How to Add Turmeric to Your Diet: Benefits and Recipes

Introduction

Turmeric is a yellow-orange spice, commonly used in Indian cuisine. It has a peppery, slightly bitter flavor that adds depth to dishes. Also known as curcumin, turmeric is rich in antioxidants and has been used for centuries for its medicinal properties. Adding turmeric to your diet may help reduce inflammation, boost your immune system, and improve overall health.

Creating a Turmeric Smoothie

A turmeric smoothie is a great way to get the benefits of this incredible spice. Here’s what you’ll need:

• 1 cup unsweetened almond milk
• 1 banana
• 1 tablespoon honey
• 1 teaspoon ground turmeric
• ½ teaspoon ground cinnamon
• ¼ teaspoon ground ginger
• Pinch of black pepper

To make the smoothie, add all ingredients to a blender and blend until smooth. Enjoy!

Adding Turmeric to Soup and Stews

Adding turmeric to soups and stews is an easy way to incorporate it into your diet. Not only does it add flavor, but it can also help reduce inflammation and boost your immune system. Here’s what you’ll need:

• 1 tablespoon olive oil
• 1 onion, diced
• 3 cloves garlic, minced
• 2 tablespoons tomato paste
• 1 teaspoon ground turmeric
• 4 cups vegetable broth
• 1 can (14 ounces) diced tomatoes
• 2 cups cooked beans (optional)
• Salt and pepper, to taste

To make the soup or stew, heat the olive oil in a large pot over medium heat. Add the onion and garlic and cook until softened, about 5 minutes. Stir in the tomato paste, turmeric, and vegetable broth and bring to a boil. Reduce heat to low and simmer for 10 minutes. Add the diced tomatoes and beans (if using). Simmer for an additional 15 minutes. Season with salt and pepper, to taste. Enjoy!

Making a Turmeric Tea

Turmeric tea is a delicious and soothing drink that can help boost your immune system and reduce inflammation. Here’s what you’ll need:

• 2 cups water
• 1 teaspoon ground turmeric
• 1 teaspoon grated fresh ginger
• 1 teaspoon honey
• ¼ teaspoon ground cinnamon
• Pinch of black pepper

To make the tea, bring the water to a boil in a small saucepan over medium heat. Add the turmeric, ginger, honey, cinnamon, and pepper. Reduce heat to low and simmer for 10 minutes. Strain the tea into two mugs and enjoy!

Baking with Turmeric

You can also use turmeric when baking to add flavor and color to your favorite recipes. Here are some benefits of baking with turmeric:

• It adds a warm, earthy flavor to baked goods
• It gives cakes and cookies a golden hue
• It contains antioxidants that may help reduce inflammation

To bake with turmeric, simply add 1/2 teaspoon of ground turmeric to your favorite cookie or cake recipe. You can also add it to quick breads and muffins. Enjoy!

Using Turmeric as a Spice Rub on Meats and Veggies

Using turmeric as a spice rub on meats and vegetables is a great way to add flavor and nutrition to your meals. Here are some benefits of using turmeric as a spice rub:

• It adds a spicy, aromatic flavor to meats and vegetables
• It helps keep food moist and tender
• It contains antioxidants that may help reduce inflammation

To make a turmeric spice rub, mix together 1 tablespoon of ground turmeric, 1 teaspoon of ground cumin, 1 teaspoon of garlic powder, 1 teaspoon of smoked paprika, and 1/2 teaspoon of sea salt. Rub the mixture onto chicken, beef, pork, or vegetables before cooking. Enjoy!

Conclusion

Turmeric is a flavorful and nutritious spice that can be easily incorporated into your diet. Whether you’re making a smoothie, soup or stew, tea, baking, or using it as a spice rub, turmeric can add flavor and health benefits to any meal.