Golden Paste: The Power of Turmeric


I recently posted about “Golden Paste” on my Instagram and quite a few of you were interested in the recipe. Although it’s not my own, it’s been used by hundreds of thousands of people to reduce inflammation and promote healing from chronic pain and disease. I'll have to share some of their stories sometime! I’m tellin’ ya — food is healing, you guys!

There are two very important ingredients in this golden-hued paste that many people miss when introducing this root into their routine. Sorry to say it, but you’re missing out big time without them!

I freeze teeny tiny portions (1/2 teaspoon portions or so) and add a few to a mango smoothie in the morning or whatever warm dish I’m cooking up for dinner that could use some turmeric goodness. 

Dr. Doug English's "Golden Paste" Recipe


  • 1/2 cup turmeric powder

  • 1 cup water (plus 1 cup of water extra in reserve, if needed)

  • 1/3 cup coconut oil (use raw, unrefined, cold-pressed) OR olive oil (use virgin / extra virgin)

  • 2-3 teaspoons freshly cracked black pepper


1)   Bring the turmeric and water to a boil in a saucepan, then lower heat and simmer until you have a thick paste. This should take about 7-10 minutes and you may need to add the extra water along the way for good consistency.

2)   Add the freshly cracked pepper and oil AFTER cooking, when it has been removed from heat and cooled down (still warm to touch but not burning), about 10 minutes later.

3)   Stir in well to mix the oil in everywhere and allow to cool again (if coconut oil is hard, it should melt in the mixture).


Do not use pre-cracked pepper. It is best to use freshly cracked pepper for much better absorption in the body.

Try 1/4 of a teaspoon, twice a day (with food), and build up to 3-4 times a day. Try this amount for a few weeks. If you need to, increase to 1/2-3/4 of a teaspoon 3-4 times a day. You don't need much. As Dr. Doug says: "Little and often is best".

Freeze a portion if you think you have made too much to use within 2 weeks. It has become popular to use silicon moulds (coffee bean size) to store the excess mixture into, which is then easy to pop out a single serve later on.

(When adding turmeric to your diet for the first time, if there are any signs of loose stools or upset stomach then you may wish to reduce your serving to 1/8 tsp or so, and remain at a lower dose for a longer period. It will eventually pass and your gut microbiome will soon benefit.)

Olivia HermosilloComment