Turmeric is known as one of the healthiest natural foods on earth with its amazing anti-inflammatory properties. There are currently over 8500 researched studies regarding the active compound curcumin which is found in turmeric.
The main benefits are:
– Improve brain function and is affective in fighting Alzheimer’s
– Improve heart disease
– Alleviate arthritis
– Prevent certain types of cancer
– Natural pain killer
– Used to treat depression
– Antioxidant rich
– Natural anti-septic and antibacterial
– Aids liver detoxification and more!
I’m constantly recommending this beautiful spice (fresh or dried) to clients, both as a long-term maintenance and short term inflammation relief so they can reap the anti-inflammatory and other health benefits associated with turmeric.
How to increase the effectiveness of turmeric
There are certain ingredients that can increase the bioavailability of curcumin – these include:
- Black Pepper – contains a potent alkaloid piperine, which works synergistically with turmeric and increases the bioavailability of curcumin by up to 150%!!!
- Fats – also increase the bioavailability of turmeric
Below are a list of easy to follow recipes which will enable you to incorporate more turmeric to your diet.
- Rice dishes
Sprinkle turmeric on top, stir it through or cook your rice in turmeric + liquid (water or broth) to create aromatic and flavourful ‘golden’ rice dishes.
- Chia puddings
Turmeric doesn’t have to be only used in savoury dishes, why not try adding it to your next chia seed pudding.
- Nut butter
Try adding some powdered turmeric to you next nut or seed butter, you can create a beautiful savoury golden butter by adding a pinch of pepper and salt (and other spices) and serve with veggies sticks or homemade crackers. You can also make a sweet version by adding a touch of honey and serve it with fruit, mix it through yoghurt, add it to smoothies, on top of pancakes or enjoyed straight off the spoon!
- Turmeric drinks
Yep, turmeric is so incredibly versatile you can even add it to hot and cold drinks!
- Golden Milk Hot Drink
- Turmeric Tea Latte
- Tropical Carrot, Ginger & Turmeric Smoothie
- Anti-inflammatory Turmeric Tea
- Turmeric Pumpkin Pancakes (Sweet or Savoury)
- Turmeric Pancakes with Crispy Bacon & Fresh Herbs
- Savoury Indian Pancake
- Slices and bliss balls
- Cultured veggies
I love adding freshly grated turmeric and ginger into my homemade cultured veggies as it provides a colourful, aromatic and flavour hit. By fermenting turmeric, this also increases the bioavailability of it and increases its potency.
- Panna cottas, jellies and treats
Get creative with turmeric and try any of these recipes below – panna cotta, jelly, gummies and other yummy treats.
- Anti-inflammatory Turmeric & Mango Panna Cotta
- Lemon and Turmeric Jelly
- Anti-inflammatory & Healing Turmeric Gummies
- Golden Coconut Turmeric Bites
- Mango and Turmeric Cheesecake
- Salad dressings
Another sneaky way to add more turmeric into your diet is to try adding it to breads, loaves, muffins and cakes (if you think the flavour combination works well).
- Turmeric & Cinnamon Banana Bread
- Sweet Potato Bread
- Chai Spiced Pumpkin Bread – add 1-2 tsp of turmeric powder
- Turmeric paste
- Egg dishes
Sprinkle powdered turmeric on top of fried eggs, mix it through scrambled eggs, grate it into omelettes and frittatas.
- Anti-inflammatory Basil and Chilli Scrambled Eggs
- Breakfast Bowl
- Supercharged Scrambled Eggs
- Scrambled Eggs with Turmeric and Black Pepper
You can also try adding fresh or dried turmeric to pumpkin or chicken soup, stews, dips, grate into salads, add to juices, homemade ice-cream, cauliflower pizza bases, marinade mixes, spice rubs, mash, muffins, cakes, quiches, meatloaf, rissoles, meatballs, sauces, gravy’s and more!
Enjoy and happy changing habits!
Changing Habits Nutritionist