Dante Carrillo
Turmeric is a spice with powerful anti-inflammatory and antioxidant properties that can support overall health. It has been celebrated in Ayurvedic medicine for millennia and its health benefits are now being confirmed by scientific research. The active ingredient in turmeric is curcumin, which gives turmeric its intense yellow colour. Curcumin has low bioavailability, meaning the body has a limited ability to absorb it. However, this can be improved by pairing turmeric with black pepper. There are many ways to add turmeric to your diet, including scrambled eggs, curries, soups, roasted vegetables, tea, and baked goods.
| Characteristics | Values |
|---|---|
| Health Benefits | Anti-inflammatory, antioxidant, boosts immunity, improves skin health |
| Forms | Powder, fresh root, supplement |
| Ways to Consume | Add to eggs, rice, curries, soups, tea, roasted vegetables, baked goods, golden milk, hot chocolate |
| Enhancers | Black pepper increases the bioavailability of curcumin, the active ingredient in turmeric |
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What You'll Learn
Add to eggs, frittatas, tofu scrambles, or paneer
Adding Turmeric to Eggs, Frittatas, Tofu Scrambles, or Paneer
Turmeric is a spice commonly grown in Asia and Central America and is known for its health benefits. It can be added to eggs, frittatas, tofu scrambles, or paneer to incorporate it into your diet. Here are some ways to do that:
Eggs
To make turmeric scrambled eggs, simply whisk together eggs and a small amount of turmeric powder in a bowl. Melt butter in a medium-sized non-stick frying pan over moderate heat and add spinach, mixing until wilted. Then, add the egg mixture and use a spatula or wooden spoon to gently push the eggs towards the centre of the pan every 30 seconds or so until cooked to your desired consistency. Season with salt and pepper and serve on its own or as part of a breakfast bowl with avocado, baby tomato, sweet potato, mushrooms, bacon, or salmon.
Frittatas
Frittatas are a great way to incorporate vegetables and turmeric into your diet. You can preheat the oven to 350°F and sauté colourful vegetables such as shallots, red chilli peppers, garlic, red bell peppers, and butternut squash in olive oil until softened. Then, pour in an egg and cilantro mixture and cook for a few minutes before transferring the pan to the oven and baking until set.
Tofu Scrambles
Tofu scrambles are a nutritious and protein-packed breakfast option. To make a turmeric tofu scramble, heat oil in a frying pan and add cubed potatoes, cooking until they begin to soften and brown. Then, add quartered mushrooms and sliced shallots and cook until browned and softened. Move the vegetables to one side, crumble in the tofu, and dust with turmeric and nutritional yeast. Sauté for a few minutes, then add spinach and toss until wilted. Season with salt and pepper to taste.
Paneer
Paneer is a high-protein cheese that can be flavoured with turmeric. Sach Foods' Turmeric Twist Paneer is made with organic milk and real turmeric root, providing an authentic flavour. This flavoured paneer can be used in Indian recipes, scrambled and served on a bagel or English muffin, or added to a salad for a protein boost.
By adding turmeric to these dishes, you can easily incorporate more of this healthy spice into your diet and enjoy its potential benefits.
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Use in curries and soups
Turmeric is a spice with a distinctive golden hue and a pungent, peppery, and citrusy flavour. It has been used in Indian cuisine for over 4,000 years and is a staple in Indian curries. It is also an integral ingredient in Middle Eastern spice blends and American mustard.
Turmeric is widely used in curries, giving them an intense yellow colour and an earthy, bitter taste. It is a key ingredient in chicken curry, vegetarian curries, and vegan curries. You can also use turmeric in a variety of other dishes, such as:
- Scrambled eggs
- Frittata
- Tofu scramble
- Cauliflower steaks with ginger and cumin
- Rice pilaf
- Sautéed greens like kale, collards, and cabbage
To make a curry sauce with turmeric, you can use ground or grated turmeric. This is a versatile option that can be used with vegetarian ingredients like vegetables and beans or animal proteins like chicken and lamb. Curries are easy to make and versatile, and the earthy, bitter taste of turmeric is a star ingredient in this bold sauce.
In addition to curries, turmeric can be used in soups to boost their flavour and add health benefits. You can add a few teaspoons of ground or grated turmeric to chicken soup, butternut squash soup, lentil soup, or Moroccan soup with cumin, cinnamon, and other spices.
When using turmeric in your cooking, it is recommended to pair it with black pepper, as this increases the bioavailability of curcumin, the main active compound in turmeric. You can also add turmeric to fats such as oils to increase the absorption of curcumin.
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Make golden milk or tea
Golden milk or turmeric tea is a great way to add turmeric to your diet. It is a warm and soothing blend of ground turmeric, lemon juice, and honey. It is similar to golden milk, and both drinks are great for the immune system.
- Combine water, turmeric, and black pepper in a stainless steel pan. It should make a thick paste.
- Cook and stir for 7 to 10 minutes.
- Remove from heat and add coconut oil, whisking to fully mix it in.
- Transfer to a glass jar with a lid and store in the refrigerator.
- To make golden milk, whisk 1 teaspoon of the golden paste into 2 cups of warmed milk of your choice.
- Add sweetening ingredients like honey, molasses, or maple syrup to taste.
- For extra flavour, add spices like cinnamon, ginger, or cayenne pepper.
- Add water, turmeric, lemon juice, honey, and black pepper to a small pot, then whisk together.
- Bring the liquid to a boil, then turn the heat down to medium-low and simmer for 10 minutes.
- Let the tea cool for a minute or two.
- Pour the tea into a mug through a strainer to remove the black pepper.
Enjoy these drinks as a great way to get the health benefits of turmeric!
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Sprinkle on roasted vegetables
Turmeric is an ancient spice with anti-inflammatory and antioxidant properties that can support overall health. It is fat-soluble, so pairing it with a fat source such as coconut milk, olive oil, or avocado will help your body better digest it. Consuming turmeric with black pepper also improves its bioavailability, making it easier for your body to absorb its nutrients.
To sprinkle turmeric on roasted vegetables, first prepare a baking sheet by lining it with foil or parchment paper. You can coat the sheet with avocado oil or extra virgin olive oil (EVOO) to prevent sticking and enhance flavour.
Next, select your vegetables. Turmeric pairs well with cauliflower, broccoli, carrots, Brussels sprouts, sweet potatoes, green beans, and onions. Chop the vegetables into bite-sized pieces. You can use a single type of vegetable or a combination of several varieties.
In a small bowl, whisk together oil, garlic, lemon juice, turmeric, and sea salt to create a sauce. Place the sauce in a container or ziplock bag, add the vegetables, and shake to coat. Alternatively, you can toss the vegetables directly in a bowl with the sauce and spices until they are evenly coated.
Spread the vegetables in a single layer on the prepared baking sheet. For extra flavour, sprinkle additional salt and lemon pepper on top.
Bake the vegetables in the oven for 15 to 20 minutes at 350°F (177°C) until they are tender and golden brown. You can also bake them for a longer time, up to 40-45 minutes, depending on your desired level of doneness.
Enjoy your turmeric-roasted vegetables as a simple side dish, or add them to a salad with greens, avocado, and a protein source such as beans, quinoa, or chicken.
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Bake with it
Turmeric is a spice with powerful anti-inflammatory properties and a range of health benefits. It has been used in India for over 4,000 years as a culinary seasoning and medicine. It is known for its distinct yellow colour and earthy, bitter taste.
Turmeric can be incorporated into baked goods such as cakes, sweet breads, and muffins. Here are some ways to include more turmeric in your diet through baking:
Cakes and Breads
Turmeric can be added to cake batters and bread doughs to impart a golden hue and a subtle spicy flavour. Sfouf, a traditional Lebanese cake, is made with semolina flour, ground turmeric, sugar, sesame paste, anise, and pine nuts. Turmeric pairs well with citrus flavours, so consider adding it to lemon or orange cakes or quick breads.
Desserts
In addition to cakes, turmeric can be used in a variety of desserts. Its earthy bitterness can complement sweet flavours in puddings, custards, and ice creams.
Savoury Bakes
Turmeric can be added to savoury bakes such as quiches, frittatas, and vegetable bakes. It pairs well with eggs, enhancing their golden colour and adding a hint of spice. For example, you could make a frittata with eggs, grated Parmesan or Pecorino-Romano cheese, fresh herbs, olive or coconut oil, sliced vegetables of your choice, and a teaspoon of turmeric.
When baking with turmeric, remember that a little goes a long way. Start with a small amount and adjust to your taste preferences. Additionally, turmeric can stain dishes and surfaces, so be sure to clean up promptly and thoroughly.
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Frequently asked questions
Turmeric is a spice with anti-inflammatory and antioxidant properties. It is commonly added to curries, scrambled eggs, rice, soups, and tea.
Turmeric is rich in beta-carotene and has anti-inflammatory properties. It may also boost immunity and improve skin health.
While some sources recommend taking a supplement, others suggest that even small amounts of turmeric in culinary applications can provide health benefits. Speak to your healthcare provider to determine the appropriate amount for you.
Like any supplement, turmeric can cause side effects and may interact with other medications. Be sure to consult your healthcare provider before adding turmeric to your diet, especially if you are taking any medications.
