Turmeric, a spice that’s been used in Ayurvedic medicine for thousands of years, is making waves as an anti-inflammatory. Evidence suggests that it may help to prevent or treat Alzheimer’s disease, diabetes and even cancer. But the benefits don’t stop there: Turmeric can also boost your energy levels, improve digestion and reduce joint pain. That’s why we’ve rounded up 10 ways to incorporate this tasty spice into your daily diet—from golden milk lattes to curried avocado salads!
To enjoy the benefits of turmeric without sacrificing the taste of coffee, try making a turmeric latte. Turmeric has been shown to have anti-inflammatory properties and may help protect against cancer and heart disease. To make your own turmeric latte at home, combine 1 cup milk (coconut, almond or cow’s) with 2 tablespoons fresh or dried ground turmeric. For an added boost you can add in a pinch of black pepper or ginger powder for flavor. If you’re not up for making it yourself you can buy ready-to-drink versions from companies such as Golden Paste or Traditional Medicinals (both available at Whole Foods).
To learn more about how to add this root herb into your diet check out these recipes:
Zesty golden milk
If you’re looking for a delicious way to get turmeric into your diet, look no further than turmeric milk. This warming drink is made by boiling water and adding a dash of coconut or almond milk, then stirring in turmeric powder until it’s dissolved. You can also add a pinch of cinnamon or cardamom and a slice of orange zest if you want to get creative!
Turmeric chai smoothie
Turmeric smoothies are a great way to get more turmeric into your diet. The combination of ingredients in this recipe is delicious and will provide you with many health benefits.
1 cup almond milk
1 banana, frozen or fresh
2 tablespoons raw cacao powder (optional)
1/3 cup ice cubes or frozen berries, if desired
Spiced fruit salad with toasted coconut
This is a delicious way to get turmeric into your diet. It’s easy, too!
Use ripe fruit. Choose fruits that are in season and sweet. Try a mix of different fruits: pineapples, mangoes, bananas, peaches and more.
Toast the coconut before adding it to the salad. This will give it an extra depth of flavor as well as make it easier for your body to digest all those fiber-filled carbs (which will help curb cravings later on).
Use honey that isn’t too strong—you don’t want this dressing to be overpowering; just enough sweetness so that you can taste the fruit beneath it all! If you’re looking for something more intense try agave nectar or maple syrup instead—just keep in mind these options tend not be vegan or gluten free so check labels carefully if either applies 🙂
Golden turmeric hummus
You can also use turmeric as a spice to make golden hummus.
Hummus is a tasty dip that’s great for parties, but it’s so much more than just an appetizer. This dip is packed with protein, fiber and minerals. It has many health benefits too: it helps digestion, reduces inflammation and improves heart health.
You can buy your jar of hummus at the store or you can make your own at home with this simple recipe!
Sweet potato curry soup
Turmeric is a great source of manganese, which is a trace mineral that plays an important role in the metabolism of carbohydrates, proteins and lipids. Manganese also helps to maintain healthy bones and cartilage. In addition to manganese, turmeric contains iron, vitamin C and potassium (one cup has about 2% DV for each). Vitamin C can help boost immunity by preventing infections caused by colds or flu viruses; iron helps keep oxygen flowing through your body so you can perform at peak levels every day; and potassium is essential for maintaining healthy blood pressure levels which have been linked to heart disease risk.
Cabbage, squash and chickpea curry with turmeric rice
Peel and grate the ginger and garlic.
Chop the onion, chilli and coriander into small pieces.
Heat a little oil in a saucepan over medium heat, add the cumin seeds and mustard seeds and allow them to sizzle for 30 seconds before adding the chopped onion, chilli and ginger/garlic mixture (add more oil if needed) to soften for 5–10 minutes without browning too much; stir frequently so it doesn’t stick to the bottom of your pan (you may need to reduce this time depending on how thick your curry paste is).
Add turmeric powder, ground coriander powder, ground cumin powder, salt & black pepper or chilli flakes (to taste). Stir well for about 1 minute until fragrant then add vegetable stock cube with 4 cups water until boiling point then lower heat down simmering gently uncovered until vegetables are soft enough when pressed with back of spoon (about 15 minutes) then add chickpeas followed by cabbage leaves & sliced butternut squash pieces over low heat cook covered loosely until both vegetables are tender but not mushy when pressed lightly with back of spoon(about 10mins), stirring occasionally during cooking time; If necessary add some more hot water if required during cooking process as needed from time to time as needed because chickpeas will release their own liquid whilst cooking along with vegetables being cooked together in same pot together so no need worry about overcooking either one separately!
Curried avocado, snap pea and noodle salad
To make the noodles, use a spiralizer or vegetable peeler to cut carrots into long ribbons.
For the dressing: Combine 1 tsp of red pepper flakes and ¼ cup coconut milk in a food processor with ½ cup lime juice, 2 tbsp sesame oil, 1 tbsp maple syrup, ¼ tsp sea salt and 1 clove garlic (peeled). Process until smooth. (If you don’t have a food processor, just whisk together all of the ingredients except for the coconut milk.)
For the salad: Slice ½ English cucumber into thin rounds using a mandolin. Place 4 cups snap peas on each plate. Sprinkle with 1-2 tsp black sesame seeds and drizzle with half of your dressing mixture; toss gently to coat evenly. Top with sliced avocado dressed in remaining dressing mixture then garnish with chopped fresh cilantro leaves if desired/available at farmers’ markets where you live!
Roasted carrot and turmeric soup
In a blender, blend together turmeric root, garlic cloves, coconut milk or almond milk, carrots and water until smooth. Add spices like cumin, coriander and cinnamon. Serve with a garnish of pomegranate seeds for a beautiful color contrast and extra antioxidants.
Turmeric tea tonic
Turmeric tea is a great way to get the benefits of turmeric in your daily diet. You can make it with either water or milk, and add in other ingredients like honey for a sweeter taste if you’d like. Turmeric tea is also great for starting your day!
Turmeric is a spice you can use in delicious food.
Turmeric is a spice you can use in delicious food. It pairs well with other spices, including pepper, cumin, and coriander. Plus, turmeric contains some important nutrients like antioxidants and iron (to name a few).
If you find yourself cooking something that calls for turmeric—or another spice—try adding some turmeric to your dish! You don’t have to do anything too complicated: just add a pinch of it as if it were salt or pepper.
The golden spice has been an integral part of Indian culinary history for thousands of years, but it’s only recently that Western cultures have started to catch on. Whether you’re looking for something new to try or just want a delicious new way to use the turmeric in your kitchen, these recipes are sure to please!