Ways to Add Turmeric to Your Diet

With all of the health benefits offered by turmeric, let’s talk about ways we can get more turmeric in our diet. We’ll discuss a number of different ways to consume turmeric other than simply using it in a curry or other meal recipe.

Golden Paste

One great way to consume turmeric is to make a turmeric paste commonly known as “Golden Paste.” This paste is handy to keep in the refrigerator, and you can eat it by the teaspoon as is, or include it in other recipes. Golden paste includes black pepper and a fat (coconut oil), both of which increase the bioavailability of the curcumin in the turmeric. The black pepper increases the bioavailability of the curcumin by 2000 percent (yes, three zeros!), and coconut oil offers so many of its own health benefits, the more coconut oil we can introduce into our diets the better! If you regularly suffer from pain caused by inflammation, you’ll love Golden Paste. It’s a very good way to consume turmeric for pain relief. Many people with chronic inflammation take it daily (try about ½ to 1 teaspoon or so two to three times per day) and find noticeable relief.

Here’s what you’ll need to make the Golden Paste:

1/2 cup turmeric powder
1 to 1-1/2 cup(s) water
1-1/2 teaspoons ground black pepper
1/3 cup unrefined, cold pressed virgin coconut oil
And here’s how you cook it up!
Add 1/2 cup turmeric to 1 cup water in a small sauce pan and simmer at low temperature, stirring as you go. Keep stirring until you get a thick, smooth paste (anywhere from 6 to 10 minutes).
If the paste becomes too thick and grainy or gets clumpy, add a little water to smooth it out. If it is too runny, add in some more turmeric powder.
Once you have a nice thick, creamy paste, add in 1-1/2 teaspoons of black pepper.

Then add 1/3 cup of unrefined, cold pressed virgin coconut oil, simmer and stir until the oil and the paste are thoroughly mixed. Allow it to cool, and place the paste in a mason jar or other sealable container.
The Golden Paste should last for one to two weeks in the refrigerator. After that it tends to get a slightly metallic taste, after which you should not consume it.

There are numerous ways to consume Golden Paste. For starters, you can eat it as is, a teaspoon or so at a time. You can also add it to some warm milk (Turmeric milk is very popular in Asian countries; you can also add some honey to taste if you like it sweet), or you can add it to rice (add after you’ve cooked the rice, while the rice is still moist and warm). Almond milk or coconut milk work well with this, too. Golden Paste can be added to smoothies or fresh vegetable juices, curries or warm soups, or it can be incorporated into a salad dressing (fabulous with some rice vinegar, honey and roasted sesame oil). You can also make a nice, quick turmeric tea by putting some Golden Paste in a cup of hot water and adding some honey.

You can add in other herbs to turmeric paste that can enhance the flavor as well as adding to the health benefits of the paste. Here is a video with another variation that can be used in a lot of different ways.
Turmeric Tea
Another popular way to consume turmeric is to use the fresh turmeric root in a tea.

In a small saucepan, bring water to boil. Add about 1 teaspoon each of fresh grated turmeric and ginger per cup of boiling water. Reduce heat and simmer for about 10 minutes. Add raw honey and fresh squeezed lemon juice to taste.
If you cannot find fresh turmeric and ginger root, you can use ground turmeric and ginger root powder. Use 1/3 teaspoon each per cup of water, and boil the mixture for about 5 minutes, strain the tea (a coffee filter works nicely), and add raw honey and fresh lemon juice to taste.
To increase your body’s absorption of the curcumin, add black pepper and/or coconut oil to the tea.

Juicing fresh raw turmeric root is also an excellent way to gain the benefits of turmeric. If you have access to a juicer, here’s a recipe that will give you a nice boost of energy and noticeably help with inflammation-related pain.

2 cucumbers
3 small apples
2 lemons
1 large beet and its greens
2 thumb sized pieces of fresh turmeric root
1 thumb size piece of fresh ginger root
Run all these through the juicer, and then grind in some fresh ground black pepper (to increase the bioavailability of the curcumin in the turmeric). Stir well and enjoy!

If you try any of these, or have great ideas for variations, let us know! What are some of your favorite ways to add turmeric to your diet?

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