Turmeric Paste Recipe

Here we have a classic turmeric paste recipe, with a little twist. One day when I wanted to make my turmeric paste, I had no ginger. Not just no fresh ginger, no ground ginger either. But determined to make my paste as I’d already dished out a 1/2 cup of ground turmeric, I researched ginger alternatives.

Cardamom will be playing the role of ginger in this recipe. You can still use ginger in place of cardamom, or even in addition to it. Sniff the ground cardamom shaker you have in your spice cabinet and you will not be concerned about this little substitution a second longer.

So let’s dive into your recipe and discuss more later!

Turmeric Paste

Use this turmeric paste for golden milk lattes! Includes instructions for substituting cardamom for ginger if needed.
5 from 1 vote
Prep Time 5 minutes
Course Drinks
Servings 15

Equipment

  • 1 small pot for melting coconut oil if needed
  • 1 small bowl or container for mixing and storing paste
  • 1 small storage container for storing ~1 cup of paste
  • 1 milk frother for thoroughly mixing ingredients, can also use a spoon instead

Ingredients
  

  • 1/2 cup ground turmeric spice
  • 1 tbsp ground cinnamon
  • 1 tsp ground cardamom or ginger can use 1 tsp both per preference
  • 1 tsp black pepper enhances absorption of cucumin in turmeric, you won't taste it!
  • 1/4 cup coconut oil
  • 3/4 cup water

Instructions
 

  • Measure out all of the spices and pepper into a bowl. You may choose to put all of the ingredients directly into the container you will be storing your paste in to avoid having a bowl to clean.
  • If your coconut oil is solid, melt it in a small pot. If it is warm enough for it to be liquid (like in the summertime), you can skip this step.
  • Add the melted or liquid coconut oil to the spices.
  • Add the water to the mixture.
  • Stir the combined ingredients either with the milk frother or a spoon until there are no lumps of spices and the mixture is smooth.
  • Store in a container in the refrigerator for up to 2 weeks.
  • Use ~2 heaping teaspoons per serving of golden milk.
Keyword antiinflammatory, cardamom, golden milk, turmeric paste
Tried this recipe?Let us know how it was!

TIP: 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.

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.

Don’t be concerned if the mixture seems thin. Once you take it out of the fridge it will be a more solid consistency, since the coconut oil will chill. When you mix it with your warmed milk for your golden milk latte, it melts into it effortlessly!

There are 2 seasons: liquid coconut oil and solid coconut oil.

We are not cooking this mixture, overheating, particularly for extended periods of time, could make us lose out on the beneficial properties of curcumin. All we really need to do is melt the coconut oil. If you are making this in the summer, you may not need to heat it at all.

You just want to combine all of the ingredients into a smooth consistency. I find using a drink frother/mixer to be really helpful here. The large amount of powdered turmeric can really lump up without this little immersion blender.

This turmeric paste recipe makes about a cup of turmeric paste.

I found the idea of making turmeric paste appealing when I realized I wanted to be sipping on warm latte like beverages all day. Wise enough to limit coffee to the morning only (or I will not sleep, no matter how tired), I sought out teas of all sorts.

Though really, it all started when I accidently bought 5 pounds of ground turmeric on Amazon. So we had to start cooking up some turmeric recipes!

I love that drinking golden milk has no caffeine, is anti-inflammatory, and delicious. Whipping up this paste makes preparing a daily golden milk a breeze, and is way less pricey than buying golden milk mixes. You can also tweak the recipe to your liking with each batch.

What To Do With Turmeric Paste

Now that you have your turmeric paste, play with its versatility! Here are some things you can do with your turmeric paste:

  • Golden Milk
    • Take ~ 2 heaping teaspoons of the paste and add to your heated up milk or milk alternative of choice. Sweeten as desired. I like to use ~1 teaspoon honey.
  • Golden Chai
    • Add a teaspoon or 2 of turmeric paste to a cup of chai tea and your milk or milk alternative of choice. Voila, golden chai! Sweeten as per your preference.
  • A teaspoon added to a smoothie with banana or mango pairs well, or a vanilla or plain protein powder, or both!
  • Mix some into chicken soup to give it a twist!

Benefits to Turmeric

Turmeric is anti-inflammatory and has numerous health benefits and applications. For more information about turmeric and its beneficial compound, curcuimin, check out this post all about it!

Can You Eat Too Much Turmeric Paste?

Data on upper limits for turmeric is limited, but the Natural Medicines database states that doses of 8 grams curcumin per day have been used safely for as long as 2 months. This 8 grams equals 8,000 mg, and 1 teaspoon of turmeric contains 200 mg curcumin. So 40 teaspoons of turmeric powder would have 8,000 mg curcumin. That is 5/6 of a cup of turmeric powder, which would be an amount I cannot imagine anyone would ever want to consume, especially on a daily basis.

The doses likely come from studies using turmeric in an encapsulated form. Here we are discussing consuming turmeric paste recipe to be used for foods like golden lattes.

There are side effects associated with turmeric for some people. Look out for constipation, dyspepsia, diarrhea, abdominal distension, gastroesophageal reflux, nausea, and vomiting. Start with small amounts rather than doing a lot all of a sudden all at once.

Interactions with Medications

Turmeric may interact with several pharmaceutical medications. If you take medications, talk with your doctor about using turmeric on a regular basis to make sure it won’t interact with your medications and be aware of any monitoring that needs to happen if you start using it.

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Anne Marie Berggren RDN, MS, CDN, CNSC is a Registered Dietitian with a Master's Degree in Nutrition, training in integrative and functional nutrition, nutrition for mental health, obesity and weight management, is a board certified nutrition support clinician, and an adjunct professor for the Stony Brook Graduate Nutrition Program teaching advanced clinical nutrition.

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