Turmeric and honey is one of the easiest pantry combinations you can make: stir ground turmeric into honey and you get a thick, bright paste, often called golden honey, that you can spoon into warm water, tea or milk. It tastes earthy, sweet and gently peppery, and it keeps for weeks in a jar.
This guide covers the basic golden honey recipe, the popular drinks you can make with it (including the “golden honey hack”), why black pepper belongs in the jar, and a realistic look at the health claims, including the popular idea of using it for joint pain.
How to Make Golden Honey (Turmeric and Honey Paste)
| Ingredient | Amount |
|---|---|
| Honey (runny works best) | ½ cup (about 170 g) |
| Ground turmeric | 1 to 2 tablespoons |
| Freshly ground black pepper | ¼ teaspoon |
| Ground cinnamon or ginger (optional) | ½ teaspoon |
- Put the honey in a clean, dry jar. If it has crystallised, warm the jar gently in a bowl of hot water first.
- Add the turmeric, pepper and any spices, and stir for a good minute until there are no dry streaks.
- Close the lid and store at room temperature, away from sunlight. Always use a dry spoon; water in the jar can make it ferment.
Start with 1 tablespoon of turmeric if you’re new to the flavour. Turmeric also stains wood, fabric and countertops, so wipe spills quickly.
Print recipe
Golden Honey Recipe: Turmeric and Honey Blend
Ingredients
- Raw honey ½ cup
- Turmeric powder 1–2 teaspoons
- Ground black pepper optional A small pinch
- Cinnamon powder optional ¼ teaspoon
- Fresh lemon juice optional 1 teaspoon
Method
- Add ½ cup of honey into a clean mixing bowl or glass jar.
- Add turmeric powder slowly and mix well until the color becomes evenly golden.
- Add optional ingredients like black pepper, cinnamon, or lemon juice according to your preferred flavor.
- Stir everything together until you create a smooth golden honey mixture.
- Transfer the mixture into a clean glass jar and close the lid tightly.
- Use small amounts in warm water, tea, smoothies, or recipes whenever desired.
Nutrition
Notes
- Use good-quality honey and pure turmeric powder for the best flavor.
- If preparing a golden honey drink, mix 1 teaspoon of the turmeric honey blend with warm water and stir well.
- For a refreshing turmeric honey lemon drink, add fresh lemon juice before serving.
- Store the mixture in a clean, dry container and avoid introducing moisture.
- The flavor can be adjusted by adding more cinnamon for sweetness or a small amount of black pepper for a stronger spice profile.
Private Notes
Tried this recipe?
Let us know how it was!Why Add Black Pepper to Turmeric and Honey?
The compound most people are interested in, curcumin, is poorly absorbed by the body on its own. Black pepper contains piperine, which has been shown to increase how much curcumin gets absorbed. That’s why traditional recipes and most supplements pair the two. A small pinch is enough and you’ll barely taste it.
Turmeric and Honey Drinks
Once you have a jar of golden honey, each of these takes a minute:
| Drink | How to make it |
|---|---|
| Turmeric honey lemon drink | 1 tsp golden honey + 1 cup warm water + juice of ½ lemon |
| Turmeric honey cinnamon | 1 tsp golden honey + ¼ tsp cinnamon + warm water |
| Turmeric tea with honey | Simmer ½ tsp turmeric (or a few slices of fresh root) in water for 10 min, cool slightly, then stir in honey and lemon |
| Golden milk | 1 tsp golden honey whisked into a mug of warm milk or oat milk |
| The “golden honey hack” | A teaspoon of the paste on its own, or stirred into warm water, first thing in the morning |
Add the honey once the liquid has cooled a little; very hot water mutes its flavour. For more ideas in the same spirit, see our honey trick recipe guide and our homemade broth, where a pinch of turmeric works well too.
Turmeric and Honey Benefits: What the Evidence Says
Turmeric is one of the most studied spices in the world, but most of the research uses concentrated curcumin supplements, not the amount you’d get from a spoon of golden honey. The US National Center for Complementary and Integrative Health gives a balanced summary in its turmeric fact sheet. In short:
- Joint pain: some studies of curcumin supplements suggest a modest benefit for knee osteoarthritis pain. The amount in a daily teaspoon of golden honey is much smaller, so don’t expect the same effect.
- Inflammation and antioxidants: curcumin has anti-inflammatory and antioxidant activity in the lab. How much of that carries over to people eating turmeric in food isn’t clear.
- Sore throats: honey itself has decent evidence for soothing coughs and sore throats, which is why a warm turmeric honey lemon drink feels good when you have a cold.
- Weight loss, detox and “cures”: no good evidence. Honey is a sugar, so keep portions small.
Safety Notes
- Turmeric in normal food amounts is safe for most people. Concentrated supplements have been linked to rare cases of liver injury, as the NCCIH notes.
- Talk to a doctor before using large amounts if you take blood thinners, diabetes medication, or have gallbladder problems.
- Never give honey to babies under 12 months because of the risk of infant botulism.
- If you have diabetes, count the honey as part of your sugar intake.
FAQs
Can I use fresh turmeric root?
Yes, for drinks and tea. Grate it finely or simmer slices in water. For the paste, ground turmeric is better, since fresh root adds moisture and the jar won’t keep as long.
How long does golden honey keep?
Made with dry ground spices and kept sealed, it lasts for several weeks at room temperature. Throw it out if it smells sour or starts to bubble.
Can I have turmeric and honey every day?
A teaspoon a day in food or drinks is fine for most healthy adults. Stick to food amounts rather than large spoonfuls.
Does it help joint pain?
Possibly a little, but the evidence comes from supplement doses. If you have ongoing joint pain, see a doctor or physiotherapist; exercise and weight management have much stronger evidence.
