Today, the spice turmeric is very well known all around the world because of its potential health benefits based on various research that happened in the recent decade. People are now aware of its importance and are taking a mindful decision to add Turmeric in diet.
The primary active compound of turmeric is curcumin, which is also the reason behind the bold yellow color of spice and the health benefits associated with this herb.
Some already proven health benefits of turmeric powder include its anti-inflammatory, anti-microbial, antioxidant effects. Because of these properties, it has shown positive effects on people suffering from heart diseases, arthritis, Alzheimer’s, and diabetes.
Some studies suggest that it might also be helpful to reduce the spread of cancer and limit the side effects of chemotherapy. Many research and studies are still ongoing to know more about this spice.
In Ayurveda, this spice has been used for thousands of years as a medicinal herb. In India, people use turmeric in diet as a spice or medicinal herb.
Now it is time for the western world to consider turmeric in your daily diet. It is good to start with adding turmeric powder in many forms to get its related benefits.
Here are the 9 easiest and tasty ways for you to include turmeric in diet.
1.Early morning turmeric detox drink
If your morning starts with a cup of strong coffee to kickstart your routine, why not swap it out with a super healthy turmeric drink that not only tastes good but also rich in vitamin C, flavonoids, antioxidants, and anti-inflammatory compounds.
To make a turmeric detox drink, squeeze half a lemon in a glass, add 1 teaspoon of turmeric powder, 1 tablespoon of honey/ maple syrup(optional), and a pinch of grounded black pepper. Pour warm water into it and mix well. That’s it! A turmeric detox drink is ready.
The taste of turmeric is quite strong so you can adjust ingredients as per your taste buds.
I honestly love the way turmeric brightens up my smoothie with yellowish-orange color and spice it up with its savory flavor. You can either use grounded turmeric or freshly grated turmeric root in smoothie/juice. Make sure to add pinch of black pepper to these smoothies to get most of the benefits.
Some of the best trending turmeric smoothies are:
- Carrot Ginger Turmeric Smoothie
- Berries Turmeric Smoothie
- Tropical Turmeric Smoothie
- Turmeric Green Smoothie
- Mango Pineapple Turmeric Smoothie
- Spinach Kale Turmeric Ginger Smoothie
If you want to lose some extra weight, these smoothies are for you and it tastes really good too.
3. Spice up egg/tofu/paneer scrambles with turmeric
Turmeric goes well with paneer, eggs, and tofu without overpowering your taste buds. You just need to add a few pinches of turmeric with salt and pepper in your omelet or scrambled egg.
Adding turmeric in any way to your diet helps to improve immunity too.
Turmeric is fat soluble, meaning it dissolves in fat and hence mixing it with good fats (avocado, olive oil, coconut oil, milk) increases its bioavailability to body.
To make a good scrambled paneer or tofu, Saute some chopped onion, bell pepper into olive oil, add spices (black pepper, salt, turmeric), and then add paneer or tofu. Mix all together.
4. Season roasted vegetables with turmeric
Turmeric is a spice that is widely used in Indian and south Asian cooking for many years. But in western world, it has gained popularity from the last few years.
Seasoning vegetables with turmeric, salt, and pepper before roasting will enhance the flavor as well the color of the dish. You can toss it over any vegetable. It works especially well with vegetables like pumpkin, butternut squash, turnip, and carrot.
Adding a significant amount of pepper with turmeric helps to make the absorption of curcumin in the bloodstream more effective. So, keep in mind to always use black pepper with turmeric.
5. Soups and Curries
Sneak in some turmeric with the spices and herbs you use to make soup and curries. It will give an extra kick to your dish and add up its nutritional value.
Adding 1-2 teaspoons of turmeric powder with other spices, to any lentil or vegetable soup is a great way to incorporate turmeric in diet. A warm bowl of soup along with this ayurvedic herb will clear your sinuses and warm you up on cold winter days.
Turmeric also works proactively in the production of antioxidants that fight against free radicals and help to boost the overall immunity of the body.
6. Turmeric Latte/Golden Milk
Golden milk, the name may sound fancy but trust me it would be the simplest way to consume turmeric and keeping your nutritional needs intact.
The origin of golden milk, which is mainly the combination of milk and turmeric, can be traced back to ancient India. It has been used as an Ayurvedic medicine to treat cough, cold, flu, and insomnia for many years.
- 1 cup milk (cow milk/almond milk/coconut milk)
- ½ teaspoon turmeric powder
- Pinch of grounded black pepper
- Sweetener as per taste(honey/sugar)
- Cardamom /cinnamon/vanilla essence to add flavor.
To make this Turmeric latte/Golden milk, add 1/2 teaspoon of turmeric to milk, add a pinch of black pepper and cardamom to add some flavor. Let it boil and serve hot. You can experiment with the choice of flavor you like. It tastes good with each one of these flavors.
7. Turmeric as natural yellow food color:
Doesn’t it sound good if you can replace artificial yellow color with natural turmeric color?
Of course, yes! Right?
So next time when you are going to bake cupcakes or bread or even cookies and need yellow coloring, remember turmeric. You can simply add the turmeric powder in the baking mixture or can add a few spoons of already prepared turmeric yellow color.
To make yellow color with turmeric, boil some water, add enough turmeric to get the required yellow shade. Cook for 5 minutes and then let it cool before pouring it in the glass bottle. Store it in the fridge.
8. Turmeric Salad Dressing
You can literally add turmeric in any salad dressing from creamiest to the one with vinaigrette dressing. Adding a few pinches of turmeric in the dressing will pop up the color of the dressing along with adding the nutritional value of the salad.
If you have not tried any of the turmeric dressing, you should definitely give it a try. Here are a few of my personal favorites turmeric salad dressings you can try.
a. Avocado Turmeric dressing:
- 1 Avocado
- 1 teaspoon Turmeric
- 3-4 tablespoons olive oil
- 1 teaspoon freshly grated ginger
- 2 teaspoons honey
- Sea salt as per taste
- 1-2 tablespoons of Vinegar
Mix everything well and pour on the salad.
b. Yogurt Turmeric dressing:
- 200 ml thick plain yogurt or plain Greek yogurt
- 1-2 teaspoons turmeric powder
- ½ teaspoon black pepper powder
- 1 tablespoon lemon juice
- ½ teaspoon salt or as per taste
- 1 teaspoon grated ginger
- 1 teaspoon of minced garlic
If you are using normal plain yogurt, make sure to remove extra water from it before adding other ingredients.
Whisk all the ingredients together to make this tasty tangy dressing. Keep it in the refrigerator for some time and serve with your favorite salad.
c. Turmeric tahini dressing
- 4 tablespoons tahini
- 2 tablespoons fresh lemon juice
- 2 tablespoons olive oil
- ½ teaspoon turmeric powder
- ¼ teaspoon ground black pepper
- Salt as per taste
Mix all the ingredients well together to make this spicy and creamy dressing. This turmeric tahini dressing tastes yummy with green vegetable salad as well as with a grain bowl and roasted veggies.
9. Give color to grains
Turmeric mingles very nicely with almost every grain. Adding turmeric in Rice, Quinoa, Couscous, Oats, Buckwheat, Bulger while cooking gives them a beautiful color without changing their actual taste.
Turmeric is a spice that goes well with sweet and savory dishes. Whether you add it in your morning oats porridge for breakfast or with a quinoa salad bowl for lunch, it looks and tastes yummy.
My favorite one in grains is vegetable rice pulao, where yellow vibrant rice and all colors of vegetables look so good and yummy. If you haven’t already tried this one, make sure to do it soon.
With these easy-to-follow ways to include turmeric, it will add extra nutritional value to your diet. This miraculous herb has so many benefits like natural anti-inflammatory, antioxidant, antiseptic, and antimicrobial that you cannot miss consuming it. You can consume it as a natural supplement to prevent any respiratory, cardiovascular, and memory-related diseases. If there are any other ways you know of adding turmeric in diet, please let me know. I will add that too in this list.