Quick Answer: The easiest ways to use turmeric paste (golden paste) are stirring it into warm milk, tea, smoothies, soups, curries, rice or salad dressings, sweetening it with honey, or taking it straight off the spoon. Pairing it with a little fat and black pepper helps your body absorb curcumin, turmeric's key compound.
So you have made your golden paste — now you are thinking how to use it. It's just to add to the dog's dinner, right? No, there are many ways to incorporate golden paste into your daily diet.
In This Article
- Why How You Take Turmeric Paste Matters
- 10 Easy Ways to Use Turmeric Paste
- How to Store Turmeric Paste
- Where Turmeric Australia Fits In
- FAQs
- Our Simple Recommendation
- References
Why How You Take Turmeric Paste Matters
Curcumin, the main active compound in turmeric, makes up only around 3% of turmeric powder by weight on average, and on its own it is poorly absorbed by the body. That's exactly why golden paste recipes include two extra ingredients:
- Black pepper — contains piperine. In a human study, taking piperine with curcumin increased curcumin bioavailability by around 2,000%.
- A healthy fat (coconut oil, olive oil or similar) — curcumin is fat-soluble, so taking it with fat helps your body absorb it.
The good news: every idea below works with the paste you've already made. Where you can, pair it with foods that contain some fat, like milk, yoghurt, avocado or olive oil. For the full explanation, read The Science Behind Turmeric and Black Pepper on our sister site, Nature's Help.
10 Easy Ways to Use Turmeric Paste
#1. Honey
If you find the paste a little hard on the palate, you can sweeten it up simply by adding some honey.
A good starting ratio is about 1 teaspoon of honey to 1 teaspoon of paste. Mix it in a small bowl and eat it off the spoon, or use it as a base for the tea and milk ideas below.
#2. Warm Milk
Golden milk/turmeric milk is one of the most popular ways to take turmeric in the daily diet. Turmeric milk is extremely popular in Asian countries. You just need to add some turmeric paste to your warm milk and drink it. That's all! Warm milk at night helps in inducing sleep, apart from its usual benefits to bones etc.
Quick golden milk: warm 1 cup of milk (dairy, almond, oat or coconut), stir in ½–1 teaspoon of paste, and add honey and a pinch of cinnamon or ginger to taste. Full-fat or coconut milk is a good choice here, as the fat helps with curcumin absorption.
#3. Salads
You can make a really tasty salad dressing by adding a bit of oil to your paste until it is runny enough to pour over your salad.
Simple dressing: 1 teaspoon of paste, 2 tablespoons of extra virgin olive oil, a squeeze of lemon juice and a pinch of salt. Shake it in a jar and it's done. It works especially well on roast vegetable, chickpea and grain salads.
#4. Smoothies
There is no rocket science in this one. Just add a teaspoon to your smoothie. A turmeric and banana smoothie tastes a lot better than it sounds, I promise.
Try banana, mango or pineapple with a spoonful of yoghurt, nut butter or avocado. The fruit masks turmeric's earthy flavour, and the fat helps absorption.
#5. Curries
This one is also quite obvious. Our favourite recipe is Curried Sausages, made with turmeric powder instead of the traditional curry powder. You can use a lot more turmeric as well, so it is a really good recipe for good turmeric consumption.
When using paste in curries, stir it in towards the end of cooking rather than at the start. Long, high-heat cooking can reduce curcumin content, and the paste already contains the oil and pepper your curry base would have anyway.
#6. Rice
Many of us have rice in meals or otherwise. Turmeric paste can easily be added to the rice. You can add it after you have cooked the rice while it is still warm and moist (this enables smooth distribution of the paste everywhere).
Around 1 teaspoon of paste per cup of cooked rice gives a golden colour and mild flavour. Add a knob of butter or a drizzle of oil for extra flavour and better absorption.
#7. Lemon Energy Balls
These are a great snack idea packed with superfood goodness. See recipe here: Lemon Energy Balls.
Snacks like these are one of the easiest ways to make turmeric a daily habit. Make a batch on the weekend, keep them in the fridge, and you've got a grab-and-go option all week.
#8. Tea
Another great way to have turmeric paste. You can add turmeric paste to a warm cup of water, add honey, and your quick turmeric tea is ready. (Note: you may wish to strain it a couple of times first, as it may be a bit grainy.)
For extra flavour, add a slice of fresh ginger or a squeeze of lemon. Use hot, not boiling, water, and give it a stir before each sip, as the paste tends to settle at the bottom.
#9. Soups
This is the best! It can change the flavour a little or a lot — it's up to you. Simply stir in as little or as much as you want, to your own liking. Our favourite is this Turmeric & Chicken Soup.
Pumpkin, carrot, lentil and cauliflower soups pair especially well with turmeric. As with curries, stir the paste through just before serving.
#10. Take It As Is
You can simply spoon it out of the bowl if you like. This is one very popular way, especially if you are taking a teaspoon to 1 tablespoon daily.
If you're new to turmeric, start with around ¼–½ teaspoon a day and build up gradually over a week or two. This gives your digestion time to adjust.
How to Store Turmeric Paste
Keep your golden paste in a clean, airtight glass jar in the fridge and use it within about 2 weeks. Always use a clean spoon to avoid contamination.
Made a big batch? Spoon it into an ice cube tray and freeze it. Each cube is a ready-made portion you can drop straight into soups, curries or warm milk.
As you can see, without too much overthinking, using turmeric paste is really quite easy. We have lots of other turmeric recipes on our site too that you will love. Click Here!
Where Turmeric Australia Fits In
Golden paste is a great option if you enjoy cooking with turmeric. But if you're short on time, travel often, or simply don't love the taste, our Organic Turmeric Capsules are an easy way to keep turmeric in your daily routine — no mixing, no mess, no yellow-stained benchtops.
Many customers use both: paste in meals when they're at home, and capsules for consistency on busy days.
Shop Organic Turmeric Capsules →
FAQs
What is golden paste made of?
Golden paste is typically made from turmeric powder, water, a healthy oil such as coconut or olive oil, and freshly ground black pepper, cooked gently into a thick paste. The oil and pepper help your body absorb curcumin.
How much turmeric paste should I take a day?
Many people take between 1 teaspoon and 1 tablespoon daily. If you're new to turmeric, start with ¼–½ teaspoon and build up gradually. Speak to your healthcare professional if you're unsure what's right for you.
How long does turmeric paste last in the fridge?
Stored in a clean, airtight jar in the fridge, golden paste generally keeps for about 2 weeks. For longer storage, freeze it in ice cube trays.
Does cooking destroy the curcumin in turmeric paste?
Long cooking at high heat can reduce curcumin content. For curries, soups and rice, stir the paste in towards the end of cooking or just before serving.
Why does golden paste need black pepper?
Black pepper contains piperine, which has been shown in human research to significantly increase how much curcumin the body absorbs. That's why it's a standard ingredient in golden paste.
Is turmeric paste or turmeric capsules better?
Both have a place. Paste is great if you enjoy cooking and want turmeric in your meals. Capsules are better for convenience, consistency and anyone who doesn't enjoy the taste.
Who should avoid turmeric paste?
Check with your healthcare professional before taking turmeric regularly if you are pregnant or breastfeeding, have gallbladder problems, or take blood-thinning, diabetes or other prescription medications.
Our Simple Recommendation
Pick two or three of these ideas that already fit your routine — golden milk at night, paste in your smoothie, a spoonful stirred through dinner — and stick with them. Consistency matters more than variety. Always pair your paste with a little fat, and on the days you don't have time to cook, keep capsules on hand so you don't miss out.
Shop Organic Turmeric Capsules →
References
- Shoba G, et al. (1998). Influence of piperine on the pharmacokinetics of curcumin in animals and human volunteers. Planta Medica.
- Tayyem RF, et al. (2006). Curcumin content of turmeric and curry powders. Nutrition and Cancer.
- Hewlings SJ & Kalman DS (2017). Curcumin: A Review of Its Effects on Human Health. Foods.
- National Center for Complementary and Integrative Health. Turmeric.
About the Author: This article was written by Kirsty Strowger, Founder of Turmeric Australia and Nature's Help — two of Australia's most trusted natural health e-commerce brands. With over 20 years of experience in the health and wellness industry, Kirsty has become a recognised authority in natural health education, product development, and women's wellness. For more than a decade, Kirsty has been writing evidence-based articles that empower Australians to take charge of their health naturally. Her passion for creating high-quality, science-backed supplements has helped thousands of Australians improve their wellbeing — the natural way.
Disclaimer: This information is provided for general educational purposes only and does not constitute medical advice, diagnosis or treatment. Turmeric may interact with certain medications, including blood thinners and diabetes medications, and may not be suitable during pregnancy or for people with gallbladder conditions. Always consult a qualified healthcare professional before adding turmeric supplements to your routine, particularly if you have a pre-existing health condition.
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