So it’s been quite some time since I have been getting queries on ‘how to make Turmeric or Golden Paste with fresh or raw turmeric roots?’
It is quite an interesting query but I never got down to preparing the recipe (excuse me for the laziness). But nevertheless, I do get fresh roots and consume them every day as a salad or pickle or just fermented in brine with every major meal.
Now this recipe focuses on orange-yellow turmeric roots [Curcuma longa]. Now first up is the discussion of curcumin content: how much curcumin do you get from making Golden Paste with fresh roots?
Most manufacturers state that curcumin in the turmeric powder is less than the fresh roots because some of it is lost in processing. And that is true since peeling, boiling and grinding fresh turmeric roots will lead to a slight loss of curcuminoids.
It is said that perhaps you will need a lot of roots in comparison to the powder to deliver the same amount of curcumin. But perhaps that concern is just in relation to the difference in dry weight and moisture content of the powder and roots.
If you use an adequate amount of roots you can get the necessary dose of curcumin for daily health benefits as the paste made from powder.
Since you are making a paste form the consistency and the volume of the product is similar to Golden Paste made from turmeric powder; so it is not like you have to eat a lot of fresh roots to get the desired curcumin content.
Besides fresh roots have over 100 more beneficial compounds to offer than curcumin. (Read Turmeric or Curcumin: Which one should you take?)
There is no specific proportion if you are an experienced cook you would probably know the adjustments. Nevertheless, we have got it covered in the ingredients section below.
The next question is the bioavailability issue of turmeric and curcumin. Since you are using fresh roots, there is no bioavailability issue in the first place.
Curcumin is in its natural form with the perfect ratio of curcuminoids and turmeric oils and this combination eases the absorption of curcumin.
So is there a need to add black pepper and oil? Theoretically, curcumin with the natural oils is well absorbed in the body.
But how does this absorption compare with curcumin-black pepper combination or curcumin-lipid combination is still a thought.
Dietary black pepper does improve absorption of any compound by interfering in the drug metabolism process. And adding black pepper is beneficial for health and it potentiates the action of curcumin. (Read Health benefits of Black pepper and Turmeric)
A regular dose of healthy fats like olive or coconut oil is great for health and what better way to include it in your diet as combining it with turmeric.
Also is it necessary to cook the paste? In the powder based recipe you need to cook the paste so that turmeric is better dissolved in water. Though not a necessity in this recipe; I still recommend cooking the paste for just 2 mins to get the desired consistency. (Read Do I need to cook turmeric to get health benefits?)
Finally the taste, there is actually no difference between powder based Golden paste and fresh roots Golden Paste in terms of color, texture, taste, and aroma. Try it for yourself!
Table of Contents
How To Make Golden Paste From Raw Fresh Turmeric
Ingredients
- 4-5 fresh turmeric roots of medium to large size (the ones I used were around 3-4 inch in length)
- Less than 1 cup of water (less water than powder based Golden Paste since roots are high in moisture and juice)
- 2-3 tsp of freshly ground black pepper
- 50 ml cold pressed olive or coconut oil
- 1 tsp cinnamon powder (optional)
- 2 tsp ginger powder (optional)
Procedure
1. Wash and clean the roots well. Gently peel the roots so as to get rid of the brown peels without losing out on the orange flesh. You may like to keep the peels on but I opted for removing them because it is difficult to grind the peels well and they would interfere in the overall texture of the paste. So it is your personal choice.
2. Finely chop the roots. You may consider grating them and I did try that, but I felt it leads to quite a bit of loss of fresh juice and curcuminoids from the roots compared to finely chopping. Note your hands are likely to get stained so you can use gloves to avoid it.
3. Add the finely chopped roots to a blender to get a fine paste. The first round of blending will give a semi coarse paste. Add enough water to make the paste moist (around 1/2 cup approx) and blend once again. This should give the final consistency.
4. Now transfer the contents to a bowl or suitable container. You may need to add a little water to the blender container, in the end, to get all the contents of the bowl. Now cook this paste on low flame/temperature with continuous stirring to get a thick consistency.
This should take around 3-5 mins. Ensure you are stirring continuously to avoid it from sticking to sides and burning. As soon as any bubbles are seen switch off the flame/electric stove.
5. Take the mixture off the stove and add black pepper and oil. Give it a good mix with a spoon. You can add cinnamon powder and ginger powder if needed. Personally, I like adding to the two for flavor and health benefits.
6. Let the mixture cool and it is ready to be consumed.
Troubleshooting
1. Is it ok to leave the peels of the root on?
That is your personal choice, it is absolutely fine to leave the peels on.
2. The paste is too coarse or dry, what should I do?
Add just enough water to make the paste moist but not too much to avoid making it watery or thin in consistency.
3. The paste is watery, what should I do?
No problem. You would just have to cook it a little while till the water content reduces to give a thick paste.
Dosage of Golden Paste from Fresh Roots
The dosage is same as powder based Golden Paste: 1-2 tsp 2-3 times a day (precisely 1 tsp 3 times a day).
If you are new to this, then start with small doses such as ¼-1/2 tsp a day for a week. And if no side effect is observed (gastric discomfort) then increase by ½ tsp every week and work your way to the ideal dose.
We recommend taking 1 tsp thrice a day but this totally depends on you, some readers are fine with less quantities while some take more.
Avoid taking on an empty stomach to avoid acid reflux like symptoms.
Precautions
Dietary turmeric is absolutely safe. The only thing that may bother you in preparing this paste is the yellow stains on hands and vessels. For hands, you can use gloves while peeling and chopping the roots.
If you are bothered about Turmeric stains please read 14 Ways to take care of Turmeric stains
Storage
Use an air-tight container, preferably glass container, to store this paste. Refrigerate once the paste cools down. It should be fresh for at least 2 weeks.
How to include raw/fresh Golden Paste in diet?
You can simply take it the way it is or add it to various dishes:
1. Add it to hot milk to get your Turmeric/Golden Milk
2. Add it to hot water to get your Turmeric Tea.
3. Add it to your smoothies or juices.
4. Use it as a spread or sauce.
5. Add a little cinnamon, honey and enjoy it with dried fruits.
Is Golden Paste made from fresh roots as effective as Golden Paste made from turmeric powder?
Yes, Golden Paste made from roots is equally effective as the powder based one. In fact, there are a couple of added benefits:
1. Curcumin is in its natural form with natural turmeric oils and curcuminoids so it is better absorbed.
2. You get the natural turmeric oils and other beneficial compounds present in turmeric root which are missing from turmeric powder.
3. You would get a dose of micronutrients and natural fiber present in the roots.
4. Since you are using the roots directly, there are no chances of adulteration or heavy metal contamination.
5. For those of you who grow turmeric, this is an awesome way of deriving health benefits of turmeric straight from your garden.
Conclusion
Making Golden Paste from fresh roots is just a wee bit tougher than making it from powder because you have to chop the roots and blend them. But the results are totally awesome.
I highly recommend this for those who use fresh turmeric roots. This recipe has more to offer than plain curcumin.
Aromatic compounds present in turmeric oil such as ar-turmerone are great for health. They have anti-microbial, anti-inflammatory, pain relieving and anti-cancer properties. (Read 7 Reasons Why Raw Turmeric is Fantastic)
This is a great recipe for those who grow turmeric or buy fresh roots in bulk. Do try it out and let me know how it turns out.
Thank you so much for this recipe, since I have 2 kilos of turmeric root & coconut oil, too!
I’m going to the kitchen right away to make it, so simple & magically nutritious! my emergency is for my dogs right now, because they deserve to have absolutely healthy skin, no excuses! i had previously made the golden paste from powder, but this is even better!!
(sorry about the caps, but i don’t have them on my computer, it’s the page?)
Hello, wanna need some advice: my mother is 57yrs old, she is a patient of endometrium adinocarcinoma, 5months ago she got only post op radiation (EBRT+VBT), now she is under follow up,
But after completing the radiation in her lower abdomen & pelvic area she has started feeling lower back pain now-a-days on sitting/sleeping time,
We consult with orthopedic and did MRI and xray aswell, asper the report of those, mom has arthritis, degenerative changes L3-4, L4-5, L5-S1, sclerosis in left hemipelvis,
(Sometimes she gets pain in epigastrium)
She have so many painclears ,doing physiotherapy IFT 5doses but pain remains,
Now please tell me would turmaric, blackpaper, ginger paste be helpful and safe her her?
Reply would be valuable for us
Hi. Yes you could consider giving her Golden Paste. Avoid taking it close to the time of taking medications. If she has been prescribed many medications, you could skip the black pepper in the recipe.
Start with small doses such as 1/4-1/2 tsp and if you see no side effects then increase the dose gradually to 1 tsp 2-3 times a day over a few weeks. Best taken with food to avoid acid reflux. Avoid taking it at the same time when you take meds.
http://www.turmericforhealth.com/turmeric-recipes/how-to-make-turmeric-paste-or-golden-paste
http://www.turmericforhealth.com/turmeric-recipes/how-to-make-golden-paste-from-raw-fresh-turmeric
You could consult the doctor and consider turmeric supplements instead since the pain is severe. Considering she has been prescribed other meds, we would suggest choosing a supplement that does not contain black pepper to avoid drug interactions. You could opt for formulations such as Meriva or Longvida. You can read more about it here:
https://www.turmericforhealth.com/curcumin-benefits-and-dosage/8-popular-curcumin-supplement-types-in-market-today-a-quick-review
Please consult a health practitioner before taking any supplements.
Hi, thanks for this information.. Please I need your guide on how to use turmeric for uterus fibroid 4cm..tnks
Please consult your doctor about turmeric supplements. About Golden paste dosage: Start with small doses such as 1/4-1/2 tsp and if you see no side effects then increase the dose gradually to 1 tsp 2-3 times a day over a few weeks. Best taken with food to avoid acid reflux. Avoid taking it at the same time when you take meds. http://www.turmericforhealth.com/turmeric-recipes/how-to-make-turmeric-paste-or-golden-paste
http://www.turmericforhealth.com/turmeric-recipes/how-to-make-golden-paste-from-raw-fresh-turmeric
how much do i give my 53 lbs dog
Hi. Please refer to this article for turmeric dosage for dogs: https://www.turmericforhealth.com/turmeric-for-pets/turmeric-dosage-for-dogs-the-definitive-guide
the link provides the dosage for the turmeric powder, but not for the turmeric paste. Can anyone provide the dosage for the paste for a 50 lb dog?
Thank you.
We normally store in ice cube containers, freeze and use as required in a drink – first thing or in cooking.
I have been making turmeric paste for a year now , and feel GREAT! , I have to check my birth certificate to check my age as I feel 50 instead of my 70 years . My recipe is similar , as I take and clean the turmeric root cut it in reasonable pieces not too small , approx. 1 1/2 cup , add 1/4 cup of distilled water , put it in Magic Bullet and repeat 3 , 1 minute blends . Then add 2 tablespoons of ground peppercorns and blend again , remove to a glass container and refrigerate. This gives me a months supply of paste , as I take 1 full tablespoon of this Turmeric paste every morning , along with 1 tablespoon of Ginger root prepared the same way , I’m 70 and feel great , We can control our own destiny, so lets be wise and EAT RIGHT with nature !!
Thank you for sharing your experience. We are glad to hear that turmeric benefits your health!
Wow, I love seeing 70 year old that look & feel 50. It always blows my mind, inspiring me to eat & live right and in accordance with nature. Well Done.
I have a stack of ginger to use, am planning on doing the same thing.
I don’t have a refrigerator. How can I improve the shelf life of the turmeric paste?
Choose an air tight jar, slowly pour hot boiled water over & in jar to sterilize it clean, put paste in jar hot and close it up. Will seal on its own. Check the bubble on centre of lid has pulled inwards not outwards.
Where can you buy fresh turmeric at a reasonable cost. I would like to grow my own if I can get the root to grow.
Most grocery stores have turmeric root in the produce section, often with mushrooms or ginger and potatoes? I always seek out turmeric at my local farmstand, because I know how it’s grown and what was used ( or more importantly, what was NOT used ) in growing it.
I fail to understand why water is introduced in the golden paste recipe. Finely grate and then simmer in coconut oil. Then preserve by freezing in ice cube containers and use as required.
Hi. Grinding fresh turmeric tends to give you a very coarse paste. Adding water gives you the desired paste consistency.
I have fresh turmeric and fresh ginger. Can I use the fresh ginger in place of the powdered ginger?
Hi. Yes you can use fresh ginger.
HELLO IN RAW TURMERIC ROOT PEST CAN WE ADD HONEY
I am so looking forward to making a Golden Paste. Turmeric roots are pretty easy to find here in Costa Rica. I’ve been using fresh roots that I’ve peeled, then grated and added to an egg batter. The batter includes coconut, black pepper, mango juice, a tiny bit of vanilla and flaked coconut. We dip small pieces of local bread into the batter and make amazing french toast. Without the turmeric the taste is good, with it incredible!
Hi Dean. That is a delicious and interesting recipe. Thank you for sharing it.
Wow! I like to try that one myself!
You’ve talked about powder and fresh turmeric, how about extract? BTW, I feel no benefit from taking it after 6 months or longer. Thinking of switching from extract to fresh. And, I do use black pepper with it, along with ginger in my smoothies.
Thanks for making this awesome website! I have two questions:
1: Do you know what the above recipe would be in weight? Given how much the roods vary in size this would be very helpful for the fresh root.
2: Do you have info about freezing it? In another comment you mention that putting the paste in the fridge is good but “not necessarily freezer”. I’ve been making a very similar paste to what you describe for a couple of years (just found your site) and have always frozen it to elongate its life. Does freezing degrade it in any way? Thanks so much!
Hi. Thank you for your feedback. About the weight of the recipe, well we didn’t measure but yes an approximation for the weight of the roots used to prepare about 150-200ml of the paste would be 100-150g.
About the freezing aspect, for the paste made from fresh roots we have observed that if it is stored in the freezer the consistency of the paste changes completely and becomes a hard lump making it difficult to thaw and use again. Refrigeration seems to be enough to improve the shelf life of the paste in the tropical climate that we reside.(No clue why it works that way!)
If you have had success with freezing the paste and it remains fresh you can continue practicing it. We have not come across any evidence that shows that freezing may degrade it or lead to loss of its properties.
I freeze my turmeric and ginger whole and then i use a microplane to grate it into my smoothie and it comes out like fresh POWDERY snow so easy and the freezing of it gives it a longer shelf life plus no chunks
Thanks for this recipe. How long before one starts to see results for a viganal staph aurues infection
Thank you for this.
Can you tell the quantity this recipe makes please?
Lynne
Can I avoid boil/ dry the paste on stove top? I would like to blend raw turmeric with half cup water and store in glass jar and refrigerate for 1 or 2 weeks.
Hi. Cooking the paste, in case of fresh roots, is not a necessity but it can aid in increasing curcumin’s solubility in water, give a better consistency and may have better shelf life.
I put the oil, peper ,ginger and cinnamon in the blender instead of after boiling. Will it still be good?
Hi. It will still be good but when you are making the next batch it is best to add the other spices in the end to retain their volatile components.
Great article! Can I give this to my cat and dog?
Hi. Thank you for the feedback. Since it is made from fresh roots, it is safe for animals and if you want to opt for the powder based recipe please check: https://www.turmericforhealth.com/turmeric-recipes/how-to-make-turmeric-paste-or-golden-paste
nice article..I want to know how many weeks it takes to see the effect of golden paste for an hypertensive woman cus my mum fall sick often cus of high blood pressure..thanks
Hi. This depends on the dose you are taking and the severity of the condition. At a dose of 1 tsp 3 times a day , the benefits should be visible within a month’s time.
Start with small doses such as 1/4-1/2 tsp and if you see no side effects then increase the dose gradually to 1 tsp 2-3 times a day over a few weeks. Best taken with food to avoid acid reflux. Avoid taking it at the same time when you take meds.
hi! would like to know how long it will take to see the results after taking the golden paste as my mom suffers from chronic back pain
Thank you
SD
Hi. If you are taking 1 tsp of Golden 2-3 times a day, pain relief should be evidenced within 2-3 weeks. However this differs with every individual and also depends on the severity of the condition. If it is a severe condition, one may require to take turmeric supplements in addition to dietary turmeric.
I simply eat the tumeric raw and if you don’t like it completely by itself it’s taste is completely altered by a little peanut butter. I have been growing & eating Tumeric for 3 years now in SOUTHER PART OF USA. I have cronic moderate arthuritus with severe joint pain. This and ginger root which I also grow is a mainstay in my diet. I cook with it, put it in my tea, & it is really good on wounds.
Hi. Glad to know that turmeric helps you. Turmeric and ginger are great natural anti-inflammatory and anti-arthritic agents.
Good morning, I’ve been using the dried turmeric paste for over a year with fantastic results . Can you freeze the fresh turmeric paste as well please? I seem to need only a small dose, upped it to 1/4 teaspoon from 1/8 x 3 times a day recently as arthritis in my wrist started getting more painful, all gone now. I’m under 5 foot tall and weigh about 7 1/2 stone so assuming this is why I don’t need a higher dose.
Hi. Yes you can make a batch of fresh turmeric paste and store in a refrigerator (not necessarily freezer).
Making turmeric paste from fresh is a brilliant idea. However, ifyou find it is too watery,simply add a little turmeric powder until you have just the right consistency.
Absolutely. Thank you for that suggestion!
Hi, I buy ‘hands’ of fresh tumeric and pop them in the freezer (this way it keeps fresh if you buy a lot on special). I then just grate some (while frozen) (about quarter of an inch) into my hot baked bean breakfast with some freshly ground black pepper and a little organic cold pressed coconut oil (about a teaspoon). Then do the same into my evening meal. It’s lovely mixed into coleslaw with a potato in it’s jacket. And easy mixed into a bowl of soup. Always interested in others’ ideas for taking this wonder food. I love the idea of making frozen balls of the golden paste. You can also buy empty gel capsules from health food shops and make your own although it’s a bit tiresome filling them.
Hi. Great to hear that you include turmeric in your diet daily. Thank you for sharing these innovative ways of including fresh turmeric in diet.
nice article..I want to know how many weeks it takes to see the effect of golden paste for an hypertensive woman cus my mum fall sick often cus of high blood pressure..thanks
I’ve been taking Turmeric supplements for a while. I’ve been suffering from a sensitive and burning stomach that seems to be getting worse. I’m wondering if the pepper on the supplement has anything to do with it.
Hi. Avoid taking turmeric supplements on an empty stomach as that may trigger acid reflux like symptoms. Also cut down the dosage if taking high dose. You can also switch to dietary turmeric instead.
when I get the burn in my stomach a cup of fresh ginger tea stops it instantly & I eat a lot.
Hi, got some raw turmeric root. I’m planning on putting it through my juicer which will take out the insoluble fibrous part of the turmeric and leave me with the pure juice. Will that be ok and should I use the same quantities? Thanks.
Hi. If you are using turmeric juice directly that is fine. If you grind it well the fibrous part also does blend well to give a paste consistency. So it is up to you what you would choose. Hope this helps.
I’ve been drinking turmeric tea for over a year now and introduced it to lots of people. I’ll be harvesting my first batch tomorrow and am rooting more on my window sill. I’m completely addicted. Thanks for the information and the recipe.
Hi Lynette. Thank you for your feedback. Glad to hear that turmeric is contributing to your health and finding room in your garden as well!
I’m going to make a combination paste tonight with both fresh and dry, any thoughts?
That is absolutely safe and fine. Do let us know how it turns out.
I have purchase fresh tumeric and prepared pickel in mustard oil and i have the same in my daily meal is it good as I am 55yrs old women and take precaution of my health and my weight is 58kg please advice me
Yes turmeric pickle is a great way to incorporate turmeric in diet. However in case you are looking for a more therapeutic effect then opt for the Golden Paste made from fresh roots recipe mentioned above as it would be difficult to ingest more than average dietary amount that you take in case of pickle.
I just brought some turmeric .I would to make a tea with it ,using ginger,garlic and black pepper
can it be mix that way
Yes absolutely you can incorporate these spices in tea form. You can find the turmeric tea recipe here and you are to make your own variations:
https://www.turmericforhealth.com/turmeric-benefits/brew-a-cup-of-turmeric-tea
can you tell me what it is that causes problems with long term use of curcumin supplement? Also is it OK to just eat a piece or turmeric daily as if it were a carrot? I find that it tastes ok so seek your opinion – thanks
Curcumin at high doses for long term may cause gastric side effects. Also a few precautions to be observed with curcumin supplements is to avoid taking them close to the time of taking medications. Yes it is fine to consume fresh turmeric daily say 1/2 an inch long piece. It is safe and beneficial.
thank you so much for your info.it just so happens that i just bought some tumeric root from whole foods in portland maine.can’t wait to make sum right now.
Great. Do let us know how it goes.