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.
- Crackers
- 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
- Pancakes
- 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
- Muesli
- Pate
- Salad dressings
- Bread
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
- Soups
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!
Jordan
Changing Habits Nutritionist
thank you for a very informative website. very interesting and easy to follow. I will be trying the recipes starting right now.
How hold you use the tumeric paste?
Hi Wendy,
You can add the turmeric paste to curries, slow cooked meals, add a small amount to turmeric lattes, omelettes or frittatas or salad dressings 🙂