10 Simple -- and Simply Delicious -- Ways to Add More Turmeric to Your Diet
Eating turmeric can benefit your body from head to toe. Here’s your guide to getting more of this miracle spice into meals, snacks and drinks.
You’ve probably seen countless articles and studies published online about the extraordinary benefits of turmeric.
But what exactly is turmeric -- and what does it do for our bodies?
Although turmeric is relatively new to American kitchens, this herb has been used for centuries in other countries to support overall health and wellness.
Related to ginger, turmeric is native to Southeast Asia and sometimes called "Indian Saffron" because of its deep golden color. Turmeric’s active compound, curcumin, has been studied extensively for its health benefits.
Not only does turmeric contain curcumin, but it also contains naturally occurring minerals like potassium, B6, vitamin C, calcium and iron.
In India, everyone from the general public to ayurvedic practitioners use turmeric for a wide range of medicinal reasons.
By enjoying turmeric in your diet more often, you may be able to experience some of the astounding health benefits of this natural healer. And incorporating turmeric into the foods and beverages you already love is easier than you think.
How To Incorporate More Turmeric Into Your Diet -- and Love It
Turmeric is an easy, everyday food ingredient. At your grocery store, you can find turmeric as a ground-up spice, in its original whole root form or as a juice.
Turmeric is best absorbed into your body if you consume it with another spice like ginger or black pepper. In fact, combining it with black pepper activates protection from free radicals and toxins that are often produced when cooking at high heat.
Now that you know more about this medicinal superfood, here are ten easy ways to fit it into your everyday diet.
Golden Egg Scramble or Vegetable Hash
Mix a pinch of turmeric powder into a spoonful of coconut, avocado or olive oil and then coat a frying pan. Add vegetables or eggs (or both!) to the pan, and top with fresh grated turmeric. Lastly, top your creation with freshly ground black pepper.
Golden (Sweet or Savory) Oatmeal
Want a little sunshine in your breakfast bowl? For a tasty golden twist on traditional oatmeal, combine oats, plant-based milk of your choice, a pinch of turmeric and a pinch of ginger to a bowl. Top with nut butter, raw honey and cinnamon. For a savory upgrade, try turmeric, ginger, black pepper, paprika and garlic powder.
Add a pinch of ginger, cinnamon and turmeric into your favorite pancake mix. Blueberries are a natural complement to turmeric, and the combo can be a delicious addition to buttermilk, whole wheat or gluten-free pancakes.
Golden Teas and Smoothies
For a fancy update to your favorite morning beverage, add a pinch of turmeric to your tea, chai or latte. Up the anti-inflammatory power of any smoothie recipe by grating some fresh turmeric into the blender. Add a pinch of cinnamon, cardamom
or ginger for an extra flavor kick.
Grate turmeric on top of a mixed salad and finish it off with lemon-ginger-turmeric dressing. Make the salad dressing by mixing together:
• - 2 teaspoons of ground turmeric
• - 1 clove chopped garlic
• - 2 tablespoons peeled and grated ginger
• - The juice of 2 lemons
• - 1 clove garlic (minced)
• - 3 tablespoons extra virgin olive oil
• - 1 tablespoon apple cider vinegar
• - A pinch of sea salt and black pepper
Grate ginger and turmeric into your favorite homemade soup or chili. Or, sprinkle ground turmeric into canned soup to increase its nutritional content.
Everybody loves Taco Tuesday. For a nutritional boost, sprinkle turmeric powder and black pepper onto the cheese in your taco, burrito or quesadilla.
Golden Side Dishes
Add one tablespoon of turmeric to one cup of rice or veggies as they cook.
Turmeric pairs well with most vegetables, especially pureed kabocha squash or pumpkin, and fiber-rich whole grains, like brown rice, quinoa or barley.
Try one of these guilt-free snacks when hunger strikes:
- Toss turmeric with olive oil and add the mixture to oven-toasted walnuts.
- Add a pinch of salt, garlic powder, dried dill and turmeric to popped popcorn.
- Mix turmeric, ginger, cinnamon, cloves, cumin and black pepper with olive oil and toss with chickpeas. Roast at 350°F until crispy (about 20 minutes). Cool and enjoy the satisfying crunch.
Make a tantalizing yet simple spice rub to complement salmon. Before putting the filets in the oven to bake, blend the following ingredients and spread the mixture over the fish (recipe is for two 12-oz salmon filets):
1. 1 garlic clove (minced)
2. 3 tablespoons extra virgin olive oil
3. 1 teaspoon honey
4. 1 teaspoon ground turmeric
5. Sea salt for seasoning
6. Freshly ground black pepper to taste
It’s amazing to know that turmeric can be used in our diet to support a variety of health goals.
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