Turmeric Paste & Golden Milk

January 8, 2012 , In: Health Tips, How to Videos, Recipes , With: 52 Comments

I am happy to share with you the first of our ‘how to’ series of videos! In this video I’ll show you how to make “turmeric paste” and then use it to make “Golden Milk”.

Turmeric is great in food, but also has many health benefits. It can be used as an anti-inflammatory for people suffering from arthritis, joint pain, clear the skin, muscle pain & many other benefits. It also aids in digestion, works as an anti-parasitic, and anti-bacterial. Turmeric is currently being investigated in many studies for possible benefits in Alzheimer’s disease, cancer, arthritis, and other clinical disorders.

There are many ways that you can add turmeric to your diet, however one of the ways I love is to have it in the form of “Golden Milk” or use the Turmeric paste with food.

So, how do you make it? It’s actually pretty fast and easy to make. Watch the below video! In the video Dr. Arjan Khalsa talks about the benefits of Turmeric, various oils and how to make this drink yourself in your home.

We hope you enjoy it and that this makes it a little easier to do something nice for yourself and your family.  Happy New Year to you all!  We look forward to another uplifting, prosperous, healthy year for the planet.  Enjoy!

Turmeric “paste” Recipe

This version of the recipe is meant to make a small amount of turmeric paste that you can store in the refrigerator and use every day for a few weeks which makes it quick and easy to have on a regular basis. I sometimes use it in fruit shakes or with apple juice if I am in a hurry and don’t want to drink it hot. Just take a small spoonful and add to whatever you like! (though start small if you are not used to it because it can be bitter in larger quantities).

Don’t know where to get Turmeric Powder?  I recommend high quality Organic Turmeric powder sold by Banyan Botanicals. Other brands of turmeric is also available at health food stores in the spice or bulk sections. It is also available in any grocery store spice section but typically only in spice bottles in very small quantities.

Frequently Asked Questions about Turmeric

Instructions: Take 1/4 cup turmeric powder, mix with 1/2 cup pure water and simmer over medium-high heat for at least 7 minutes, stirring constantly. You will notice a thick paste form. If it get’s too dry while cooking you can add additional water. Once cooled, put into a glass jar and put in fridge. This is good for a few weeks to one month.

If you are not familiar with Turmeric or where to get it, you should be able to purchase the powder from health food stores, Indian spice stores or other places online.

Making Golden Milk

Add 1 tsp of the turmeric paste to 1 cup. hot milk (cow, goat, soy, rice, almond, or any combination), maple syrup or honey to taste and 1/2 tsp. of almond or sesame oil. Gently heat and stir and then Enjoy!

The above information is from ancient ayurvedic tradition. Nothing in this article or video should be construed as medical advice. The recipe has naturally occurring ingredients which have traditionally been used to support the structure and function of the human body for thousands of years. Always check with your personal physician or licensed health care practitioner before making any significant modification in your diet or lifestyle, to insure that the ingredients or lifestyle changes are appropriate for your personal health condition and consistent with any medication you may be taking.


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  • Mary Ann

    This golden milk sounds wonderful. Maybe works a bit like chamomile tea at bedtime(soothing for sleep), but goes even farther with its pain relieving & digestive improving properties. Great video and information!

  • Bridget

    Dr. Arjan Khalsa, thanks for the great video! I've made turmeric paste before, but I just followed written directions and I think I let it get too dry. Your video was very helpful in showing a good consistency. The only oil I could find to add to my golden milk was toasted sesame oil–is that OK? I enjoy the flavor it adds but am not sure the toasting is a benefit to the oil in this case. (I posted this question on the Spirit Voyage blog, where I first watched your video, but didn't hear back. I'm hoping you can help me.) Thanks so much. Sat Nam!

  • gb

    Dr. Khalsa,

    I love this recipe. I’ve been making it for almost a year (on and off). My turmeric paste, however, is the only thing I feel like i do not have down. When I make it its always mealy and tends to sink to the bottom of my drink when I heat it up with milk.
    should my turmeric paste be smoothe? Also, it tends to separate with liquid on top when I store it–does that mean I’m not “cooking” it long enough?

    thanks so much,

    • GB, this is Dr Arjan’s husband. When turmeric is cooked it changes (becomes thicker) and it’s normal for it to be like that and sink (depending on how much you add to the liquid). If you are doing big heaping spoons, expect to have it settle on the bottom. I normally keep a spoon handy and stir as I drink it (if it is hot).

      As to as liquid separation. It’s normal for some of the liquid to separate when in the fridge. Hope that helps 🙂

      • Is honey necessary for added health benefits or is it added only for flavor? I’d prefer to omit as many sweeteners as possible.

        • Honey and sweeteners are optional and mostly for taste.

  • Susie

    Not sure if oil actually “lubricates joints”. Please explain, thanks

    • By using the word ‘lubricate’ what we mean is that, using oils: 1. Helps the turmeric absorb better into the cells for maximum benefit and 2. Omega 3 oils like coconut, almond, flax olive and sesame oils can help fight joint inflammation. In addition, the omega 3’s contain Vitamins A and D, which are important for maintaining healthy joints. Additionally, they form the building blocks of prostaglandins, which fight joint inflammation. Olive oil has been found to have similar properties to NSAIDS, or ‘Non-Steroidal Anti-Inflammatories’, so it can help to lower inflammation, so, in a sense, helps to keep joint moving the smoothly. Inflammation will cause restriction in the joints. I hope this helps!

      • Susie

        Yes, thank you, that’s a brilliant reply! I made turmeric milk last night and love it.

        • Oh awesome! I hope you love it and have great results with it!

  • How about using unsweetened coconut milk and coconut oil?

    • Any thoughts on coconut milk and coconut oil? I’d prefer using these products but would love to know your thoughts. Thanks!

      • I think that both are fine but that it’s important for each person to ‘feel’ what works for you. For myself, personally, I don’t do well with too much coconut when it’s been processed too much. I’m okay with coconut water but don’t do too well with the mild or ice cream. Some people are totally fine with it. I’m okay with the oil, as well, but my husband is not. I really try to encourage people to find which products work best with your body’s chemistry. I hope this helps!

  • Milos Mom

    Hello… Is the paste for ease of use or are there actual health benefits to creating the paste?

    • Arjan

      The paste makes it more bio-available… meaning your body can absorb it better. If you consider the Asians, they always have turmeric cooked into water, as in curries. Hope this helps to answer your question. I have a FAQ’s post on my site, as well, if you would like more information on turmeric. Thanks for checking in!

      • Milos Mom

        Thank you for the input Arjan. I watched your video on YouTube and was inspired to try adding tumeric to my diet. Be well. 🙂

  • Bernadette

    Hello, i am from Holland and my english is not that good but i will try the best i can.
    I have been reading a lot about Tumeric ( kurkuma in Holland) and i often read that you have to put pepper and a little bit of oil with the Tumeric to make it work 200% better.
    I do not know if that is true….What do you think about it??

    • HI Bernadette! Thanks so much for asking. As far as I’ve read, the black pepper helps when the curcumin has been extracted from the turmeric, itself and that, if you are taking turmeric, you don’t necessarily need the black pepper. Traditionally, in Asian households (where this originated, they don’t add the black pepper). However, I always encourage people to try things to see how YOU feel. We all have different body chemistry and it’s important to tune into how your body responds to what we eat. I hope this helps!

    • Dieter Bösch

      Du hast Recht, deshalb tue ich Turmeric oder Kurkuma z.B. auf den Braten, denn da ist immer Fett dabei, oder zur Leberwurst, es soll auch besser wirken, wenn man etwas schwarzen Pfeffer auch noch dazu streut.

    • Dear Bernadette, I have also heard that about black pepper, but the recipe that I was given by my teacher did not include black pepper. This recipe is the traditional one they use in India, as far as I know. I always suggest that people try things to see how your body feels with it. I don’t think it will hurt, for sure!

    • Sunny Bonds

      Very true. 2 teaspoon pepper and 1 tablespoon of coconut oil.

  • Julia

    Perhaps a silly question but I live in Spain and thus far have only found organic curcumin in bulk powder. Can I use this in place of organic turmeric powder in the recipe?

    • It sounds like the same thing. I think you’re fine on that.

  • Margaret Mx

    How long will the turmeric paste last in the fridge?

    • I had mentioned, in the video, that it should last for a couple of weeks, but I’m finding that it really only lasts 5-7 days before going bad.

      • Cera McCool

        How does it “go bad”? Does it spoil? develop an odor? an off taste?

  • Nicky Blanksma

    Hai I am from Holland too. I made the paste today and it is a little bit thick. Can I use it or must I make new paste?

    • Thick is fine….though while you are cooking it you can add more water so it doesn’t dry out while you cook it. Main thing is to make sure that it is cooked enough.

      • Nicky Blanksma

        Yes it has cooked enough. Thank you.

    • You can go ahead and use it. It will be totally fine once you mix it with milk. Have fun!

    • I would suggest just adding more water and cooking it for a bit longer, which will thin it out a bit. Thanks so much for asking!

    • Sunny Bonds

      Add pepper and coconut oil after you cook it

  • Yarrenbool

    When you say “cook” the paste for 7 to 9 minutes, does this mean keep it simmering, below simmer, or a full boil temperature?

    Really interested in trying this. Thanks for this post and video.

    • My apologies… just seeing this today.Yes, low simmer is best or even lower than that. I hope you were able to figure that out and have been enjoying it!

  • Javaria

    Hi arjan ,my question is my daughter have eczema by born she is 3year old .can u plz help me how turmeric help her.or second question is wht age we have to start turmeric milk for kid.

    • My apologies, I’m just now seeing this.. didn’t get a notification on this. I’m not able to give specific advice for specific ailments with people, but, yes, turmeric can be helpful with this. And, you can give turmeric, in small amounts, to small children. In Asia, little ones are having it in their food, as soon as they start eating.

  • Sandie Gasper

    Hi Dr Arjan,
    I have really bad dark circles under my eyes almost 14 years now, i have been trying to cover it with all sorts of make up but it just dont work. I would be very grateful if you could offer me some advise please

    • Dear Sandie, I’m not sure what the dark circles may be coming from, so not able to give you specific advice on that without knowing your health history. There can be several reasons for dark circles, and I wouldn’t want to give you advice that doesn’t work for your particular situation. I’m sorry that I’m not able to help out more than that.

      • Sandie Gasper

        Many thanks for responding. I will try your to Golden Milk has i do suffer from osteoarthritis, Thank you.

  • nishant kumar

    Thanks for the great tips doctor. I want to know which is the best turmeric in the market that you would recommend. I have hard time finding pure, organic turmeric. Thanks.

    • You’ll notice a few things: the smell will change to a more pungent odor. Additionally, there might be a white film that develops on the top. My general rule-of-thumb with anything is: ‘when in doubt, throw it out’. If you’re not sure if it’s color or odor is ok, better to just toss it and make a fresh batch

      • nishant kumar

        Is there a particular brand that you recommend ?

    • If you look at the above email by scrolling up, you’ll see a link to the ‘Banyan Botanicals’ line of og. turmeric. This is the one I carry in my office and use at home. I love it!…and if you click on my link, it helps send me some small commission change, which helps to support these emails. Thanks so much for your support!

    • Sunny Bonds

      Health food stores carry organic tumeric

  • Ellen Marshall

    Hello Dr. Just watched your video. What is the oil you are adding that begins with an ‘o’?

    • Good morning Ellen, I’m not sure which oil begins with ‘o’, but I do mention almond oil, sesame oil. You can also try coconut oil or olive oil, thought the olive oil probably won’t taste very good. I hope this helps clarify the mystery!

      • patcholi1961

        Being a polyglot, I believe that the oil Ms Marshall is referring to

        is Udo’s Oil. (U does sound like ‘oo’) It is marketed by Flora. Namasté.

  • Ellen Marshall

    Thank you so much for replying to me! I found what I was looking for: Udos oil. Ordered turmeric; can’t wait to try the golden milk.

    • Sunny Bonds

      Make sure you add 1 v teaspoon pepper and 1 tablespoon of coconut oil

  • Kathy Lair

    Thank you for posting these healthy tips. Just wanted to let you know that almond milk has a bad calcium in it than can contain heavy metal such as mercury.

    • Thanks for the tip! I’ve pretty much resigned myself to the fact that any food that we eat these days has some levels of toxins in it. Pretty hard to get away from….just have to do our best, right?!

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