Turmeric is a root with a bright yellow colour that is native to India and Southeast Asia. It is most commonly consumed as a ground powder, and you can find it in the spice section of all major supermarkets. Turmeric has long been used in Indian cooking and thought to have medicinal-like qualities, and in recent times, science has been backing up these theories. Turmeric’s active ingredient, curcumin, has been linked with antioxidant and anti-inflammatory activities in humans. In particular, some studies suggest that turmeric may reduce the chronic, low-level inflammation associated with many chronic diseases, such as heart disease and arthritis. The use of turmeric has also been associated with improved memory, brain function and mental health.
If you would like to enjoy the health benefits of turmeric, we’ve listed four simple ways to include it in your diet, that you can start implementing today!
Smoothies are a great way to quickly and easily add turmeric into your diet. Simply add 1 tsp of ground turmeric to any smoothie recipe that you’re currently using. Try our breakfast smoothie recipe below:
- 1 banana
- ¼ cup rolled oats
- 1 tbs chia seeds
- 1 cup of milk of choice
- 1 tsp turmeric
- 1 tsp cinnamon
- 1 tsp honey (optional)
Method: Add all ingredients to a high–speed blender and blend until a smooth consistency.
As mentioned, turmeric has long been used in Indian cooking. With the weather getting cooler, a hearty, warm curry sounds perfect for a weeknight dinner!
Here’s our recipe for a healthy chickpea curry that includes turmeric (serves 4):
- 2 tsp olive oil
- 1 brown onion, diced
- 2 garlic cloves, crushed
- 400g canned chickpeas, drained
- 400g diced tomatoes
- 100g spinach
- 1 cup green beans, cut into 3cm lengths
- 2 cups cauliflower florets
- 10g coriander
- 2 tsp of each: ground cumin, paprika, turmeric and curry powder
- Salt and pepper
- Heat oil in a large pan before adding onion and garlic. Cook for 2 minutes. Stir in the spices.
- Add the diced tomatoes, chickpeas, cauliflower, green beans, salt and pepper and simmer for 10 minutes
- A few minutes before the curry has finished cooking, add the spinach and coriander and stir well
If you’re someone who often eats rice with different meals, then adding turmeric is a perfect way to boost your intake without too much effort. Simply add 1 tsp turmeric to 1 cup of raw rice whilst cooking. Your rice will come out with a yellow-golden colour and give a subtle taste. Turmeric rice can be enjoyed any way, but is great mixed through salads, or with a variety of warm vegetables and grilled chicken.
- Golden milk
Golden milk is a traditional Indian drink made with turmeric and other spices, usually ginger and cinnamon. It makes for a warm and comforting drink, which is ideal for supper in the colder months. Whip up a batch of golden milk using the following recipe:
½ cup of an unsweetened milk of your choice
1 tsp turmeric
1 small piece of grated fresh ginger or ½ tsp ginger powder
½ tsp cinnamon
1 pinch ground black pepper
1 tsp honey (optional)
- Mix all the ingredients in a small saucepan and bring to a boil.
- Reduce the heat and allow to simmer for approximately 10 minutes or until fragrant
- Strain the drink through a fine strainer into a glass/mug and enjoy
- You can make golden milk in advance and refrigerate for up to 5 days. Simply reheat before drinking.