Turmeric health benefits ~Enjoy more daily!


Conversations about “inflammation” are everywhere. Here’s a trend that is probably here to stay. As research indicates, “inflammation” is a probable cause of most ‘imbalance’ or dis-eases.  I know it’s a busy life. I know that so many of us are truly rushing from one activity to the next and that the last thing many of us have time for ~ is healthy ‘from scratch’ meals.  This is probably more important NOW than ever, however.

I confess to being slightly addicted to my fellow bloggers posts and their great meal ideas. So many people these days have allergy or ‘sensitivity’ challenges, or ‘irritable bowel issues’.  Many of these issues (no, not all.) are rooted in the body’s ability to fully digest and assimilate the nutrients of the food being eaten.  Also, I believe that our immune systems have ‘gotten confused’.  Remind me to tell you about the importance of probiotics (again!)

The other part about our busy lives ~ we may shy away from new habits because we don’t feel that we have the time to explore or we want to do things as ‘we’ve always done them’ so that it’s EASY.

and then along comes  TURMERIC.  No . Turmeric isn’t NEW.. in fact it’s ancient. but for many of us, it’s really only in the last 10 years that the ‘literature’ and the internet have brought Turmeric (please pronounce the first R in turmeric.. one of my pet peeves is when it’s pronounced toooomeric.. NO NO!!)

what was I saying?  oh yes… Turmeric is an important herb to know. AND.. to incorporate into our lives. The research is simply too astounding to ignore. I posted about some of Turmeric’s healing qualities here  and how I use it paired with ginger root here.

But HOW do we ensure that we can include turmeric in our days easily without spending hours on research?

Ta da …  Here are some ideas for YOU !!  I’ve been making all sorts of delicious concoctions. Most of these below are the results of ‘play time’ with other herb-gals,  creating some new favourites with tastes we already enjoy. It’s really just about that, isn’t it?  I love coconut and lime. You may not.  What do you love as a flavour combination?

3 IMPORTANT things to remember to maximize Turmeric health benefits:
1. Boost the absorption rate of turmeric by 2000% by combining with freshly ground black pepper.
         2. Mix it with a healthy fat so that it can bypass the liver and extend it’s benefits throughout the body.
         3. Warm it up. It is more bio-available when heat is added.


Some of these ideas are made easier by having a kind of paste made by mixing good quality water and turmeric powder together. This is a ‘base’. I normally try to use it within 2 weeks but apparently it’s fine for longer.

Forgive me. I don’t know where I got this ‘paste’ recipe. Years ago online.. there are probably many versions of this — but this works just fine and is simple to do.  Enjoy this little hand-held walk through some turmeric ideas.. I originally called this post “MAXIMIZE your TURMERIC“.  Hope you find it helpful.

I’d LOVE LOVE LOVE to hear back about what you are doing and how you are including Turmeric in your life..
It’s an herbal ally that we need to see more of!

Turmeric “paste”

Here’s a recipe for a small amount of turmeric paste that you can store in the refrigerator. It will keep for 2-3 weeks in the fridge and ready for you to use it on a daily basis. It’s easy to make ‘golden milk’ or ‘golden yogurt’ or ‘golden smoothies’ when the ‘star’ ingredient is ready and waiting! In a hurry?  Take a spoonful and add it to your meals!

Measure  1/4 cup turmeric powder.
Place the turmeric powder in a small pot.
Add 1/2 cup of pure water. Stir well.
Simmer over medium-high heat for at least 7 minutes, stirring constantly.
A thick paste will  form. If it get’s too thick (and dry)  while cooking, just add more water.
Allow to cool.
Spoon into a glass jar with a tight fitting lid.
Note: I always use my turmeric paste within 3 weeks. It’s bitter, so use it in small quantities while getting used to the taste!






Golden Milk or Turmeric Tea

Whatever name we call it and whatever combination of ingredients we use – it’s delicious. It’s easy to make and it’s a very good choice for you and your family! Turmeric health benefits are too numerous to not make this tea a part of your life!

How to Make:
Take 1 tsp. of the turmeric paste and add to a small pot.
Add 2 cups of MILK (cow milk, goat, almond, hemp, rice — or a combination)
Warm this mixture, stirring often.
Add maple syrup, raw honey or stevia (if wanting a sweetener)
Add a grind or two of fresh black pepper. Mix well.
Take off the heat and pour into a cup to enjoy.
optional:  To incorporate the suggested ‘good fat’ to increase absorption, add 1/2 tsp of sesame oil, coconut oil or Udo’s Oil^^

NOTE: The combination of the anti-inflammatory properties of Turmeric can be very beneficial.
Add this small amount of GOOD oil to the mixture and the tea is made more powerful, more therapeutic (increased absorption is ‘key’!)
More to come on the benefits of good oils.. Suffice to say — VERY helpful for ARTHRITIS. — osteo and rheumatoid

TurmericTea SB

1 cup Coconut Milk (or almond)
½ tsp Cinnamon
1/8 tsp Nutmeg
1/2 tsp Turmeric (or more if you prefer!)
2-3 ‘grinds’ of fresh black pepper

optional: Dash of Cayenne Pepper
               :Raw honey or Maple Syrup to taste
               : add good 1/2 teaspoon of coconut oil or ghee

Combine all ingredients (except honey) in a pot and, warm up slowly, stirring often.
NOTE:  Do heat slowly so that the coconut milk doesn’t thicken up too much. 

Coconut + Lime + Ginger Tea with Turmeric

1/4 cup finely grated unsweetened coconut
2 to 3 teaspoons minced ginger
2 1/2 cups boiling water
1 tablespoon fresh lime juice, to taste
2-3 ‘grinds’ of black pepper
Add  1 teaspoon or  to 1 1/2 teaspoons honey (infused with turmeric) to each serving.*
Optional: 1/2 – 1 teaspoon of ghee or coconut oil

Measure the coconut and ginger and put in a large pyrex measuring cup (or glass, ceramic etc container with lid)
Cover with boiling water.
Cover and allow to steep for 20-30 minutes (or longer, if you prefer)
Strain the mixture into a bowl  and press the coconut against the strainer to extract all the yummy liquid. I tend to use ‘canning jars’ or glass measuring cups for this tea.
Reheat the infusion and it’s almost ready to serve!
Stir 1 teaspoon lime juice and 1-2  teaspoons of honey-turmeric paste into each cup. Stir well.
You can make the ginger-coconut infusion  ahead of time and keep it  for a day in the refrigerator.

*Honey infused Turmeric

I keep this on hand in a small canning jar, so it’s ready to add to this tea or any other combination!
It’s easy. Simply combine the turmeric powder with the honey and keep in a glass jar with a good fitting lid.

1/2 teaspoon turmeric
2 tablespoons honey


TURMERIC ‘hot toddy’

8 ounces (1 cup) almond or coconut milk
1/2 teaspoon turmeric powder
1/2-inch wide round slice of ginger root, peeled and finely chopped
Dash of cayenne pepper
1/2 – 1 teaspoon honey or maple syrup (or a pinch of Stevia powder)

Optional : 1/2 tsp of cardamom or cinnamon
                 : or a small pat of butter or teaspoon of good quality coconut oil is delicious!

Warm the milk on the stove.
Combine the other ingredients in a mug or cup. I tend to use a glass canning jar. (but then.. you know if that if you have read my ‘recipes’ before)
Add a little of  the warm milk into the mug and stir until the mixture is smooth without lumps.
Slowly add the rest of the milk and mix well.
I leave the ginger but it’s easy to strain it out if preferred.


Add  1 teaspoon of turmeric, 1 teaspoon ACV, 1 teaspoon raw honey in a cold fresh ginger tea

 Tropical Smoothie with TURMERIC

1 cup Coconut milk
1/2 cup frozen mango chunks (or pineapple!)
1 tbsp coconut oil
1 banana
1 tsp chia seeds
2 grinds of black pepper
1/2 tsp cinnamon powder
1/2 tsp ginger (grated, fresh if possible)
1/2 tsp turmeric, powder



Many people believe that we can benefit (and increase absorption of the ‘curcumin’ in the turmeric by adding black pepper. Others believe that we must include a good fat to ensure proper assimilation of the healing benefits. To be honest, there are a lot of ideas. I do enjoy the taste of turmeric and fresh cracked black pepper. I often add a dollop of good quality coconut oil to dishes where I have added turmeric ~ for just that reason!

FISH ~ the next time you are cooking fish, try a light pan fry with butter. Add salt, pepper, lemon juice and a sprinkle of turmeric.

CHICKEN ~ Create a dry rub with herbs + spices OR mix some turmeric with a little butter and S+ P and rub on the skin before roasting.   TIP:  Mix turmeric into softened butter and then clarify it to create ‘turmeric ghee’

CHILI idea – Add 2-3 teaspoons of turmeric powder into your regular chili and change it up a bit.*

* Do the same for any of your winter casseroles, soups, stews or sauces!  Here’s an example of one of my favourites…Click here.

VEGGIES ~ Roast your veggies dusted with a little cumin, salt, pepper and turmeric tossed with some olive or coconut oil

again… I would LOVE to hear what you are doing with Turmeric. Every day or every week.. ONE SMALL CHANGE will translate into better health!   Please comment.. Leave your ideas and we can all learn!     Enjoy it all..   Carol

Fresh Turmeric root chopped


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  • I drink about 6 oz. of kefir first thing in the mornings, I put a bit of tumeric, pepper and salt in it. I like my kefir and yogurt savory so it works out well. Also, you need black pepper and a bit of fat like coconut oil for your body to fully absorb/utalize the tumeric. I figure the full fat kefir is good enough for the fat content needed. I like Indian food but no one else in my family does so I have to find creative ways to use the tumeric.

    • HI Edie! Thanks for sharing. I do add black pepper to the turmeric when using it in savoury dishes and sometimes in the drinks too, as noted. Sometimes, coconut oil is also my choice as a good fat. I received a gift of ‘organic pumpkin oil’ from a dear friend and have also added that. I must try the kefir idea. Thanks for sharing!

  • I add turmeric to my eggs and tomatoes dish ..changes the taste
    I make crackers with turmeric
    Make savory pancakes with turmeric
    I mix it with chickpea flour and make a face mask once a month ..
    Plus much much more :)

  • I use turmeric in everything, in all my ferments I put in a heaped tspn of turmeric, and we use it in all our curries, be it chicken, fish or veggies. I also have Curcumin capsules for rh. Arthritis.

  • I add 3/4 teaspoon to our breakfast smoothies which have as a base homemade full fat raw milk kefir. We vary the fruits in season, add celery and carrots, ginger, a dash of black pepper finely ground and sometimes beets. Sprouted pumpkin seeds or freshly ground flax seeds and 1T coconut oil go in as well. It is a healthy and satisfying breakfast. I am losing bad fat, and my husband is gaining healthy weight. My inflammatory arthritis is visibly improved, The joints in my hands are more flexible, less gnarled and feel so much better! Thank you for these ideas!

  • 1/2 1 teaspoon of turmeric powder in some water….shot down… as a supplement….I also add some to almost every dish I cook…

  • I have been making myself golden milk. I recently found out that I was allergic to milk but one cold rainy day, I made myself 2 cups of golden milk and my face swelled up. Researching on the internet said that Turmeric was the likely culprit. When I have an allergic reaction to milk, my lungs and throat are the issue not swelling on my face. What do you think?
    by the way, now when I make it, I use coconut milk.

    • Hello Robyn. When you make it with coconut milk, do you experience any symptoms? I use coconut milk personally, for the most part, but alternate with what’s on hand.

  • I have been making a drink with turmeric and ginger root. I use 1/4 cup dried roots of each of these. I simmer them, blend them, and do all I can to get every ounce of goodness out of these roots. After the juice is cooled, yet warm enough to dissolve the honey, I add raw honey, apple cider vinegar, lemon juice, a dash of cayenne pepper, coconut milk and sometimes also some coconut water. I crave this stuff – I drink 1 cup of this with every meal. It addresses detox, digestive enzymes, inflammation, among a whole host of other things!

    • Thanks for sharing Rose. yes, I have written about that a year or two ago.. I love the combination. Thanks for reminding me. All of the additions you’ve suggested, are wonderful and you are so correct.. will enhance health!

    • People do use it as a facial ingredient. It has been used for centuries in India. I keep intending to make myself one..
      I am very fair skinned – and wonder about the yellow dye on my skin. Love to hear from anyone who has tried it and the
      results .. both the skin – feel and the resulting colour!!

  • I have smashed my big toe really bad. The nail has finally fell off after a month. Anyways, it tells me to alternate Fuller’s Earth and Turmeric paste, letting it dry on after each application. Fuller’s helps reduce inflammation and cools the bruised area. While Turmeric also, has both anti-bacterial and anti-inflammatory properties. It reduces the swelling and helps prevent infection.

  • Hi Carol,
    As someone whose Lupus is at this moment flaring up badly, I want to try this. I don’t have much money, and want to buy in “bulk.” How can I be sure that what I buy is fresh, and not old? How can I substitute fresh root for powder – can you suggest substitution quantities, please?

    • HI Michelle. Where are you located? These recipes are for organic turmeric powder. There are other uses for fresh turmeric, but I use good quality organic turmeric here. I will help you find a good source. Let me know please. Carol

  • Great post, great info…until the part where you say to add it to soy milk. Because, of course, soy is not a health food and soy milk is actually just a by-product afterthought of the soy oil industry and is highly processed.

    • Thanks Lynn for point. Thanks. I avoid soy milk, personally and don’t recommend it. There are some folks who can’t tolerate other ‘milks’ so included it for them. Will clarify in the article. Thanks again. There are ‘levels’ of good choices.. and also not so good..

    • Good for you Delveen! A couple of slices each day sounds great. How much is good? Are you treating inflammation or a particular health issue or eating Turmeric for general well-being?

  • I make a pain relieving juice drink with turmeric and ginger root.
    2 cups pineapple
    1 English cucumber
    3 carrots
    6 stalks celery
    1 1/2 inch ginger root
    1 inch turmeric root.
    Drink each morning and night. It helps my hands with arthritis

    • Thanks for sharing Sandi!
      I make a very similar concoction but LOVE the pineapple which of course, makes so much sense (bromelain) and must make the drink taste fabulous! Excellent.

      • I find that pineapple gives me “gouty” symptoms in my right ankle which has had operations, so I steer clear of it, shame really, because it’s so very good for a number of things.

  • I saved a shaker from herbs, I add 1/3 turmeric powder. 1/3 garlic powder, & 1/3 cayenne pepper. It is great sprinkled on most things: salads, eggs, meats. Just totally wonderful!

  • Thanks for the ideas. We grow Tumeric and juice the roots. We then freeze the juice in iceblock trays. A Tumeric iceblock added to fresh orange juice with a few grinds of black pepper is a good start for the day.

  • I make a kicked up ginger/turmeric lemonade and my husband and I drink a glass of it every morning.

    Put 2 organic lemons (with peel) and a 2″ chunk of fresh ginger through a juicer. Add this juice to 2 quarts of water, 2 teaspoons turmeric a dash of cayenne, and sweeten to taste with Stevia or Splenda.

    • Thanks for sharing Patti! I make a similar but normally use a drop of Stevia extract or 1/2 tsp raw honey to sweeten if needed. Sometimes I like it on the ‘tart’ side!

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