The Benefits Of Turmeric + How To Use It

Turmeric is a spice that has long sat on my spice rack looking lovely and golden, yet remaining largely unused. Recently however, I’ve been reading more and more about this exotic spice, which is thought to be one of the most beneficial and potent antioxidants in the world, and I’ve realized: It’s time to make turmeric a main ingredient.

With its warm yellow-gold color, earthy scent, and peppery taste, this beautiful spice is perfect for autumn, a time of year when we should all be boosting our immune systems and warming our bodies from the inside out. Native to India and other tropical Asian regions where it has been harvested for over 5,000 years, turmeric — which comes from the curcuma longa plant, a close relative to ginger root — is most notably used in Indian cuisine (usually in curries) and ayurvedic medicine, and while it’s long been known to be a healthful addition to recipes, recent studies have shown that Turmeric is a powerful healer – one that we can all benefit from.

Benefits of Turmeric

So, besides adding flavor and incredible color to your food, just what is so special about this spice? Turmeric contains bioactive compounds (chemicals found in certain foods that promote health) called curcuminoids, the most powerful of which is curcumin. Curcumin is, essentially, the antioxidant to end all antioxidants. Along with being a powerful anti-inflammatory compound that can bring relief to people suffering from joint pain, studies have shown curcumin to be anti-tumor, antibacterial, and antimicrobial, as well as being a powerful assistant in liver detox, because of this, turmeric has been used for centuries to promote healing of the stomach, gut, and liver.

Curcumin is tricky though, and it isn’t quite so easy as adding turmeric to your food to reap all the benefits of this antioxidant. To get the most out of turmeric, it is best to combine this autumnal spice with black pepper, which contains piperine (the compound that makes pepper so peppery) – piperine increases curcumin’s absorption by 2000%!

With the new season finally here, autumn is the perfect time to increase your intake of turmeric, and the easiest way to do that is with Turmeric paste. Keep this simple paste in your fridge and you’ll have the power duo of curcumin and piperine available anytime. I’m sharing the recipe below, along with a few ideas on how to take it, besides using it in your cooking:

Benefits of Turmeric

Turmeric Paste


1/2 cup filtered water (not tap)

1/4 cup organic turmeric powder

1/2 tsp ground black pepper

Benefits of Turmeric

Turmeric stains easily, so if you’re wearing clothes you’d rather not ruin, I recommend wearing an apron. Add all ingredients to a small sauce pan and heat on medium-high, stirring constantly until the mixture forms a thick paste (about 5 minutes). Carefully transfer to a resealable glass container and store in the fridge for up to two weeks.

If you like the taste, you can take turmeric paste by the teaspoon as-is, or if, like me, you prefer it mixed into something, try the following:

Benefits of Turmeric 1

Golden Milk

Golden milk is a delicious way to take turmeric. Combined with your preferred milk turmeric boosts calcium absorption, while the added fat from the coconut oil aids in your bodies ability to absorb and reap the rewards of turmeric. This soothing drink is the perfect thing to incorporate into your nighttime routine to help promote a restful night’s sleep and boost immunity.


1/2 – 1 tsp turmeric paste

1 cup milk (almond, soy, coconut, or dairy)

1 tsp coconut oil

Honey, maple syrup, or agave nectar to taste

Cinnamon or nutmeg to taste

Combine turmeric paste, milk, and coconut oil in a small saucepan and heat on medium high, stirring constantly to prevent the mixture from coming to a boil. Once heated, transfer to a mug and add the honey and cinnamon if using.

Benefits of Turmeric

Turmeric Tea

Lighter than the golden milk, this warming tea gives you all the benefits of turmeric and can even be enjoyed iced.


1 tsp turmeric paste

2 cups filtered water

1 lemon wedge

Honey to taste

Combine turmeric paste and water in a small sauce pan and heat on medium-high, stirring constantly. Once heated, transfer to a mug and add lemon and honey to taste.

Benefits of Turmeric

Golden Smoothie

Enjoy this smoothie in the morning or after a workout to help replenish and restore.


1 tsp turmeric paste

1 cup milk (almond, soy, coconut, or dairy)

1/2 banana

1 cup spinach

1 tsp melted coconut oil

1/2 tsp cinnamon

1/2 tsp ginger

1/4 tsp nutmeg

1 tsp chia seeds

1 tbsp protein powder (optional)

Honey, maple syrup, or agave nectar to taste

3 ice cubes

Combine all ingredients in a blender and blend on high for 30 seconds. Transfer to a glass and enjoy!

Benefits of Turmeric

Do you have a favorite way to incorporate this spice into your daily routine? I’d love to know!

More healthy eating ideas from the BLDG 25 blog.

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Tumeric rocks, love putting it in rice!

Amanda Nuri R

Tumeric is really great in authentic curry dishes and with rice! So if you know how to cook curry, it’s a great seasoning.

Love using turmeric in my cooking, cant wait to try out these recipes such interesting ideas.


Looking forward to incorporating this into my dishes! I love the color and all of the different recipes you provided. The best!

Warm Regards,

I recently made a healthy popcorn topper where I incorporated turmeric and black pepper among other spices. It’s perfect for fall and a much better alternative to butter!

I do love turmeric but always forget about it – I love the idea of that beautiful golden smoothie! must try.

Love turmeric. it is wonderful in rice and drinks. I also taste great with popcorn and bbq sauce, it has a lovely fall taste and great color.

Debbie Richards

I have struggled with High Cholesterol for some yrs. Now. I was told at just 37. I am disabled with Epilepsy and now GRAVES Disease and gone thru Radiation to kill 5 nodules and the Graves itself. Eating correct is a struggle financially. BUT, I try my very best. My recent blood work now has my Collateral at 200. I was already placed on 1 STATIN and was given the warning signs to watch out for. Just 2 weeks later, I woke in excruciating pain and had to stop. My new doc has given me another to try. We talked… Read more »

Debbie Richards

I just wanted to add that you are my folder of favorite Blogs love yours and look forward to learning much more,)

Being Asian and a lover of rice, turmeric is a kitchen staple. If I am not eating it through curry and vege stir-fry dishes, I am using it for my face. I mix turmeric, chickpea flour, coconut oil and water as needed to make a facial mask. Turmeric is cooling to the skin and it also helps to lighten scars and sun spots. It also acts as as gentle exfoliation for my face.I love this spice <3

missreverie | Fashionista NOW

I love making Turmeric tea, I can’t wait to try making it with the paste. I’ve been drinking it to help with circulation in the winter and it works wonders! :) Thanks for the recipes!

Michelle |

I toast a crumpet. Smear with peanut butter. Sprinkle 1 tsp each of turmeric, ginger, cinnamon, enough honey to cover all then stir it around starting at edges so it doesn’t run off crumpet. Or you can mix the dry ing evenly then put on top of crumpet befor adding honey on top then you won’t have to stir. It is very tasty. You can also put a few banana slices over all. Then eat it as you would a pancake. I love this. Have not tried black pepper. Have tried red pepper.


hubbba hubba tumeric!
its very good for healing broken bones. just combine some in milk and drink up!
but make sure you get the organic turmeric because they usually put colour or four.
So just double check the labels.


I use turmeric when I have a sore throat. I mix a teaspoon of honey with a teaspoon of turmeric and eat it. It always helps:-)


So wonderfully simple to make this paste earlier today, a batch is now ready made? Golden milk makes THE most dreamy bedtime drink – thank you for sharing.
Namaste x


scrub and mask,just mix with yogurt and honey


How long can you store the Turmeric paste?

Jenny Ekberg

I’m a neuroscientist, my colleagues James Johana and I do research on turmeric & the benefits for the nervous system. This stuff is dynamite

Love the Golden Milk. I altered mine a little though. I minus the coconut oil & add ginger to the mix. Love it & thanks for sharing.

Have just made this, can’t wait to finally try this!

Katie M

How long will unused turmeric paste keep fresh in the fridge?

Thank you for all these wonderful recipes :) The Golden Milk & Tea are perfect for the autumn.


My mom makes this amazing dish for breakfast- you cook sliced tomatoes tumeric and oil and pepper in a pan. Then you serve them with scrambled eggs. They’re peppery and balanced by the buttery eggs. It makes a great breakfast sandwich too!!!!


Just made the golden milk. So comforting. Thanks!!


That was the Bomb!!!!!!!!!!!!!!!!!


(I meant the golden milk)……….SOOOOOOOO GOOD!!!!!