Turmeric first came to my attention about 15 years ago when I was a naturopathic student and the spice had started to get some serious attention in both the natural medicine and scientific community.
We knew that in countries where people use turmeric extensively in cooking, that the intake seemed to be associated with a lower level of certain chronic conditions including arthritis, gastrointestinal diseases and even cancer.
Traditionally turmeric was used to strengthen overall energy of the body, to improve digestion, regulate menstruation, relieve arthritis, gallstones, bruising, immune conditions (such as cold and flu) and toothache.
Clinical trials are now showing evidence that turmeric can help with :
- Dyspepsia and peptic ulcer
- Hyperlipidaemia – such as high cholesterol
- Certain cancers
- Inflammatory disorders including asthma and irritable bowel
- Psoriasis (when used externally)
Some evidence is even emerging that turmeric can assist with mood disorders with greater effectiveness that Prozac, and also beats Ibuprofen as an anti-inflammatory. However, unlike these medications, turmeric is safe and well tolerated in most people.
High-standard turmeric is now available in capsule form, however turmeric golden paste is a powerful way to get these benefits.
Personally, I definitely notice a difference when I haven't had turmeric for a couple of weeks - my little arthritic toes ache.
Below is an easy-to-prepare Golden Paste recipe, plus 7 different ways to use it in food.
I also share some thoughts on dosage.
WHY BLACK PEPPER BOOSTS TURMERIC BLOOD LEVELS
Curcumin is the active ingredient in turmeric and responsible for its golden color, but it is not readily absorbed by the body. Once ingested, most of the curcumin gets quickly metabolized before it can get absorbed. Piperine (the heat in black pepper) helps make curcumin more bio-available as it temporarily slows the liver from removing it from the blood.
We now know that the bioavailability, serum levels, and levels of absorption of curcumin all improved dramatically when both are present. (Although traditional cultures discovered this thousands of years ago).
One study found that when even 2 g. (a good dose) of curcumin was ingested, serum levels stayed very low. However, when 20 mg. piperine was added to curcumin the bio-availability increased by 2000%!
And it doesn’t take much. Even just a little pinch of black pepper – 1/20th of a teaspoon – can significantly boost levels.
INGREDIENTS FOR MAKING TURMERIC GOLDEN PASTE:
1/2 cup turmeric powder (125 g) – Use organic powder. I just love the Changing Habits Turmeric Powder, as I know that Cyndi goes out of her way to source raw ingredients which meet her strict standards.
1 cup water (250 mls) or a bit more to get desired paste consistency
1 teaspoons ground black pepper (7.5 mls) (or even 1/2 tsp. if pepper is too irritating)
1/4 cup (70 ml) un-refined Coconut oil – enhances the bio-availability of curcumin another seven to eight-fold
When eaten with fat as is done in India, curcumin can be directly absorbed into the bloodstream through the lymphatic system thereby partially bypassing the liver.
QUICK & EASY DIRECTIONS
Add turmeric to water in a pan. Heat gently along with stirring. Do this till you get a thick paste, approximately 6 to 10 min. Adjust thickness by adding some water or adding a bit more turmeric.
Finally, add the pepper and oil. Keep stirring to ensure that all ingredients are mixed properly. Allow it to cool.
Bottle in clean jar with tight-fitting lid and refrigerate it for 4-5 weeks or more. This will ensure you can make it once and use for days.
Okay, so now you’ve slaved (not exactly true, I know) to make your golden paste. What do you do with it?
7 EASY AND FABULOUS WAYS TO USE TURMERIC GOLDEN PASTE
1.) Take half a small spoonful (~ 1/4 to 1/2 teaspoon) and chase it with water…all done! It’s one very popular way if you don’t like the taste (over quickly, no fuss or bother) and my favourite to spread it out through the day. One teaspoon is equal to ~2,000 mg. Best to take smaller quantities 3-4 times per day, especially if battling chronic neuro-degenerative, cardiovascular, pulmonary, metabolic, autoimmune diseases, or cancer.
2.) Turmeric honey. Some may not like turmeric paste’s taste by itself. Adding good quality honey makes the job easy.
Raw honey has its own health benefits. Adding raw honey to paste enhances its already existing health benefits. Just mix the paste with honey (to desired taste)
3.) Add to warm or cold milk. Golden turmeric milk is one of the most popular ways to take turmeric daily. Turmeric milk is extremely popular in Asian countries. I prefer to use use almond milk, cashew milk or additive-free coconut milk as dairy is inflammatory for some clients.
Simply add some turmeric paste in your milk and maybe a little honey or stevia (please not artificial sweeteners).
4.) Add to meals and hot soups. Simply add a dollop of golden paste. I’ve found I can ‘hide’ it in dishes with other stronger flavours.
5.) Add to smoothies. There’s no limit to innovations you can do here. Experiment. Add turmeric golden paste to all kinds of smoothies and make your favourite ones even healthier.
6.) Add it to rice. Turmeric golden paste can easily be added to rice. You can add 1 or more teaspoons after you have cooked the rice while still warm which enables smooth mixing.
7.) Turmeric tea. You can add 1/4 teaspoon turmeric golden paste to a hot cup of already-brewed tea, add honey, maybe a splash of almond milk, and your quick turmeric tea is ready. The taste and texture may not seem like a “normal tea” as it has black pepper and oils … but it is tasty; I have tried it.
DOSAGE FOR TURMERIC GOLDEN PASTE
Ground Turmeric: 1 teaspoon (2,000 mg. or 2 grams)
According to the traditional medical community, 2,000 mg – 3,000 mg, and this is considered the maximum amount of standardized turmeric curcumin you should take per day, although some studies show that 8,000 mg per day can be taken without any effects of toxicity. If taking higher doses, it is always best to work with a healthcare practitioner, especially if you are pregnant or wanting to conceive.
Studies show that you will start to notice a positive effect after 2 weeks, however as most conditions which benefit from turmeric are chronic, treatment with turmeric should be considered long term.
(References available upon request).
Naturopath, Nutritionist and Herbalist