup of coconut oil has about 55g of fat, while 8 tablespoons of chia have only about 18g of fat.
Himmm, I am not sure as I do not know if the fat in chia and fat in coconut oil is considered as the same type of fat. Did you use any coconut oil at all?
Hello: Thank You for these Wonderful turmeric and ginger recipes, I am going to try all of them. Question: Can key limes be substituted for lemons? I think I am also going to experiment with adding Ceylon Cinnamon. I will let you know how it turns out.
This golden paste does not use lemons, but if you are making the turmeric ginger tea yes you can use limes instead.
This is a great paste for golden milk but it makes quite a bit for only one person to use up in two weeks. I will try halving it next time, but I’m curious why it only lasts for two weeks refrigerated. All of the ingredients on their own last for much longer. Since it’s made from spices, coconut oil and water, seems like it should last longer in the fridge than two weeks. Can you offer clarity on the limited life span of this paste?
Hello Karyn,
I usually keep it in the back of the refrigerator for longer than 2 weeks. However, if you are using it every day (meaning opening and closing it every day), it might not be fresh afterwards. I think it is best to determine by examining it before using it after the two-week mark. If it smells and tastes good, feel free to use it.
Hope this helps.
I’ve been making tumeri paste of amd on for a while but I lost my old recipe. I found yours and I like it even better than the old one. I did bump up the ginger to 1 tbsp powdered because I absolutely love ginger. Instead of milk, I just mix the paste in hot water and drink it and I find a taste to be lovely.
I am happy to hear that you enjoyed my golden paste recipe Hannah. The beauty of it is that you can easily make it your own and play it with the amount of ingredients you use, just like you did.
Thanks for coming back and taking the time to leave a review.
Hello, Can I please ask how much does “overheating” means? I mean, I found another recipe saying to simmer in the pan for up to 10 minutes, and I did, I even probably heated it for 10-12 minutes, on very very low fire. Is that too much? Should I redo it? Thank you.
Hello Gabriela,
Good question.
During my research on how to make golden paste at home, I read in multiple resources that it is best not to boil turmeric for too long as it loses its benefits if it cooks for too long. So, I only cook it long enough for all the ingredients to melt and be fully incorporated rather than simmering it for a long time.
I don’t know if you should do it again, but if I were you I would heat it just until everything melted and mixed next time I make it.
I make a batch of this every other week and use it in curry dishes, golden milk, and even in smoothies so there are several uses.
I hope this helps.
I am always here if I can help in any other way.
Best,
Ice
Does the coconut oil solidify again once placed in the fridge?
Hi Natalie,
It does but because it is already mixed with the rest of the ingredients and you are supposed to use a very little amount, it easily melts as soon as it is added into hot liquid.
Hope this helps. Please let me know if I can answer any other questions.
“Thanks for sharing this process, I am definitely going to try this. It will be really helpful for me while cooking. Turmeric is widely used in Ayurveda (Ancient Indian Medication). I have been a big fan of this spice for a long time. I will add your blog to my list. Keep posting such great stuff.”
Thanks Jesse. I too am a fan and use it in my cooking as well.
Cheers!
I use fresh turmeric and ginger. Should I strain or consume the ground bits to get all the nutrients
Hi Jamie,
I have not tried this recipe with fresh turmeric so it is hard to say but you can strain and consume the bits I’d assume. Since it is edible, it should not be an issue.
Hope this helps.