Whether or not you’ve been keeping up with health blogs, you’ve likely heard that turmeric is good for you. While the distinctive spice is well-known for being used in curry dishes, not many people know how else to use it when incorporating it into their diets. Fortunately, there are quite a few healthy and easy ways to get more turmeric in your meals to start enjoying the benefits.
Before getting into all the ways you can use turmeric, it’s a good idea to see why so many health professionals love it. The main reason the spice is so beneficial is the antioxidant and anti-inflammatory properties of the curcuminoids it contains. The main curcuminoid in turmeric is called curcumin and a lot of research has been dedicated to establishing its health benefits.
Based on what has been seen so far, it’s possible for turmeric to lower your risk of heart disease, depression, dementia, metabolic abnormalities, and other chronic illnesses. There is also some evidence that consuming turmeric consistently can reduce the pain and swelling that is characteristic of certain inflammatory conditions like arthritis.
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When you’re looking for ways to use turmeric, don’t forget about pepper. Studies show that the piperine in black pepper increases the body’s absorption of curcumin by 2,000%. It’s also worth noting that turmeric is not spicy but has more of a savory taste. Let’s look at some of the great ways you can get more turmeric in your daily routine.
Just 1 teaspoon of turmeric in 8 – 12 ounces of hot water is all you’ll need to make this beverage. You may add other spices such as ginger and pepper if you don’t like the taste of turmeric by itself. Sweetening is optional though you should only use sugar or other sweeteners sparingly.
Green or fruit smoothies are a great way to incorporate turmeric into your diet when you’re still getting used to the spice. Some starter recipes include arugula, kale and spinach for green smoothies or pineapples and berries for the fruitier option. For a creamier mouthfeel, some recipes suggest adding avocado or your favorite nut butter.
Soups are a nice option to make use of turmeric’s naturally savory flavor. Tumeric works well with pumpkin and other spices but that doesn’t mean you’re limited to vegetable-based soups. When preparing your dish, make sure to add the turmeric a little at a time so you get the taste you’re looking for.
With this option, you can add a little turmeric to your rice after you’ve cooked it. There’s no set quantity so simply sprinkle a little in, stir, taste, and adjust accordingly. If you’re making a rice-based dish, consider adding a little turmeric to that as well.
Some people find roast vegetables to be a little bland. Adding turmeric and other spices to your vegetables before as well as after roasting helps give them a delectable flavor. A few of the vegetables to try with turmeric are carrots, cauliflower, and potatoes.
As mentioned before, turmeric is more savory than spicy so you shouldn’t shy away from using it to season your vegetable or meat dishes. It can work well with fish, chicken, kale, collard greens, and cabbage.
Scrambled eggs, frittatas, and tofu scrambles are excellent options when you start using turmeric. Just a pinch of the spice gives the dish a lovely flavor that won’t overpower the taste of the meal.
Bear in mind that these options are only suggestions and you may find your own uses for turmeric over time. The important thing is finding what works for you. Of course, you don’t want to overdo it either. While researchers haven’t established a maximum limit for how much turmeric to consume, it’s best to consult your doctor about any diet changes.
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