Wellbeing with Nutrition
Nurturing the Mind and Body

Turmeric has many health promoting properties and has a long history of use in both Chinese and Indian traditional medicine.

Benefits of Turmeric include:

  • A potent anti-inflammatory helpful in reducing inflammation and pain in muscles and joints. 
  • Stimulates bile flow from the liver which aids digestion 
  • Is an incredible powerful antioxidant which supports liver detoxification
  • Lowers blood sugar and cholesterol
  • Promotes blood flow which improves flow of oxygen, nourishment  and toxins from the body tissues

In order to activate the therapeutic components of turmeric it needs to be heated and mixed with a fat. This is why turmeric is traditionally added to many curries during the cooking process along with fat. Making a turmeric paste to use in the golden milk recipe heats the turmeric and makes the process a lot easier.

Traditionally ground black peppercorns have been used with turmeric which, have been found to help the absorption of turmeric by the body.

Turmeric Paste


  • 1/4 cup turmeric powder (preferably organic)
  • 1/2 - 1 cup water
  • 1/2 tsp freshly ground black pepper


  1. In a pan combine 1/4 cup of turmeric powder, ground black pepper with 1/2 cup of water to form a paste
  2. On a low-medium heat, gently stir and cook the turmeric paste. If the mixture becomes too dry then add more water to maintain a thick but smooth paste.
  3. Continue cooking the turmeric paste for around 5 minutes.
  4. Allow the turmeric paste to cool then store it in a glass jar in the fridge.

Turmeric paste can be stored in the fridge for around 2 weeks and may be used to make turmeric tea (golden milk) and to flavour other foods like smoothies, yoghurt , fresh juices, soups and stews.

Precautions when using Turmeric Therapeutically

  • As turmeric thins the blood, be aware of possible interactions if you are taking blood thinning medication. 
  • Turmeric used therapeutically may also react with blood sugar lowering medications so again start with small amounts and observe any reactions before taking larger amounts.  
  • If you are pregnant, turmeric may stimulate uterine contractions so take this into account during 1st and 2nd trimesters or seek medical advice. 

Remember that Asians have been adding turmeric to curries for centuries but the amounts added are usually small (1-3 tsp turmeric powder added to an entire curry dish which is not consumed in one go by an individual).