This turmeric paste recipe is anti-inflammatory, antioxidant-rich, immune-balancing, and perfect for meal prep for the cold and flu season. Making Immunity Tea and Turmeric Milk will now be easier than ever! Plus, it’s so much cheaper to make at home!
What’s so great about turmeric?
Turmeric, or Curcuma longa, is a plant in the Zingiberaceae or ginger family and is an integral part of South Asian cuisine. A major component of Ayurvedic and Chinese medicine, turmeric contains a compound called Curcumin, which has been studied for its anti-inflammatory, antibacterial, and antifungal properties.
Why do you need black pepper to activate curcumin?
Unfortunately, humans can’t absorb curcumin without some help, aka black pepper. This is due to piperine, the compound found in black pepper. Research shows the absorption of curcumin increases by 2000% with the addition of black pepper! (source)
What you’ll love about this turmeric paste recipe
Versatile – Use this golden turmeric paste in many different recipes! I’ve shared a few ideas below:)
Quick and easy to make – Takes just fifteen minutes!
Beneficial for autoimmune conditions – Because turmeric is anti-inflammatory, it helps with autoimmune conditions like multiple sclerosis, rheumatoid arthritis, psoriasis, and inflammatory bowel disease. (source)
What you’ll need to make the most nutrient-dense turmeric paste
Turmeric: Fresh or ground.
Ginger: I like to use raw ginger and would recommend you do the same. Raw ginger is more widely available than raw turmeric, so try and get the raw variety.
Black pepper: Use freshly ground pepper if possible as it retains its oils and compounds.
Cinnamon: Pre-ground is better here. Use Ceylon cinnamon for the best health benefits.
Coconut Oil: Helps bring the paste together and helps, like the pepper, with curcumin absorption.
Water: To help with blending the ingredients.
Golden paste benefits
The two main ingredients in this golden paste- turmeric and ginger, have various health benefits, including helping the digestive system and maintaining good gut health.
Studies show that curcumin helps reduce inflammation, the culprit of many chronic conditions, metabolic syndrome, anxiety, and arthritis. It also helps with exercise-induced inflammation and muscle soreness.
Ginger is also beneficial due to its anti-inflammatory compound Gingerol which helps fight inflammation and thus reduces the risk of chronic disease.
Is turmeric good for colds?
Because turmeric contains anti-inflammatory and anti-bacterial properties, it may help fight certain viruses and is effective in balancing the immune system. (source)
Ground turmeric versus fresh turmeric
Fresh turmeric is more nutrient-dense than its dried powdered form but may not be widely available. I usually find it in the produce section of my grocery store and you can find it at many Asian stores too. Fresh organic turmeric is also pretty expensive. In that case, using organic ground turmeric should be fine.
How much turmeric can you have daily?
Turmeric, when eaten in small doses such as in this golden turmeric paste, is generally considered safe. However, if you are taking medication, it is best to consult your doctor before starting this regimen.
Who should not use turmeric paste?
If you are on blood pressure medication, you may want to check with your doctor before including this in your regimen. Read more about drug interaction here.
How to make it
Peel. Organic variety is best to maximize the medicinal effects of both turmeric and ginger. You can peel the roots or leave the skin on. I usually do the latter when using organic roots as it saves time and prevents stains on my hands. Leaving the skins on may result in some tiny specs in your tea or milk, but nothing straining won’t fix.
Blend Add all the ingredients to a high-speed blender and blitz till fully blended and smooth.
Cook. Pour the mixture into a small saucepan, and, simmer to dry out the water until a paste is formed. Do not boil the mixture, as this will compromise the efficacy of the curcumin present in the turmeric. Cooking this paste is important to help with the extraction of the curcumin.
Cool. Let the paste cool completely before storing it in an airtight glass jar or container.
How to use golden turmeric paste
There are so many ways to use this turmeric paste:
Soups, curries, and stews: Add a teaspoon to your favorite South Asian soups, curries, and stews to impart flavor and warmth,
Turmeric’s medicinal properties lose their potency in high heat so to get the most nutritional value from this golden turmeric paste use this turmeric paste in recipes that do not require high heat cooking.
Consider it a turmeric latte mix: Add a teaspoon to a cup of warm milk and sweeten it with honey or jaggery, or to keep it low carb, monk fruit, to make golden milk, aka haldi doodh.
Immunity shots and turmeric tea: Add a teaspoon to a 2-ounce shot of orange juice for a homemade immunity shot or to a cup of hot water for a quick anti-inflammatory tea.
Give a nutritional boost to smoothies and dips.
Some helpful tips
- To get the most out of the medicinal benefits of the ingredients, use organic produce and spices.
- Turmeric stains almost everything it comes in contact with, including clothes and skin, so make sure to wash and wipe equipment and surfaces immediately after use.
How to get rid of turmeric stains
- If your blender does stain, make a solution with 2 parts hot water to 1 part white vinegar and soak the jug before washing it. If that fails, leaving it in the sun for a day or two has helped some.
Storage
Store it in the fridge in an airtight container for up to two weeks. You can freeze it in an ice cube tray, like my Immunity Bombs recipe, and then store the cubes in a zip-top bag. These will keep for up to six months.
More turmeric-based recipes to try:
Lemon Ginger Honey Syrup (Immune Boosting)
Ginger Turmeric Immunity Shots
If you try this recipe, I’d appreciate it so much if you would rate it! And let me know in the comments how it worked out for you. I love hearing feedback, and the recipe rating helps others decide if they want to make the recipe too!
Turmeric Paste (Golden Paste)
Ingredients
- 6 ounces turmeric root check recipe note
- 3 inch ginger root
- 3 tablespoons coconut oil
- 1 teaspoon black pepper
- 1 teaspoon cinnamon optional
- 1/2 cup water
Instructions
- Peel and chop up the turmeric and ginger root into coins and add them along with the rest of the ingredients to a high-speed blender. Blend till fully incorporated.
- Pour the mixture into a small saucepan and, on low heat, let the moisture evaporate. Once a paste is formed, turn off the heat, let it cool completely, and then store it in an airtight glass container in the fridge.
- When ready to use, add a teaspoon to warm milk or water.
Notes
- Raw turmeric root is usually sold in containers here in the US. I used the whole 6-ounce box for this recipe. If you can’t find the raw root, substitute it with 1/2 cup of turmeric powder.
- A small blender or blender bottle attachment is more effective for blending the ingredients for this recipe.
Leave a Reply