Milly Gaines
Turmeric is a spice with powerful anti-inflammatory and antioxidant properties that can support overall health and protect against heart disease, cancer, and other serious health conditions. It has been used for thousands of years as a natural remedy for several health conditions, including skin conditions, respiratory disorders, and inflammatory conditions. Adding it to your diet could benefit overall health and improve symptoms related to conditions like arthritis and high cholesterol. It is also said to support healthy joints and brain function. There are many ways to add turmeric to your diet, including sweet and savoury recipes, drinks, and supplements.
| Characteristics | Values |
|---|---|
| Health Benefits | Anti-inflammatory, antioxidant, supports healthy joints, supports brain health, aids digestion |
| Recipes | Tea, golden milk, hot chocolate, soups, curries, baked goods, scrambled eggs, roasted vegetables, smoothies |
| Tips | Combine with black pepper to increase the bioavailability of curcumin, the main active component of turmeric |
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What You'll Learn
Add to tea, golden milk, or hot chocolate
Turmeric is an ancient spice with anti-inflammatory and antioxidant properties that can support overall health. It can be added to tea, golden milk, or hot chocolate to make a warm and nutritious beverage.
Turmeric Tea
To make turmeric tea, add half a teaspoon of ground turmeric, 2 tablespoons of lemon juice, and 2 teaspoons of honey to 2 cups of water. Bring the mixture to a boil, then turn the heat down and let it simmer for about 10 minutes. Finally, let the tea cool for a minute or two before enjoying. Adding a pinch of black pepper can increase the bioavailability of curcumin, the main active component of turmeric.
Golden Milk
Golden milk is a traditional Indian drink made with milk and turmeric. To make it, combine 2 teaspoons of golden paste (a mixture of water, turmeric, and black pepper) with 2 cups of warmed milk of your choice. You can also add sweeteners like honey, maple syrup, or molasses, and spices like cinnamon, ginger, or vanilla extract to taste. The milk can be heated on a stovetop or blended with the other ingredients in a high-speed blender to create a smooth, creamy texture.
Turmeric Hot Chocolate
For a healthy twist on classic hot chocolate, combine 3 cups of milk, 4 tablespoons of unsweetened raw cacao powder, 4 teaspoons of maple syrup, 1 1/2 teaspoons of cinnamon, 3 teaspoons of ground turmeric, and a pinch of black pepper in a saucepan. Whisk the ingredients over medium heat until smooth and well-incorporated. For an extra frothy texture, blend the mixture for about a minute before serving.
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Use in curries
Turmeric is a spice widely used in Indian cuisine, particularly in curries, and is known for its antioxidant and anti-inflammatory properties. It has an earthy, bitter taste and a vibrant yellow colour.
Curry is a dish made with a sauce heavily seasoned with spices, like turmeric. There are many types of curry, some made with vegetarian ingredients like vegetables and beans, and others with animal proteins, like chicken and lamb. Curries are easy to make and versatile.
Turmeric is a key ingredient in curry powder and is what gives curries their intense yellow colour. It is not spicy-hot on its own but can be added to curries to give them a mellow spicy flavour. You can add more or less turmeric to your curry depending on your taste and dietary needs.
To make a curry with turmeric, you can start by sautéing some aromatics like onions and garlic with some turmeric and ginger to make a flavourful base. You can then add in your choice of vegetables, beans, or animal proteins, along with any other spices or seasonings you desire.
It is recommended to consume turmeric with black pepper, as it increases the body's absorption of curcumin, which is the active ingredient in turmeric. You can also incorporate turmeric into your diet by using it as a flavouring for many other foods and beverages, such as teas, smoothies, and baked goods.
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Sprinkle on roasted vegetables
Turmeric is a spice with powerful anti-inflammatory properties and a multitude of health benefits. Roasted vegetables are a great way to incorporate turmeric into your diet.
One way to make turmeric roasted vegetables is to toss fresh vegetables, such as cauliflower, broccoli, carrots, and sweet potatoes, with a mixture of turmeric, black pepper, cumin, salt, and olive oil until well-coated. You can also add in other vegetables like Brussels sprouts, green beans, and potatoes. Then, spread the vegetables on a baking sheet and bake for 15-20 minutes at 425 degrees Fahrenheit until they are tender and lightly golden brown.
Another method is to first whisk together oil, garlic, lemon juice, turmeric, and sea salt in a small bowl. Place the sauce in a container or ziplock bag, add the vegetables, and shake to coat. Spread the vegetables on a large baking sheet and bake for 40-45 minutes at 425 degrees Fahrenheit until they are nice and golden brown, and crispy on the edges.
You can also try making a turmeric and black pepper-infused oil and tossing the chopped vegetables in it just before roasting. Olive or coconut oil is perfect for bringing out a rich nutty flavor in vegetables, and the fat will help your body absorb the curcumin, the active compound in turmeric.
Turmeric roasted vegetables make a delicious and easy side dish, packed with flavor and perfectly seasoned. They are also energy-boosting and anti-inflammatory, making them a healthy option to incorporate into your diet.
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Mix into scrambled eggs
Turmeric is a spice with powerful anti-inflammatory and antioxidant properties that can support overall health. It has been used for thousands of years as a natural remedy for several health conditions, including skin and respiratory issues, and inflammatory conditions. Adding it to your diet could benefit your overall health and improve symptoms related to conditions like arthritis and high cholesterol.
Mixing it into scrambled eggs is a great way to add turmeric to your diet. Here is a simple recipe:
Ingredients:
- Eggs
- Butter or coconut oil
- Turmeric
- Black pepper (optional)
- Salt (optional)
- Chopped chives, parsley, and dill (optional)
Steps:
- Heat 1 tablespoon of butter or coconut oil in a nonstick pan over medium heat.
- Add 1 tablespoon of grated peeled fresh turmeric (or 1 teaspoon ground) and cook, stirring, for 15 to 30 seconds.
- Whisk the eggs in a separate bowl and add a pinch of black pepper and a small amount of salt if desired.
- Pour the eggs into the pan and reduce the heat to medium-low. Cook, stirring continuously, until the eggs are at your desired consistency. For soft scrambled eggs, this should take around 3 minutes.
- Top with chopped chives, parsley, and dill if desired, and serve immediately.
You can also add other ingredients to your scrambled eggs, such as spinach, garlic, and coconut milk, to enhance the flavour and nutritional content.
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Bake with it
Turmeric is an ancient spice with anti-inflammatory and antioxidant properties that can support overall health. It can be incorporated into baked goods to add flavour, colour, and nutritional benefits. Here are some ideas for baking with turmeric:
Cakes and Breads
Turmeric can be added to cakes and sweet breads. 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. A pinch of turmeric can also be added to banana bread or zucchini bread for a savoury twist.
Muffins and Cookies
You can also incorporate turmeric into muffins and cookies. For example, combine a cup of cashews, 2.5 cups of pitted dates, a pinch of salt, and a teaspoon each of vanilla extract, turmeric, cinnamon, and powdered ginger in a food processor. Pulse until the mixture reaches a chunky but pliable consistency, adding a bit of water if needed. Shape the dough into balls and roll them in shredded coconut. Alternatively, mix a cup of chopped cashews, three mashed ripe bananas, a quarter cup of melted coconut oil, a teaspoon of baking powder, and a teaspoon each of cinnamon, turmeric, nutmeg, cardamom, cloves, and salt. Bake at 350 degrees Fahrenheit for about 25 minutes, or until a toothpick inserted into the centre comes out clean.
Bread
Turmeric can also be added to bread dough to impart a golden hue and a subtle flavour. Simply add a teaspoon of turmeric to your favourite bread recipe, or experiment with other spices and ingredients to create a unique loaf.
Baked Vegetables
While not exactly a baked good, roasted vegetables with turmeric can be a delicious side dish or snack. For example, toss raw walnuts with olive oil, sea salt, black pepper, and a hearty shake of turmeric. Spread them on a baking sheet and bake at 350°F for 5 to 10 minutes, stirring occasionally, until lightly toasted.
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Frequently asked questions
Turmeric is a spice with anti-inflammatory properties and many health benefits. It is often used in Indian cuisine and can be added to both sweet and savoury dishes.
Turmeric can be added to scrambled eggs, soups, curries, and roasted vegetables. It can also be used to make turmeric tea or "golden milk".
Turmeric can be added to baked goods, hot chocolate, and smoothies.
Black pepper increases the bioavailability of curcumin, the active ingredient in turmeric, allowing your body to absorb more of it.
Turmeric capsules are available as a supplement. It is also used topically and in alternative medicine.
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