Leena Watts
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 with a cup of heated milk or non-dairy milk.
| Characteristics | Values |
|---|---|
| Spice colour | Deep golden-orange |
| Active ingredient | Curcumin |
| Health benefits | Anti-inflammatory, antioxidant, anti-cancer, boosts immunity, improves mood, lowers cholesterol |
| Use in cooking | Curries, soups, stews, eggs, rice, tea, smoothies, marinades, baked goods, roasted vegetables, nuts, hot chocolate |
| Use in drinks | Golden milk, turmeric latte |
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What You'll Learn
Add it to your tea or coffee
Turmeric is a spice with anti-inflammatory, antioxidant, and anti-cancer properties. It has been used in cooking and traditional medicine for hundreds of years. Adding it to your tea or coffee is an easy way to include it in your diet.
Turmeric Tea
To make turmeric tea, you can use ground turmeric or fresh turmeric root. The general steps are to simmer water with the spice and other ingredients, such as lemon juice, honey, and black pepper, for 5-10 minutes. Then, strain the tea into a cup or mug and enjoy.
- Measure out 1 1/2 cups of water and pour it into a small saucepan or kettle. If you want a stronger flavour, use less water.
- Add a pinch to 1/8 teaspoon of ground turmeric or a small piece of grated or chopped fresh turmeric root.
- Add other ingredients such as lemon juice, honey, black pepper, ginger, cinnamon, nutmeg, or cloves to taste.
- Bring the water to a boil over medium-high heat.
- Reduce the heat to medium-low or low and simmer for 5-10 minutes, depending on how strong you want the tea to be.
- Strain the tea through a fine sieve into a cup or mug.
- If desired, add more hot water to dilute the tea to your preferred strength.
Turmeric Latte or Golden Milk
Turmeric latte, also known as golden milk, is another popular way to consume turmeric. It is a comforting drink that can be enjoyed as a caffeine-free alternative to tea or coffee. To make it, heat a cup of milk or non-dairy milk and add a teaspoon of ground turmeric. You can also add other ingredients such as black pepper, ginger, honey, or cinnamon to taste.
Precautions
While turmeric is generally safe for most people, it can cause allergic reactions in some individuals, resulting in rashes, hives, or abdominal pain. It is also important to note that turmeric may stain countertops and fabrics due to its vibrant colour.
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Sprinkle it on your eggs
Turmeric is a golden-orange spice with a distinctive earthy flavour and a host of health benefits. It has been used in cooking and traditional medicine for hundreds of years. Turmeric has anti-inflammatory, antioxidant, and anti-cancer properties, and can support overall health.
Sprinkling turmeric on your morning eggs is a great way to add some extra flavour and nutrition to your breakfast. Eggs are already packed with protein, vitamins, and minerals, and adding turmeric only expands the number of nutritional benefits you will get from your meal. Turmeric is especially good on scrambled eggs, but you can also sprinkle it on fried, boiled, or poached eggs.
To make delicious turmeric scrambled eggs, simply whisk together 3 eggs with 1 tablespoon of water and season with salt and pepper. Heat 1 tablespoon of butter in a nonstick skillet over medium heat. Add 1 tablespoon of grated peeled fresh turmeric (or 1 teaspoon of ground turmeric) and cook, stirring, for 15 to 30 seconds. Add the eggs, reduce the heat to medium-low, and cook, stirring, until just set, about 3 minutes. Top with chopped chives, parsley, and dill.
You can also add extra vegetables to your scrambled eggs for even more nutritional benefits. Try cooking some spinach and tomato in coconut oil, then add the eggs, and finish with the vegetables.
Remember to add some black pepper to your turmeric eggs to help your body fully absorb the turmeric.
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Mix it into your oatmeal
Turmeric oatmeal is a delicious and healthy way to start your day. It is a simple recipe that combines the anti-inflammatory properties of turmeric with the nutritional benefits of oatmeal. Here is a step-by-step guide to making your own turmeric oatmeal:
Ingredients:
- Oats: Rolled oats are recommended, but quick-cook or steel-cut oats can also be used. Ensure certified gluten-free if needed.
- Oil: Coconut oil or ghee can add flavour, but any oil of your choice can be used.
- Spices: Turmeric is the star spice, providing a beautiful yellow-orange hue and an earthy flavour. Combine with cinnamon, ginger, and a hint of black pepper, which enhances the absorption of curcumin, the active ingredient in turmeric. You can adjust the spice quantities to your taste.
- Milk: Any type of milk works, including dairy, plant-based, or homemade options like oat milk. If using plant-based milk, soy milk is recommended as it doesn't thicken when cooked.
- Natural Sweetener (optional): Maple syrup, honey, or coconut sugar can be added for sweetness.
Method:
- Heat a small pot over medium heat.
- Once warm, add the oil and spices, stirring for about 30 seconds until the spices become fragrant.
- Add the milk, oats, and a pinch of salt.
- Bring the mixture to a boil, then reduce the heat and simmer uncovered for about 5 minutes or until the oats are softened. Stir frequently to achieve a thick and creamy consistency.
- Serve immediately, topped with your choice of fruit or other toppings like nuts, seeds, or a drizzle of maple syrup.
Tips:
- Turmeric oatmeal can be made in advance and stored in an airtight container in the refrigerator for up to 2-5 days. Reheat on the stovetop or in the microwave, adding a little extra liquid if needed.
- To make overnight oats, combine all ingredients except toppings in an airtight jar and store in the fridge overnight. Enjoy cold or warm the next morning.
- Adjust the amount of turmeric and other spices to suit your taste. Be careful not to burn the spices as it may make the oatmeal bitter.
Turmeric oatmeal is a versatile and nourishing breakfast option, providing a warm and cozy start to your day. Enjoy experimenting with this golden spice-filled recipe!
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Make golden milk
Golden milk, also known as turmeric milk, is a popular way to add turmeric to your diet. It is a traditional Ayurvedic drink with anti-inflammatory properties.
To make golden milk, you will need milk, ground turmeric, and spices such as ginger, cinnamon, and black pepper. You can use whole milk, or dairy-free milk such as almond milk, oat milk, or coconut milk. If using dairy-free milk, you may also want to add a source of fat such as coconut oil or ghee to help your body absorb the turmeric compounds.
- Heat one cup of milk in a saucepan over medium heat.
- Add a teaspoon of ground turmeric and stir well.
- Add spices such as ginger, cinnamon, and black pepper to taste. You can also add a sweetener like honey.
- Simmer the mixture for about 10 minutes, stirring occasionally to prevent clumping.
- Pour the golden milk into a cup and enjoy!
You can also get creative with additional ingredients. Some people like to add vanilla, star anise, or fresh ginger to their golden milk. If you're making it in a cappuccino maker, you can also make it frothy. Golden milk is a delicious and comforting drink that you can enjoy any time of day.
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Toss it with roasted vegetables
Turmeric is a golden-orange spice that adds colour, flavour, and health benefits to your food. It has been used in Indian cooking for thousands of years and is known for its anti-inflammatory and antioxidant properties.
To make turmeric roasted vegetables, you can use any vegetables with a similar roasting time. Some good options are broccoli, cauliflower, carrots, sweet potatoes, onions, and zucchini. You can also add in some avocado, chicken sausage, or quinoa and beans.
- Preheat your oven to 425°F.
- In a bowl, toss the vegetables with a mixture of turmeric, black pepper, cumin, salt, and olive oil until they are well-coated.
- Place the vegetables in a single layer on a large baking pan.
- Roast the vegetables for 20-30 minutes, stirring halfway through, until they are tender.
- Serve the roasted vegetables on a thin layer of hummus and enjoy!
Turmeric is fat-soluble, so pairing it with a fat like olive oil or avocado will help your body digest it better. Additionally, consuming turmeric with black pepper enhances its anti-inflammatory properties and improves absorption.
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Frequently asked questions
Turmeric is a spice with powerful anti-inflammatory properties, 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.
Turmeric can be incorporated into sweet and savoury recipes, such as curries, soups, scrambled eggs, and baked goods. It can also be added to warm drinks like tea, golden milk, and hot chocolate.
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. You can make it at home by mixing a teaspoon of ground turmeric into a cup of heated milk or non-dairy milk.
While turmeric is safe for most people when enjoyed in tea or food, if you are allergic to the spice, it may cause a rash, hives, or abdominal pain. Most of the side effects are associated with very high concentrations of curcumin found in supplements. It is always best to consult your healthcare provider before adding turmeric to your diet.
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