Jeffrey Salazar
Turmeric is a spice commonly used in Indian curries and mustard to provide a golden yellow colour. It has been shown to have anti-inflammatory properties and may help prevent specific types of cancer. It is safe to consume turmeric in your diet in small amounts, and there are many ways to incorporate it into your daily meals.
| Characteristics | Values |
|---|---|
| Health Benefits | Anti-inflammatory, boost immunity, antioxidant |
| Forms | Fresh turmeric root, powdered turmeric, dietary supplements |
| Ways to Consume | Add to eggs, rice, oatmeal, stew, grains, chutney, lentils, vegetables, curries, soups, cakes, tea, smoothies, juices, golden milk, hot chocolate |
| Side Effects and Drug Interactions | May increase risk of kidney stones, increase risk of bleeding, cause rash, hives or abdominal pain |
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What You'll Learn
Add turmeric to scrambled eggs, frittatas, or tofu scrambles
Adding turmeric to scrambled eggs, frittatas, or tofu scrambles is a great way to introduce this spice to your diet. Turmeric is known for its vibrant yellow colour and antioxidant properties, and it can add a subtle flavour to your dishes.
Scrambled Eggs:
Sprinkle a pinch of turmeric onto your scrambled eggs as you cook them. This will give your eggs a beautiful golden hue and a subtle earthy flavour. You can also add black pepper to enhance the bioavailability of turmeric and boost its health benefits.
Frittatas:
Frittatas are similar to scrambled eggs but tend to be firmer and more structured. You can add turmeric to your frittata batter before baking or cooking it on a stovetop. This will give your frittata a lovely yellow colour and a subtle flavour boost. You can also experiment with adding other spices and vegetables to your frittata for a more complex dish.
Tofu Scrambles:
Tofu scrambles are a vegan alternative to scrambled eggs, and turmeric is an essential ingredient in achieving an "egg-like" colour and flavour. To make a tofu scramble, start by draining and pressing the tofu to remove excess water. Crumble the tofu into a pan, adding turmeric, nutritional yeast, salt, garlic powder, and other desired seasonings. Cook until golden spots form, then pour in non-dairy milk and stir to create a creamy texture. Serve with sliced avocado, toast, berries, or your favourite breakfast items.
Turmeric is a versatile spice that can enhance the colour, flavour, and nutritional profile of your dishes. By incorporating it into your scrambled eggs, frittatas, or tofu scrambles, you can enjoy the benefits of this ancient spice while adding a delightful twist to your breakfast or brunch.
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Make golden milk, turmeric tea, or hot chocolate
Golden milk, turmeric tea, and turmeric hot chocolate are great ways to add turmeric to your diet. Here are some methods to prepare them:
Golden Milk
Golden milk is a tasty and powerful Ayurvedic medicine that has been used for centuries. It is naturally gluten-free and can be prepared in a few simple steps. Firstly, combine water, turmeric, and black pepper in a stainless steel or small saucepan. It should form a thick paste. Cook and stir the mixture for 7 to 10 minutes. Remove it from the heat and add coconut oil, whisking it in thoroughly. Transfer the mixture to a jar and store it in the refrigerator. To make golden milk, add 1-2 teaspoons of this mixture to warmed milk of your choice. You can also add sweeteners and spices like honey, maple syrup, molasses, vanilla extract, or cinnamon to taste.
Turmeric Tea
Turmeric tea is a warm and soothing blend of ground turmeric, lemon juice, and honey. It is similar to golden milk and offers great health benefits. To make it, add water, turmeric, lemon juice, honey, and black pepper to a small pot and whisk together. Bring the mixture to a boil, then turn the heat down to medium-low and simmer for about 10 minutes. Let the tea cool for a minute or two, then pour it into your favourite mug and enjoy!
Turmeric Hot Chocolate
Turmeric hot chocolate is a healthy and comforting drink that combines unsweetened dark cacao, cinnamon, and turmeric with a pinch of black pepper. It is creamy and frothy and can be prepared on a stovetop. Whisk all the ingredients in a saucepan over medium heat and bring to a simmer. Continue whisking for about 3 minutes until everything is smooth and incorporated. Remove from the heat and drink immediately. You can also blend the mixture for a minute to make it frothy.
Feel free to experiment with the recipes and adjust the spices and sweeteners to your preference. Enjoy the health benefits of turmeric!
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Use in curries, soups, and stews
Turmeric is a versatile spice that can be used in a variety of dishes, including curries, soups, and stews. Here are some ways to incorporate turmeric into your diet through these types of dishes:
Curries
Curries are a traditional way to use turmeric, especially in Indian cuisine. The earthy and bitter taste of turmeric is often a star ingredient in curry sauce. You can add a pinch of turmeric to your favourite curry recipe or experiment with different combinations of spices to create a unique flavour profile. Turmeric pairs well with ingredients like mustard, providing a golden yellow colour to your dish.
Soups
Turmeric can be added to a variety of soups to enhance their flavour and colour. A simple way to incorporate turmeric is to add powdered or grated turmeric to your mirepoix (sautéed chopped vegetables like onions, celery, and carrots) when making chicken soup. You can also try making a carrot and ginger turmeric soup, where turmeric is one of the main ingredients, providing an umami flavour and a beautiful golden colour. Start by sautéing onions, garlic, and chilli, then add carrots and season with salt and pepper. Add cashew nuts, cumin, and turmeric before pouring in the stock. Bring to a boil, simmer, and blend until smooth.
Another option is a cauliflower turmeric soup, which is vegan and gluten-free. Start by sautéing vegetables like onion, carrot, celery, and cauliflower in olive oil, then add garlic and spices, including turmeric. Pour in vegetable broth, bring to a boil, and let it simmer before serving.
Stews
Turmeric can also be added to stews, providing similar flavour and colour enhancements. A simple way to incorporate turmeric into a stew is to add it to the base of the dish, similar to how it is used in soups. You can also experiment with adding it to other types of stews, such as lentil stews, to take advantage of its health benefits and vibrant colour.
Remember, when using turmeric in your cooking, consider pairing it with black pepper to enhance its bioavailability and increase the effectiveness of its health benefits.
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Sprinkle on roasted vegetables, pumpkin, and butternut squash
Turmeric is a versatile spice that can be added to a variety of dishes to boost both flavour and colour. It is a popular ingredient in Indian curries and foods like mustard, providing that distinctive golden yellow colour.
One way to add turmeric to your diet is to sprinkle it on roasted vegetables, such as cauliflower, broccoli, and carrots. You can also sprinkle it on pumpkin and butternut squash. Here are some ideas for preparing and serving these vegetables with turmeric:
Roasted Pumpkin with Turmeric:
- Cut a pumpkin into wedges or cubes, removing the seeds.
- Toss the pumpkin pieces with olive oil, salt, pepper, cumin, and a generous sprinkle of turmeric.
- Spread the pumpkin on a baking sheet and roast in a preheated oven at 180°C for 25-30 minutes, or until tender.
- Serve as a side dish or add to salads or grain bowls.
Butternut Squash with Turmeric:
- Butternut squash pairs particularly well with turmeric, and there are several ways to prepare it. You can roast it, add it to soups, or even make a turmeric-ginger sauce to accompany the squash.
- For a simple roasted butternut squash, cut the squash in half lengthwise, remove the seeds, and place the halves on a baking sheet. Drizzle with olive oil, honey (optional), and sprinkle with salt, pepper, and turmeric. Roast in a preheated oven at 200°C for 30-40 minutes, or until tender.
- For a heartier meal, try making a butternut squash and turmeric soup. Sauté onions and garlic, add peeled and cubed butternut squash, vegetable broth, and spices including turmeric, ginger, and black pepper. Simmer until the squash is tender, then blend until smooth.
Remember, when using ground turmeric, a little goes a long way. Start with a small amount and adjust to your taste preferences. Enjoy experimenting with this vibrant spice!
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Mix into oatmeal, grains, lentils, or rice
Oatmeal
A popular way to add turmeric to your diet is to mix it into oatmeal. This can be done by adding dried turmeric, cinnamon, ginger, and a hint of pepper to rolled oats or quick-cook oats. You can also add milk, water, and oil (coconut oil or ghee are recommended). Be careful not to burn the spices, as this will make the oatmeal bitter. Black pepper increases the bioavailability of the active ingredient in turmeric, curcumin, so your body can more easily absorb it. You can also make turmeric oatmeal in advance and freeze it in single-portion containers.
Rice
Turmeric rice is a fast and easy side dish that can be made by rinsing rice until the water runs clear, then draining it. Next, add olive oil and butter to a medium saucepan over medium heat. Once the butter has melted, add onion and garlic and saute until softened. Then, add the rice and turmeric and stir until combined. Finally, add chicken broth and a bay leaf, cover the pan, and increase the heat to bring to a boil. Reduce the heat and allow the rice to simmer for 15-20 minutes, or until the liquid is absorbed. Remove from heat and let it sit for 5 minutes, then remove the bay leaf, fluff with a fork, and serve.
Lentils
Turmeric can also be added to lentils. To make spicy turmeric lentils, start by soaking the lentils for a few hours or overnight. Then, cook the lentils in a deep pan with water and salt at medium-high heat. Bring to a boil and then reduce the heat. Cook for 10-12 minutes, then add garlic, turmeric, chilli, and marjoram, stirring until the lentils are covered and have a beautiful yellow colour. Turn off the heat and add olive oil. These lentils can be used in wraps, salads, or pitas combined with fresh vegetables.
Grains
Turmeric can be added to grains by making a mustard using ground turmeric and powdered mustard or mustard seed. This can be used as a colourful addition to marinades for chicken, or mixed with honey, thyme leaves, and yoghurt and grilled or baked. Turmeric can also be added to grains by mixing it with coconut milk for curries, smoothies, or soups.
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Frequently asked questions
Turmeric is a spice with powerful anti-inflammatory properties and lots of health benefits. It is a traditional ingredient in Indian cuisine. You can add it to your diet by including it in sweet and savoury recipes like soups, curries, cakes, and baked goods. You can also add it to warm drinks like golden milk, hot chocolate, and tea.
Here are some easy ways to add turmeric to your diet:
- Sprinkle it on scrambled eggs, a frittata, or a tofu scramble
- Add it to rice or oatmeal
- Make turmeric-roasted vegetables by tossing fresh vegetables like cauliflower, broccoli, and carrots with a mixture of turmeric, black pepper, cumin, salt, and olive oil
- Add it to your tea or coffee
Turmeric is an antioxidant ingredient that has been shown to have many health benefits, including:
- Boosting immunity
- Fighting inflammation
- Lowering the risk of chronic diseases
- Helping to prevent and treat skin disorders
