Milly Gaines
Turmeric is a spice with powerful anti-inflammatory, antioxidant, and anti-cancer properties. Adding it to your diet could benefit your overall health and improve symptoms related to conditions like arthritis and high cholesterol. It has an earthy, bitter taste and can be added to sweet and savoury foods and drinks, like teas, smoothies, eggs, soups, curries, and baked goods. Golden milk, known in India as haldi doodh, is a comforting drink made with milk, ground turmeric, and warming spices like ginger and black pepper. To make golden milk at home, mix a teaspoon of ground turmeric into a cup of heated milk or non-dairy milk.
How to add turmeric to your diet
| Characteristics | Values |
|---|---|
| Form | Turmeric powder or fresh turmeric |
| Uses | Can be added to sweet and savoury dishes, drinks, and baked goods |
| Health benefits | Anti-inflammatory, antioxidant, anti-cancer, boosts immunity, improves mood, lowers cholesterol, manages arthritis, and other joint disorders |
| Side effects | May cause a rash, hives, or abdominal pain if allergic |
| Pairing | Combine with black pepper to increase absorption |
| Common uses | Curries, soups, stews, marinades, tea, smoothies, oatmeal, roasted vegetables, eggs, rice, golden milk, hot chocolate |
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What You'll Learn
Add to scrambled eggs, frittatas, or tofu scramble
Turmeric is a spice with a deep golden-orange colour and a distinctive earthy, bitter taste. It is known for adding colour, flavour, and nutrition to foods. It is a relative of ginger and has been used in cooking and traditional medicine for hundreds of years.
Turmeric has powerful anti-inflammatory, antioxidant, and anti-cancer properties, and adding it to your diet could benefit your overall health. It is especially beneficial for those with inflammatory conditions such as arthritis, allergies, and infections.
One way to add turmeric to your diet is by incorporating it into scrambled eggs, frittatas, or tofu scramble. Here is a recipe for turmeric scrambled eggs with vegetables:
Ingredients:
- Eggs
- Turmeric
- Salt
- Pepper
- Coconut oil
- Butter
- Spinach
- Tomato
Instructions:
- Whisk the eggs, turmeric, salt, and pepper together in a medium bowl and set aside.
- Heat some coconut oil in a small frying pan and cook the tomato for 2-3 minutes until soft.
- Add the spinach and continue cooking for another minute or two. Set aside.
- Melt some butter in a small non-stick saucepan and add the egg mixture.
- Cook over low heat, keeping the eggs moving by pushing them side to side across the pan with a spatula.
- When the eggs are almost done, add the spinach and tomato.
- Finish cooking and serve immediately.
This recipe can easily be adapted to make a frittata or tofu scramble by adjusting the cooking time and ingredients to your preference.
Adding black pepper to dishes containing turmeric helps your body to absorb the turmeric more effectively. You can also add other vegetables or ingredients to this recipe to create a dish that suits your taste.
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Make golden milk
Golden milk, also known as haldi doodh in India, is a comforting drink with anti-inflammatory properties. It is traditionally made with milk and turmeric, but there are many ways to make it your own.
To make golden milk, start by combining water, turmeric, and black pepper in a stainless steel pan. Cook and stir the mixture for 7 to 10 minutes. Remove from heat and whisk in coconut oil or ghee. Transfer to a jar and store in the refrigerator. To make a cup of golden milk, whisk a teaspoon of the golden paste into a cup of warmed milk of your choice. You can add sweeteners like honey, maple syrup, or molasses to taste.
If you are using nut milk, consider adding a splash of coconut oil to help the drink become more frothy and absorb the turmeric compounds. You can also boil the spices in a little water before adding milk and heating it up.
For a stronger flavor, add grated ginger or crushed/minced ginger slices. You can also add cinnamon, vanilla, or cayenne pepper. If you want to make a larger batch, simply double the recipe and store the leftovers in a sealed jar in the fridge for up to 5 days.
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Use in curries
Turmeric is an ancient spice with anti-inflammatory and antioxidant properties that can support overall health. It is a common ingredient in Indian cooking, but you can use it in lots of ways. Here are some ideas for how to use turmeric in your curries:
Curry powder typically contains a mix of spices and usually won't have a lot of turmeric. However, turmeric is what gives curries their intense yellow colour. You can add turmeric to your curries in its ground or grated form. It has an earthy, bitter taste and can be added to sweet and savoury foods.
To make a curry sauce, you can sauté a mirepoix (a mixture of sautéed chopped vegetables like onions, celery, and carrots) with garlic, coriander, cumin, and turmeric. Then, add other ingredients like squash, water, pepper, and salt. You can also add milk and light cream to make the curry creamier.
Turmeric is also used in Indian yellow rice, which is often served as a side dish to curries. To make this, you can simmer basmati rice with oil or ghee, garlic, onion, and spices like turmeric and cinnamon.
In addition to its culinary uses, turmeric is also used for its health benefits. It is said to have anti-inflammatory and antioxidant properties, and some believe it can help prevent cancer. However, it's important to note that consuming turmeric alone may not lead to better health, as your body may not absorb or use it effectively. Combining turmeric with black pepper and a healthy fat like coconut milk or avocado oil can increase the absorption of curcumin, the active compound in turmeric.
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Sprinkle on roasted vegetables
Turmeric is a golden-orange spice with a distinct earthy flavour. It is known for its anti-inflammatory, antioxidant, and anti-cancer properties, and adding it to your diet could benefit your overall health.
One of the easiest ways to add turmeric to your diet is by sprinkling it on roasted vegetables. Here is a simple recipe for turmeric roasted vegetables:
Prepare a baking sheet by lining it with foil and coating it with avocado oil or extra virgin olive oil (EVOO). You can use any vegetables of your choice, such as broccoli, cauliflower, carrots, sweet potatoes, Brussels sprouts, or onions. Toss the vegetables in a bowl with a mixture of oil, garlic, lemon juice, turmeric, black pepper, cumin, coriander, and sea salt until they are evenly coated. Spread the vegetables on the prepared baking sheet and bake for 15 to 20 minutes, or until they are tender and golden brown.
You can serve these turmeric roasted vegetables as a simple side dish or add them to a salad with greens, avocado, and a protein source like chicken, salmon, or quinoa. They can also be used as a pizza topping, tossed with pasta, or as a filling for quesadillas or tacos.
Keep in mind that turmeric can stain countertops and fabrics, so be careful when handling it. Additionally, it is fat-soluble, so pairing it with healthy fats like avocado or olive oil will help your body better digest it.
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Mix into soups
Turmeric is a spice with powerful anti-inflammatory properties and several health benefits. It can be added to soups to boost their flavour and nutritional value. Here are some ways to mix turmeric into soups:
Chicken Soup
Chicken soup is a classic comfort food that can be enhanced with the addition of turmeric. To make a healing chicken soup, start by melting butter in a large pot over medium-high heat. Add chicken and cook until browned, then remove from the pot and set aside. Add onion and celery, cooking until browned and translucent. Next, add garlic and ginger, sautéing for about a minute until fragrant. Return the chicken to the pot along with sweet potatoes, chicken broth, thyme, salt, pepper, bay leaf, and turmeric. Cover and simmer over medium-low heat until the chicken is tender. Pull the chicken apart with forks and serve.
Curried Squash Soup
This soup features turmeric as a key ingredient, along with other spices like coriander, cumin, and pepper. Start by heating clarified butter in a saucepan. Add coarsely chopped onion and pressed garlic, then stir in ground coriander, cumin, turmeric, and pepper. Add in peeled and diced butternut squash, water or vegetable stock, and sea salt or miso dissolved in water. Cook until the squash is tender, then blend until smooth. Return to the saucepan, add milk and light cream, and stir until well blended. Reheat and sprinkle with cilantro before serving.
Butternut Squash Soup
Butternut squash soup is another option that can be enhanced with turmeric. Sauté an onion until translucent, then add garlic, coriander, cumin, and turmeric, stir-frying for a minute. Add in the squash, water, pepper, and salt, and cook until tender. Blend the soup until smooth, then return it to the saucepan. Add milk and cream, stirring until blended. Reheat and serve with a sprinkle of cilantro.
Vegetable or Chicken Soup
A simple vegetable or chicken soup can be made more nutrient-rich by adding turmeric. Start with a mirepoix base of sautéed chopped vegetables like onions, celery, and carrots. Add turmeric along with other spices and herbs, then pour in vegetable or chicken broth. Simmer the soup until all the ingredients are tender. Adjust the seasoning to taste and serve.
Tips for Using Turmeric in Soups
When using turmeric in soups, start with a small amount and adjust to your preferred flavour. Turmeric has a warm, golden hue and earthy aroma, so it pairs well with tangy and bright flavours. It is also inexpensive and mildly flavoured, making it easy to incorporate into various soup recipes. Remember that turmeric can stain dishes, so be sure to soak your pots and pans after cooking.
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Frequently asked questions
Turmeric is a versatile spice that can be added to both sweet and savoury dishes. It is commonly used in curries, soups, and baked goods. You can also sprinkle it on eggs, rice, or oatmeal.
Turmeric can be added to tea, smoothies, and hot chocolate. It is also a key ingredient in golden milk, a comforting drink made with milk, honey, and spices.
While turmeric is generally safe for most people, some may experience an allergic reaction, such as a rash, hives, or abdominal pain. It is always recommended to speak with your healthcare provider before adding any new supplement to your diet.
Black pepper improves the bioavailability of turmeric, allowing your body to absorb more curcumin, which is the active ingredient in turmeric.
