16 Ways to Get More Turmeric Into Your Daily Diet

Written by Jordan

May 4, 2016

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.

  1. 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.

  1. Crackers

Turmeric_seedy_crackers

  1. Chia puddings

Turmeric doesn’t have to be only used in savoury dishes, why not try adding it to your next chia seed pudding.

Turmeric_Chia_pudding

  1. 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_butter

  1. Turmeric drinks

Yep, turmeric is so incredibly versatile you can even add it to hot and cold drinks!

  1. Pancakes
  1. Slices and bliss balls
  1. 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.

Turmeric_cultured_veggies

  1. Panna cottas, jellies and treats

Get creative with turmeric and try any of these recipes below – panna cotta, jelly, gummies and other yummy treats.

  1. Muesli
  1. Pate

Turmeric_liver_pate

  1. Salad dressings

Turmeric_dressing

  1. 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).

  1. Turmeric paste

Turmeric_paste

  1. Egg dishes

Sprinkle powdered turmeric on top of fried eggs, mix it through scrambled eggs, grate it into omelettes and frittatas.

Turmeric_eggs

  1. 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

 

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3 Comments

  1. lorraine mcdonald

    thank you for a very informative website. very interesting and easy to follow. I will be trying the recipes starting right now.

    Reply
  2. Wendy

    How hold you use the tumeric paste?

    Reply
    • Jordan Pie

      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 🙂

      Reply

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