11 Delicious Ways to Add More Turmeric To Your Diet

Tumeric has become increasingly popular as both a supplement and an ingredient in various foods. Turmeric is a spice of the ginger family, sourced from the turmeric plant commonly used in Asian food. Turmeric has a warm, bitter taste and is often used in curries, mustards, butters and cheeses. Turmeric’s use in foods has spread into a wide variety of cuisines. The root of turmeric contains a chemical called curcumin, which has been used widely in medicine. Curcumin is the main active ingredient in turmeric and has been linked with anti-inflammatory and antioxidant properties. The health promoting benefits of turmeric are due mainly to the compound curcumin.

Health Benefits of Turmeric

Turmeric has been used for many years for a variety of health concerns, and recent years have resulted in many human trials. Many high-quality studies have shown that turmeric has major health benefits for your body and brain. Turmeric has been shown to have a role in preventing or treating cancer, lung disease and brain disease. It may help speed recovery after surgery and treat rheumatoid arthritis. Turmeric has also been effective in treating osteoarthritis and other inflammatory conditions. Most studies on turmeric use turmeric extracts that contain mainly curcumin, and the levels used would be very difficult to get using the turmeric spice alone. Therefore, for the full benefits of turmeric, you may want to look into a supplement that contains a significant amount of curcumin. Curcumin is poorly absorbed by the bloodstream, but is helped by consuming black pepper and fat with it.

If you want to add more turmeric into your life, there are many ways to do so. In this article we will explore 11 delicious and nutritious ways you can add more turmeric to your diet.

  1. Turmeric Latte

Turmeric lattes, or “golden lattes”, have been popping up at many coffee shops and cafes. This is as easy as mixing your favourite milk with turmeric, either over the stove or with a milk frother. You can add in other spices with their own health properties, such as cinnamon and ginger. Sweeten with maple syrup, honey, or agave syrup. If you’re a coffee drinker, try adding turmeric to your next latte.

  1. Turmeric Scrambled Eggs

Spice up your breakfast by adding some turmeric to your scrambled eggs. Whisk the turmeric into your eggs before pouring them onto the pan to ensure distribution of the turmeric. You can add in other healthy ingredients like onion, spinach and bell peppers for an added boost.

  1. Turmeric Smoothie Bowl

Easily add more turmeric to your diet by adding it to your smoothie or smoothie bowl. You can add it to any kind of smoothie you want. For even more health-promoting properties, add in a handful of spinach or kale. You can mask the taste of the greens with fruits such as oranges or pineapple. Start with a small amount of turmeric as it is strong tasting and may take some getting used to. 

  1. Turmeric Chicken

You can find many chicken recipes with turmeric online, and for good reason. Chicken can be prepared any way you choose, and adding turmeric into your blend of spices is a great way to increase your consumption of turmeric. You may even want to make a chicken curry.

  1. Turmeric Curry

Use turmeric where it fits best! Turmeric gives curry its beautiful golden colour, and the spice’s warm and bitter taste fits perfectly with this dish. Usually, curry will also include spices such as cumin, coriander and of course curry powder. Find countless recipes online or find someone who can make curry from scratch and learn how to cook a new type of cuisine. 

  1. Turmeric Rice

Add a teaspoon or so of turmeric to the water when cooking rice to give your dish a pop of colour and spice. Adding spices into your water while cooking rice is a quick and easy way to infuse your rice with flavour and take a simple dish to the next level. Plus, the rice will look beautiful in a spread with other dishes. 

  1. Turmeric Detox Broth

Using turmeric to create soup broth provides you with a delicious and healthy base that you can add any fillings you want to. You can play around with the spice level by adding more or less turmeric (remember – black pepper helps turmeric be absorbed by the body). Add noodles, rice, chickpeas, chicken, or vegetables. This broth is great when you are feeling under the weather, as it is soothing for your stomach and helps clear the sinuses.

  1. Turmeric Sugar Cookies

Try adding turmeric to your next batch of sugar cookies. You will end up with beautifully coloured cookies that have as much spice as you’d like. You can use turmeric as a natural orange food colouring in all kinds of baking.

  1. Turmeric Roasted Vegetables

Spice up boring roasted veggies with turmeric. Toss vegetables of your choice with oil, turmeric, salt and pepper and roast. Root vegetables are especially delicious and are great for your health. 

  1. Turmeric Energy Bites

Energy bites combine ingredients such as dates, almond butter, coconut, protein powder, coconut oil, nuts and seeds. You can really combine any of your favourite ingredients. Mix up all of the ingredients in a high-power blender and form into balls. Next time, try adding turmeric to add health-promoting properties and a little bit of spice. 

  1. Turmeric Tonic

For a healing beverage that will help soothe a sore throat or an upset stomach, try a turmeric tonic. Combine fresh turmeric, ginger, lemon juice and water in a saucepan. Bring to a low simmer and then turn off the heat. Strain the mixture and drink as is or dilute further with warm/hot water.

As you can see, there are many delicious ways to incorporate turmeric into your diet. We hope you try out one of our suggestions and share them with your family and friends. Maybe you will find your new favourite dish that is both delicious and nutritious.


Sources:

https://www.webmd.com/vitamins/ai/ingredientmono-662/turmeric

https://www.bbcgoodfood.com/recipes/collection/turmeric

https://www.bbcgoodfood.com/recipes/turmeric-scrambled-eggs

https://www.bbcgoodfood.com/recipes/turmeric-smoothie-bowl

https://www.bbcgoodfood.com/recipes/turmeric-latte

https://www.bbcgoodfood.com/recipes/chicken-biryani

https://www.feastingathome.com/turmeric-broth-detox-soup/

https://food52.com/recipes/77819-turmeric-sugar-cookies

https://www.masterclass.com/articles/how-to-cook-with-turmeric-plus-easy-turmeric-tonic-recipe-for-everyday-use#4-health-benefits-of-turmeric

https://blog.paleohacks.com/no-bake-energy-bites/

https://nutritionfacts.org/topics/turmeric/?gclid=CjwKCAjw57b3BRBlEiwA1Imytt0Jf5x-YFX-EOpYogHsAAfdAOW1EjbnwzJ9l6rky5kCk7rGLe3vIhoCf1sQAvD_BwE

https://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-turmeric#section1