Turmeric has been touted for its incredible medicinal properties for centuries, and there are many ways to incorporate it into your diet to get its health benefits. Here, we cover an easy-to-prepare Golden Paste recipe along with 7 different ways it can be used in food.
Understanding The Benefits Of Turmeric
Ancient healers relied on turmeric for its anti-inflammatory effects, which scientists are now standing behind, expressing that it can, indeed, be used to reduce pain and fever similarly to Tylenol or Ibuprofen. It can also mimic popular anti-inflammatory drugs called cox-2 inhibitors: Celecoxib and Vioxx — all without the side effects associated with them. Unlike these drugs (Vioxx being withdrawn by the FDA for safety reasons), turmeric is well-tolerated by the body.
Many scientific investigations have also found that the curcumin, the active ingredients in turmeric that gives it its golden color, can kill several types of cancer cells in the laboratory. For instance, in animals, its been able to prevent or slow cancer in the skin, breast, liver, stomach, duodenum and colon. Furthermore, curcumin also has the ability to slow new blood vessel formation in tumors, which causes asphyxiation of tumors and prevents their growth and metastases.
How Black Pepper Increases Turmeric Blood Levels
Circumin isn’t readily absorbed by the body, and once ingested, much of it gets metabolized. However, the heat in black pepper, called piperine, boosts the bioavailability of circumin by temporarily slowing down the process of the liver removing it from the blood. Research has also found that serum levels and levels of absorption of circumin also dramatically improve with the presence of piperine. In fact, one study discovered that when 2 g. of curcumin was ingested, serum levels remained very low, but when 20 mg. of piperine was added to curcumin, the bio-availability skyrocketed to 2000 percent!
How To Make Turmeric Golden Paste
- 1/2 cup turmeric powder (125 mls)
- 1 cup water (250 mls)
- 1 teaspoons ground black pepper (7.5 mls)
- 1/4 cup (70 ml) cold pressed olive or unrefined coconut oil
- In a pan, add turmeric to water.
- Gently heat and stir occasionally until you get a thick paste (6-10 min).
- To adjust thickness to liking, add more water or a bit more turmeric.
- Add pepper and oil. Continue stirring until everything is mixed well.
- Allow the paste to cool.
- Bottle the paste in an air-tight jar and refrigerate for up to 2 weeks maximum.
How To Use Turmeric Golden Paste
1) Chase 1/4-1/2 teaspoon with water 3-4 times per day.
2) Add good quality honey to turmeric to enjoy a better taste.
3) Make golden turmeric milk by adding the paste to warm or cold milk such as almond milk or coconut milk.
4) Add a dollop to meat dishes and hot soups.
5) Incorporate into smoothies.
6) Add 1 or more teaspoons of the paste to rice just after its been cooked.
7) Make turmeric tea by adding 1/4 teaspoon turmeric golden paste to a hot cup of already-brewed tea.
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Lisa, Yoga Coach
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Sponsored Health Resources
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NOTE: I update these links often so please check back to see what's new!
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Enjoy! Let me know how these work out for you. And if you run across anything I've missed please let me know.