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Got inflammation? Have you heard about the awesome health benefits of turmeric? This Golden Milk Turmeric Paste is a delicious and easy way to get more of this superfood in your life.
I’ve written before about the many health benefits of turmeric. It’s a spice that I try to add to my meals as often as possible. Not only is it a great anti-inflammatory, it has also been shown to have powerful antioxidant and anti-cancer properties..
The many amazing health benefits of Turmeric include:
- Anti-inflammatory, antioxidant, antiseptic
- Powerful analgesic for inflammatory pain
- Boosts the immune system
- Promotes healthy digestion
- Anti-carcinogenic
- Liver detoxifier
- Regulates metabolism
- Beneficial for skin conditions
- Promotes healthy cholesterol levels
- Improves brain function and reduces risk of brain disease
- May slow the progression of Alzheimer’s
- May lower risk of heart disease
Pretty amazing, huh?
How to get more turmeric in your diet?
One thing to keep in mind when adding turmeric into your diet is that the active ingredient in turmeric, curcumin, needs a bit of help to be able to be absorbed into our bodies. If consumed all by itself, turmeric is quickly metabolized out of the body without being absorbed. Studies have shown that the active ingredient in black pepper, called piperine, will increase the bioavailability of curcumin by over 2,000%. (source) Curcumin is also fat-soluble, meaning that it needs a bit of healthy fat to be able to be absorbed into the body.
Read more about the bioavailibility of turmeric/curcumin HERE.
An easy solution to both of these issues is to consume Turmeric Paste. It has both pepper and healthy fats in it and is a simple and delicious way to get more turmeric into your diet.
How to Use Turmeric Paste:
My favorite way to use the turmeric paste is to add it to a little warmed homemade coconut or nut milk to make golden milk. Golden Milk is an immune-boosting remedy that ancient cultures have used for years to benefit digestion and health. It is the perfect evening time cozy drink. You can add as little or as much as you like, depending on your preference.
You can also use the paste to flavor stir fries, stews, soups, eggs, veggies, yogurt and anything else that makes you happy. I also love to just eat it by the spoonful from the fridge. My dear friend added 2 tablespoons to her iced coffee the other day, and it was out-of-this-world crazy good.
Feel free to leave out the honey if you will be using this for savory applications. You can add a titch of sweetener to each cup of Golden Milk as you make it.
PrintGolden Milk Turmeric Paste
- Yield: 2 cups
Ingredients
Instructions
- Combine pepper, ginger, cinnamon, cardamom, and salt in a small bowl. Set aside.
- Combine turmeric and 1 and 1/2 cups of water in a small pot, stirring constantly with a wooden spoon. Bring mixture to a very gentle simmer and add another 1/2 cup of water. Continue to stir with wooden spoon.
- Add mixed spices and continue to cook and stir on low for 3 minutes, until you have a thick and smooth paste.
- Turn off heat and add fat of choice. Continue to stir until completely smooth. (I like to use half coconut and half ghee)
- Add optional sweetener while mixture cools.
- Transfer to clean glass jar. Mixture will thicken as it cools. Place lid on jar after mixture has completely cooled. Give a little shake to prevent separation and store in fridge for 2-3 weeks.
Notes
The sweetener is totally optional. I think honey is the perfect addition to round out the flavors of this delicious paste. Feel free to omit it if you like. You can still make Golden Milk with it. Just add a titch of sweetener to your spiced milk.
This paste should stay good in the fridge for 2-3 weeks, especially if you use a clean spoon every time you dip into it. I also like to sterilize my jar before using it. To sterilize jar: Preheat oven to 200’F. Place clean glass jar, without lid, on oven shelf for 10 minutes. Turn off oven and put lid on jar and leave in oven to cool.
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More turmeric recipes:
- Chicken Curry with Zucchini Noodles
- Curried Cauliflower
- Anti-Inflammatory Turmeric Tonic
- Creamy Tropical Turmeric Smoothie
Do you have a favorite way to eat turmeric?
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I just made the Golden Milk Tumeric Paste and it did not turn into a paste, more like a gravy. I see that it is thickening while it cools. I like the taste and can’t wait to have some this evening with Almond milk. Thank you for the recipe!
Sue
Yes, it thickens while it cools. Give it a nice shake before you put it in the fridge to prevent separation. Enjoy!
Can the paste be frozen without destroying its properties?
Thank you
I think freezing it should be fine. I haven’t tried it, but you could probably freeze in small ice cube containers for easy use. 🙂
Hello 🙂 This looks great, I wanted to ask a question that you may know the answer to. Is there any major differences in the benefits you receive between using fresh turmeric and dried ground turmeric? I.e. does heat affect the beneficial properties at all (which may happen during drying/processing of the dried powder)
I prefer to use fresh whenever I can, do you think this paste would still last in the fridge if I made it using fresh turmeric paste instead of powder?
Thanks so much!
I have never made this paste wit fresh turmeric. It will definitely have a different consistency and will not last as long. I think that fresh is always BEST, but dried turmeric has been studied extensively for it’s health benefits. It is more readily available and will last longer. I use dried turmeric i this recipe for convenience. I save the fresh turmeric for smoothies and for juicing. Hope that help! 🙂
Thanks for the recipe! How much paste/milk would you recommend using when making golden milk?
I use about a cup and half of homemade coconut milk and 1-2 tablespoons of turmeric paste – depending on my mood. 😉
How much of the paste do you use to make a cup of Golden Milk?
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I usually put 1 tablespoon in a mug of coconut milk. You can do whatever tastes good to you. 🙂
I’m wanting to make some tumeric paste for myself and my dogs and love the look of yours with the extra spices. Sounds delicious ? Do you know if this one has been used with dogs? Most of the dog ones are just turmeric pepper and coconut oil.
Hi, Sharon! I actually do not know the answer to your question. I have never given this to a dog. I did see this—-> http://www.dogsnaturallymagazine.com/turmeric-dogs/ 🙂
lol as soon as I added the coconut oil it turned NEON YELLOW! and it won’t incorporate. what did I do wrong?? lol!!
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Hi, Reagan! Once you add the coconut oil, you just have to keep stirring until it incorporates. It will. Just keep mixing it. It may take a minute, but it will! 🙂
Hi Katja…
Thank you for the great recipe. Question: Placed the cooled Golden Milk mixture in the refrigerator last evening after making it for the first time. Went to use it this morning and the entire top layer, about an inch or so was cold solid coconut oil. (And yes, I had it incorporated when I put it in the jar…) I had to microwave it (which I do not like doing) just to get some it out for my drink this morning. Any suggestions or comments regarding this? Thank you…Jenny
HI, Jenny! Did you let the mixture cool completely before putting it in the fridge? My paste is room temperature before I put it in and have never had this issue. Hope that helps. 🙂
Can this be frozen for increased storage life?
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Hi, Gary! Good question! I have never tried freezing this. My guess is that you totally could freeze it in small ice cube trays for easy use. I’ll have to try it with my next batch.
I made this yesterday and followed ingredients carefully. shook the jar very well. it did not thicken, and Coconut oil settled on the top.
I still used the liquid added to warm coconut milk and it tasted OK.
Any suggestions as to why it didnt thicken?
Thanks Ann
Hi, Ann!
The paste is already pretty thick when you pour it into the jar. It thickens slightly in the fridge as it cools due to the coconut oil. I am thinking maybe you did not cook it long enough. Once you add all of the ingredients, it is pretty runny. You cook it until it is like a thick paste (but not sticking and burning to bottom of pot.) I then add the fat and honey. You want to stir stir stir until it is well incorporated. Be patient. It will come together. And allow to cool completely before placing in fridge. If I have any separating at all once it cools, I simply just mix it well before placing in fridge. Hope that helps.
Aloha from Hawaii! I just made this paste and it looks great. It is more like a thick gravy after adding the honey and coconut oil but I see no reason why that would make it less beneficial, right? It was more like mustard before I added those. This is my birthday present to myself to drink this every night!
Thanks and if I have any questions I’ll be back!
Andrea
The paste hardens once you put it in the fridge as coconut oil hardens as it chills. I hope you enjoy! 🙂
I ended up putting my mix in my nutri bullet and made sure the coconut oil mixed in well, put in back in jar and in the frig. It is a nice thick paste now.
Great idea!! 🙂
This is great, I was wondering if I was using too much paste in my milk, so thanks for information. I am using about 1 and 1/2 tablespoons and it tastes perfect. After a cup of the warm golden milk I go right to sleep no more need for melatonin.
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Excellent!!!
Has helped my spinal inflammation since becoming paralyzed.
Came across this website and enjoyed reading it. I am from Goa, India but am settled in Brazil. Reading your article on tumeric, I have fresh tumeric and use it in my daily cooking when I make curries or cook meat. When I have some time to spare on weekends I many times make a dish called PATHOLYOS using tumeric leaves folded containing a rice flour batter filled with grated coconut , jaggery and raisins and steamed in a boiler. The cooked tumeric leaves impart a lovely smell on the cooked batter.
OK… that sounds so good. I wish you could make that for me right now. I think that I need to make this. 🙂
Would you share your recipe please? Sounds lovely
Maria
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Just made this for the first time. It smells wonderful and the consistency is perfect. However, it is far from “golden”. More like baby+prune juice. How do I correct this next time?
Hi,there! The main ingredient in this recipe is turmeric, which is bright orange in color. That is what makes it “golden.” If you used a high quality, bright turmeric, the color should be as shown in my images. When you add it to a creamy milk, it should turn it golden yellow. 🙂
Great recipe
We have a daughter that suffers from a mental health condition caused from inflammation in the brain. We decided to try this to see if it would help… unbelievable results almost immediately. This is the third night and already It has helped her get the sleep she needs and seems to have already helped her anxiety symptoms subside. Thank you for sharing.
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I am so happy to hear that. It’s so hard to see your children suffering. Sending lots of healing vibes your way. May she continue to heal and thrive.
This recipe looks great! I am getting the ghee & cardamom today so we can have it tonight. Do you use 1/2 coconut oil & 1/2 ghee for taste or health reasons?
I am signing up on your website to see what else you have in natural health & wellness.
Hi, there! Yes, for taste. I love them both. They are both healthy fats. But sometimes I just use coconut oil. Depends on what I have on hand. Glad to have you joining me here. 🙂
I used Organic Spanish EVOO ( itsy first time making it ) I had ghee but didn’t know what was best and most recipes said Coc oil or EVOO .. WAS proud to see how good it turned out but
..
I just don’t how to incorporate it into my diet besides with milk and I do t drink it but I do drink Coc.Milk but prefer the other route …
Wish I would have found this beforei used all the my tumeric ..
If I freeze it in pill size can I just swallow or does it have to be heated ? Thx so much for your time
You can add this paste to any food that you like. Eggs, soups, stir fry, curries, toast, chia pudding, etc. You could freeze it and swallow it if you wanted. It does not have to be heated.
I like this recipe because of the consistency. I’ve used other recipes of just water, tumeric and pepper, then you’re supposed to add oil and honey when you use it. It was so thick it would not disolve in milk when I used it. This is great! Why do you have to cook the tumeric?
Hi, Kathryn! I cook it all together to get the nice, smooth consistency. 🙂
I found you recipe after deciding to make paste instead of golden milk for long term use.
Can you use Vitality Black pepper EO, Cardamon EO and Cinnamon bark EO in place of the powder spices?
Of course, they would have to be added after it cools a little.
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Hi, Patti! I hadn’t thought of adding EO’s. I generally do not ingest EO’s. Just my personal preference. You would have to be careful as EO’s are so strong. 🙂
NO! Do not substitute EOs for the dried herbs! As a reference, a drop of peppermint EO contains as much peppermint as 300 cups of tea. EOs are very very strong. DO NOT INGEST!
I meant “comparison”, not “reference”.
I eat 3 tablespoons of ground flax seed every day to increase my omega 3 intake. Any reason why I should not add turmeric as well?
Turmeric is the best! So good for you!
Do you know how much paste this recipe makes? Trying to decide on what size jar to use.
This recipe makes about 2 cups. Enjoy!!
Isn’t 1/2 cup of turmeric powder too much? I have never seen a recipe for turmeric paste with this much turmeric in it.
No, that’s what I use. This recipe is mainly turmeric and 1/2 cup works beautifully. 🙂 You can certainly half the entire recipe if you don’t think you will use the entire batch in 3 weeks.
Great recipe! I also add hot pepper seeds and I freeze half to use when I am done with first half.
Is there a health reason to add honey or is it just for taste? I like it unsweetened.
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Honey is just for taste. You can leave it out. Freezing it is a smart idea.
It will work a lot quicker without any sweetener if you are taking to reduce inflammation. Sweeteners of any type no matter how natural all contribute to increased inflammation in the body so you’re just giving your body more inflammation that the golden paste is working to reduce. Also critical for this is to use FRESHLY GROUND black pepper, not pre-ground. Piperine (the ingredient in pepper needed to activate the turmeric) is most potent when peppercorns are freshly ground. Again, only relevant if you are after the antiflammatory health benefits 🙂
Manuka honey s very good for the immune system. Look it up.
Honey is not just for taste, but is not antiinflamitory like turmeric is. Honey has tons of minerals and enzymes as well as immune boosting properties. It is less effective when heated to higher temps so I leave it out of original paste recipe, adding it to my mug just before consuming.
That’s a good way to do it too. That’s why I add it once I have taken the paste off of the heat. I love honey. Such good medicine. 🙂
I’ve made turmeric paste before, I will never run out. I love it. My question is my next batch of paste I have only 1/8 cup of tumeric, could I add curry or ginger to replace the rest of turmeric?
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It won’t be the same consistency. You would have either a curry paste (which has way less turmeric) OR a VERY gingery paste. I would just wait until you get more turmeric powder.
I had the same result, watery. Never thickened into a paste. Maybe cut water in half next time?
My guess is that the heat was not high enough. I have made this dozens of times and it always thickens up. You just have to be patient and have heat high enough but not too high to burn it. 🙂
My solution is still a little thin. It’s tasty and I think it had an effect this morning when I tried it. I was just going to use it as is, but I’d like to improve it if possible. Do you think it would hurt to pour it into a saucepan and heat it up? I think it bringing it up to temp again could thicken it, but I don’t want to be wrong and make it worse. All in all, I love this recipe. Great ingredients, great instructions. Detailed but succinct. It’s my execution that needs practice. Anyway, thank you for sharing this recipe. You’ve helped a lot of people incorporate something very beneficial into their diets. I hope this isn’t so if that no one sees my comment. If it’s not, and you do, please just let me know if I can put it over heat again or not. 🙂
I should also say that it cooled overnight in the fridge with minimal separation mixed throughout.
Hi, Chrystina! I would just leave it alone. If it’s a bit more runny, that’s ok. Next time just cook it a bit longer. It will still taste good. Hope that helps. 🙂
Thank you for the reply. I’ve been using it and it seems to be doing what it should. Plus, I enjoy taking straight or as a drink. I like the flavor. I bought something like this from a local from time to time, but making it costs a fraction of the price, so I end up being able to take it more regularly. Plus, doing it on my own is fun and empowering. Thanks again for sharing your recipe/process.
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I agree. I like making my own foods and medicines as it feels good to take charge of my own well being. Glad you are enjoying it. 🙂
i was a bit distracted when i was making this recipe, and did not let it cook and thicken enough before i added the coconut oil… do you think i could try reducing it again, or should i just leave it alone at this point? thank you! ?
I don’t think it will reduce very well after the addition of the coconut oil. But it will still be amazing. You will just have to use a tiny bit more per serving. 🙂
Hi, I made this turmeric paste, but I definitely didn’t let the mixture cook and reduce enough before I added the fat and let it cool. It’s still extremely soupy, even after being refrigerated, and has this intense chalky quality…it’s actually a bit hard to swallow. I would like to know if you think I can try cooking the mixture a second time, to see if it will reduce and incorporate a bit more. I’m not sure if heating it again will be an issue since it already has the coconut oil mixed in. Thank you for the recipe!
If you didn’t cook it down enough, it just means it has more water in it. You should still be able to dissolve it in hot liquid. It will dissolve easily and be just fine. Many folks add the straight dry spices right to their milk when making golden milk. This paste just makes it much easier.
Fantastic recipe, thank you. Just put some of the paste with solid of the coconut milk to make ice cream. Would be fabulous with pistachios.
Mmmmm…. pistachios would be fantastic!
I think i added to pepper is this a problem?
Sorry…. I do not understand your question.
I think she meant too much pepper?
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Tasty! I left out the honey, next time I will leave out the salt (I hardly ever salt anything). I put 2 T in 12 oz of raw Jersey milk. Tomorrow I will try it with my kefir.
I am so glad you liked it. 🙂
This recipe is wonderful! I would give it a 10 if I could. I had no problem following your recipe and it turned our perfect. I love adding the cinnamon and cardamon to the tumeric paste which makes it easier and faster when preparing the golden mild. I’ve been drinking this twice a day and once even used water instead of milk. Love love love!! Can’t wait to treat my friends to this wonderful beverage. Thank you!
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Yay! I am so glad that you liked it. I drink it almost every day! It’s my cozy, before bed drink.
Just curious. Why does this need to be refrigerated since all the ingredients alone do not?
I refrigerate this because once you add water (moisture) you create an environment for spoilage. Bacteria likes wet, warm places to grow.
I have not tried this recipe, but I have salicylate intolerance (I get severe hives and sometimes asthma) and spices are high in salicylates so I won’t be trying it. Wish I could.
Hi Katja. Thank you so much for sharing your recipie. I had been trying different recipies for a while now to get one to my liking & this was perfect! My husband & I love it!
We both have more restful sleep, better day concentration & energy.
I also saw your comment about adding to coffee, and plan on trying that as well.
I am intrested in hearing if anyone has had success freezing and/or traveling ideas.
Namaste.
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Hi, Amy! So glad you like the turmeric paste. I drink it regularly. I usually don’t travel with my paste as I don’t want a big mess, but I have just mixed up the spices and taken that with me. I haven’t tried freezing it.
My paste turned out thin and oily…what might I have done wrong? It is still delish and after stirring works well but I was expecting a ‘paste-like’consistency.Thanks for reply..love your site!
I’m guessing that you did not allow it to cook long enough to become a paste-like consistency – kind of like a toothpaste consistency. And once you mix in the oil, you really want to stir stir stir until it is well incorporated. 🙂
Is there a special coconut oil. I used ciscro coconut oil and the next morning there was hard chunks of coconut oil What did I do wrong. I had to reheat to disperse the oil again.
No, any coconut oil should be fine. Just be sure to allow the entire jar to completely cool before you place in fridge. I have noticed if you put recipes with coconut oil into fridge while still warm, they separate more easily. 🙂
Hi Katja!
I have to say that this is one of the best tumeric paste recipes out there! LOVE that you incorporated ginger, cardamon, cinnamon , salt ( the touch of salt makes a great difference, softening the slight bitterness of the tumeric) & black pepper ( I used 1 tsp of black pepper in paste- I like spicy! My paste turned out perfect. Followed your great directions. I use almond milk to make golden milk. But my favorite thing to do with this paste is to make an awesome spiced tumeric tea. I put 1 1/2 cups purified water in pan, with 2 tablespoons of your wonderful tumeric paste. I toss is about 5 cloves , whisk to stir paste into water. Cover & bring the tea to a simmer, turn off heat, add 1-1 /2 tablespoons of lemon juice, 3 tsp erythritol, 1/2 tsp stevia Glycerite. Stir &Cover and let sit 5 min. Strain and drink. Tastes almost like homemade Christmas spiced tea – a very healthy version with all the benefits of the Tumeric, ginger & black pepper ! Love this!
Thank you for sharing this wonderful recipe!
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HI, Kim. Yay! I am so glad that you love this turmeric paste. Your tea recipe sounds wonderful. I am going to have to try it.
Hello Katja: If I was to use only dry ingredients and ghee, would I be able to store the jar outside of the fridge? I’m trying to understand why it would need refrigeration.
thank you.
You could totally just add the spices to ghee. I actually make a turmeric ghee. It’s the water (moisture) in this recipe that requires it to be stored in the fridge. 🙂
I have used this recipe and add a bit more spice to it, pepper wise, for a savory option. I make a sous vide CDB coconut oil for this. My arthritis pain in the morning is gone. 1 tsp in the AM with vanilla almond milk, same before bed. Life changing!!!!
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That sounds amazing! I’m a big fav of CBD oil. I use it often. So glad that you are having such good benefits from the combo. 🙂
Hi, are the quantities for black pepper, cardamom and cinnamon in the recipe given in terms of whole spices or powder?
I use all powdered spices for this recipe. 🙂
Worst recipe ever!! I followed exactly, no substitute. Never turned into a paste.
I shook several times because it continued to separate. And the recipe never gives a suggestion on how much to put into a single cup
Hi, Samantha! I am sorry to hear that you are having trouble with this recipe. And that you feel like it’s the worst recipe ever. It’s actually one of my favs. I make this every few weeks and have never had trouble getting it to thicken into a paste. Once the turmeric and spice thicken, I add the oil. Yes, you will have to stir in a lot to get it to come together, but it always does if you are patient. I am trying to problem solve without seeing what happened. The only thing that would make it not come together once you add the oil is if you allow the mixture to cool too much. The fat has to melt into it. I’m happy to answer any questions so I can help figure out what is happening. This really is a wonderful paste to have in the fridge, I promise.
As far as serving suggestions, I usually add between 1-2 tablespoons to my golden milk. I think I mention something like “You can add as little or as much as you like, depending on your preference.” It really is a personal preference how much you like. 🙂
I realized after that I forgot the salt. Could I add a touch of salt to each cup when I drink it?
Great recipe. My toddler son really likes Golden Milk so I thought this recipe would be a good idea.
First cup was a success—even without the salt!
He enjoyed his yellow moustache as well😜
Cheers.
You can just leave it out. Or just stir a titch of salt into the paste. That’s to awesome that your son likes Golden Milk. It’s such a good thing to have on a regular basis.
Hi! Thank you for this. Do you think it would act different with goat milk for the golden milk? I can not have cows milk.
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You can use any milk that you like. 🙂
You said your friend put it in iced coffee and it was delicious but how can that work when the oil would congeal???
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She made hot coffee first and added the paste. She iced it after it had cooled a bit. 🙂
I can’t wait to make this! Just curious, do I have to use a wooden spoon? I only have metal because I’ve heard wooden can hold onto bacteria. Is there a reason you recommend wooden here though? 🙂
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I use a wooden spoon so I don’t scratch my stainless steel or enamel-covered cast iron pots. You can use whatever spoon you like. 🙂
Hi I’m new to this but I really want to give it a go, do you go for all ground ingredients ie cardamom,cinnamon etc?
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Yes, I use all powdered spices for this recipe. 🙂
Made it twice now, and love the flavor. Much better than the golden milk I bought from Whole Foods and from a local restaurant. And a whole lot cheaper. I can make 2 weeks’ worth for the price of 1 cup from the restaurant.
The first time I made it, it never got to a paste consistency. I think your recipe has too much water in it. It was fine until I added the additional 1/2 cup of water. The second time I made it I did not use the additional 1/2 cup of water, and it turned out fine.
I upped the pepper to 1 tsp…I love the spiciness it adds..
Thanks so much for sharing this recipe!
Hi,
Great recipie!!!
Can I use 95% curcumin instead of tumeric? If so would I consume the same amount that you suggested (2 tsp) in my milk?
There is no hard and fast rule on how much to consume. I would use the paste to taste- mixing in what tastes good to you. Hope that helps.
Hi Katja!
I just made this and it feels so fatty. Have you tried it with less coconut oil. I cooked it more than twice as long as you suggested because it wasn’t thickening. It turned into a nice gravy, but once I added the coconut oil it became really greasy. I shook it well and added it to coconut milk (before it cooled) and it tasted so fatty. What are your thoughts?
The trick is to stir stir stir until it is completely incorporated . If it appears fatty, the oil did not get sufficiently mixed in. Shaking will not do the trick. You really have to stir stir stir it before you place it in the jar. Hope that helps. 🙂
So, I love this recipe! However, I’ve been questioning whether or not I’ve composed it correctly! Does it call for a 1/2 cup of each, ghee and oil, or a 1/4 of each; combined at a 1/2cup?
1/2 cup total. I do half and half. 🙂
How often is too often to consume this in one day? If I have a tbsp or two in a mug of almond milk in the morning and night, is that okay? Can you actually eat too much of this?
Totally fine to have this a few times a day. No worries. Enjoy!
Does this have to be refridgerated?
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Yes, it stay good for a few weeks if you use a clean spoon every time.
Would it be beneficial to add ginger? If so how much would you recommend?
The recipe does include ginger. You can see it in the recipe list above. ^^^
Why would my golden milk paste be brown?
Hi, Earle. I really don’t know why it would be brown. Turmeric is a nice golden color. I wonder if it might have something to do with the turmeric that yu used. Or did it burn?