Dr Doug's Golden Paste Recipe

Dr Doug's Golden Paste recipe

Golden Paste is a simple way to add turmeric to your own or your pet's daily diet in a form your body can actually use. Turmeric's active compounds (curcuminoids) are poorly absorbed on their own, so the recipe does three things: it cooks the turmeric, adds a healthy oil, and adds freshly cracked black pepper.

Dr Doug English BVSc adapted this recipe from traditional ones, and it has since been made in kitchens around the world by members of the Original Turmeric User Group, now more than 290,000 members strong. It's quick, cheap and easy.

In most cases we prefer Golden Paste to turmeric or curcumin capsules, pills, tonics and drinks.

Before you start: if you or your pet are pregnant, on medication (especially blood thinners, diabetes, blood pressure or antidepressant medication) or have a health condition, check with your doctor or vet first. Read more about drug interactions and side effects.

GOLDEN PASTE INGREDIENTS:

• 1/2 cup (125 mL / 60g) turmeric powder
• 1 cup water (250 mL), plus extra water in reserve if needed
• 1/3 cup (70 mL) coconut oil (raw, unrefined, cold-pressed)
  OR flaxseed oil
  OR olive oil (virgin / extra virgin)
• 2–3 teaspoons freshly cracked black pepper

Note: the amount of pepper was increased in May 2016 on Dr Doug English's recommendation. Leave the pepper out if you can't tolerate it — cooking the turmeric and adding oil still improves absorption, but the paste will be less effective without black pepper.

Cracked and ground pepper are both Piper nigrum; how coarsely you grind it is up to you. Most people prefer it fine.

Just starting out? Start small — 1/4 of a teaspoon twice a day — and build up gradually.

METHOD:

1. Bring the turmeric and water to the boil in a saucepan, then lower the heat and simmer until you have a thick paste. This takes about 7–10 minutes; add extra water along the way if needed.
2. Remove from the heat and let it cool for about 10 minutes (still warm, not hot). Then add the freshly cracked pepper and oil.
3. Stir in well to mix the oil through, and allow to cool.

Using "raw" turmeric powder? Some brands now sell turmeric powder labelled "raw", which hasn't been cooked during processing. If yours says raw, simmer it for at least 30 minutes instead of 7–10, as raw turmeric is poorly digested.

TIPS FOR MAKING GOLDEN PASTE

Use freshly cracked pepper, not pre-ground pepper from a shaker. Piperine, the active compound in black pepper, breaks down with exposure to air and light.

Skip honey and sweeteners. They aren't needed, and Dr Doug recommends keeping added sugars out of the paste.

HOW MUCH TO HAVE

Start with 1/4 of a teaspoon twice a day, with food and water, building up to 3–4 times a day over the first 4–5 days. Many people then settle on 1/2–3/4 of a teaspoon 3–4 times a day. As Dr Doug says: "Little and often is best."

If you notice loose stools or an upset stomach when you first start, drop back to about 1/8 of a teaspoon and stay at the lower amount for longer while your gut adjusts. For pets, see our guides to feeding dogs and horses.

STORING GOLDEN PASTE

Golden Paste keeps for 2–3 weeks in the fridge. Don't leave it out at room temperature.

Freeze a portion if you've made more than you'll use in 2 weeks. Silicone moulds make it easy to pop out a single serve later.

Don't love the earthy taste? Here are some ideas for adding turmeric to your diet.

About cinnamon and the "cat pee" smell...

Some dogs smell a little like cat pee after starting Golden Paste. We're not sure why, and it does pass. Adding Ceylon cinnamon to the paste can reduce the odour:

• Add 1 tablespoon of Ceylon cinnamon at the end of cooking. Don't use cassia cinnamon.

Why the recipe works

Turmeric (Curcuma longa) has a long history in Indian and Chinese traditional cooking and medicine. Much of the interest centres on curcumin, which makes up about 3–6% of good-quality turmeric, alongside many other compounds in the whole root.

• Cooking makes turmeric's starchy compounds more soluble and easier to digest. Raw turmeric, like grated root on a salad, is poorly digested.
• Oil matters because curcuminoids dissolve in fats, not water.
• Black pepper slows how quickly the body clears curcuminoids, so they stay in the system for longer.

Even then, only a small fraction is absorbed, which is why small, regular amounts work better than occasional large ones. People and dogs generally do best with 2–4 small servings a day, while horses and other animals with plant-adapted digestive systems may need it less often.

Want to find out more?

How to feed a horse · How to clean up turmeric stains · Drug interactions · Side effects

Prefer it ready-made?

Turmeric Life Bars & Bites were developed by Dr Doug for followers who wanted Golden Paste without the hassle and mess. They're made with high-potency turmeric powder, extra curcumin, black pepper and wholefoods, ready to eat and travel-sized. For dogs, try Turmeric Dog Bites.

This recipe is general information about a food and isn't a substitute for advice from your doctor or vet. Turmeric is not intended to diagnose, treat, cure or prevent any disease.