Simple Ways To Add More Turmeric To Your Diet

Turmeric is a vibrant, golden-yellow spice commonly used in cooking, but it’s also celebrated for its powerful medicinal properties. The key compound in turmeric, curcumin, is what makes it a standout in the world of natural health. Curcumin is a potent antioxidant and anti-inflammatory agent which has been shown to inhibit growth of many types of cancer cells.

Curcumin, the active anti-cancer compound in turmeric, targets at least 80 cancer-linked cell signaling pathways like p53, tumor necrosis factor, interleukin-6, NF-kB and mTOR. Curcumin has the ability to block every stage of cancer development from cancer formation to tumor growth to metastasis. It can also kill many different types of cancer cells by triggering apoptosis (programmed cell death) without harming normal cells. Cancer Linked Targets by Curcumin

Kapow! That’s a lot of incredible cancer fighting power! Including more turmeric in your diet could be incredibly beneficial, especially for those looking to support overall health or for those fighting or wanting to prevent cancer. So let’s look at some easy ways to include more turmeric in your diet.

Turmeric in Juices

Juicing is a common food source in the cancer fighting world because it is an easy way to get loads of nutrients, vitamins, minerals, enzymes and phytonutrients straight into the bloodstream so that the body can start using it immediately. Adding a knuckle or two of fresh turmeric to your juice adds a powerful cancer fighting punch!

Golden Milk

Golden milk, also known as turmeric latte, is a delicious and warming beverage that can be enjoyed anytime. To make golden milk, heat a cup of milk (dairy or plant-based) and add a teaspoon of turmeric powder, a pinch of black pepper (to enhance the absorption of curcumin), and a sweetener of your choice like honey or maple syrup. You can include spices such as cinnamon, ginger, and a dash of vanilla extract for added flavor. Stir well and enjoy a comforting, health-boosting drink.

Turmeric Smoothies

Adding turmeric to your morning smoothie is an easy way to boost your nutrient intake. Combine your favorite fruits, like bananas, mangoes, or berries, with a teaspoon of turmeric powder. Add a handful of spinach or kale, a tablespoon of chia seeds or flaxseeds, and a liquid base like almond milk or coconut water. Blend until smooth for a refreshing and nutritious start to your day.

Turmeric Rice

Turmeric rice is a flavorful and vibrant side dish that pairs well with various main courses. Add a teaspoon of turmeric powder to the water when cooking rice. For extra flavor, sauté some onions and garlic in olive oil before adding the rice and water. Once the rice is cooked, fluff it with a fork and garnish with fresh herbs like cilantro or parsley.

Turmeric Soups and Stews

Turmeric adds depth and warmth to soups and stews by just adding a simple teaspoon of turmeric powder during cooking. It pairs exceptionally well with ginger, garlic, and cumin. For a creamy turmeric soup, blend cooked carrots, sweet potatoes, or butternut squash with vegetable broth and a splash of coconut milk.

Turmeric Dressings and Marinades

Turmeric can make flavorful dressings and marinades for salads and vegetables. Whisk together olive oil, lemon juice, a teaspoon of turmeric, a pinch of black pepper, and a dash of honey for a simple turmeric dressing. Use this dressing on leafy greens, grain bowls, or as a marinade for vegetables or tofu.

Turmeric Roasted Vegetables

Roasting vegetables with turmeric is a great way to add flavor and color to your meals. Toss your favorite vegetables, such as cauliflower, carrots, and potatoes, with olive oil, turmeric, black pepper, and other spices like cumin and paprika. Spread the vegetables on a baking sheet and roast at 400°F (200°C) for about 25-30 minutes, or until they are tender and golden brown.

Turmeric Hummus

Turmeric hummus is a healthy and vibrant twist on the classic dip. Combine cooked chickpeas, tahini, lemon juice, garlic, a teaspoon of turmeric, and a pinch of black pepper in a food processor. Blend until smooth, adding water or olive oil to reach the desired consistency. Serve with fresh vegetables, pita bread, or use as a spread on sandwiches and wraps.

Turmeric Desserts

Turmeric can even be incorporated into desserts. Add a teaspoon of turmeric to your favorite muffin, cake, or cookie recipe. It pairs well with spices like cinnamon, ginger, and cardamom. You can also make turmeric-infused honey by mixing turmeric powder with honey and using it as a topping for yogurt, pancakes, or oatmeal.

Should I use fresh or ground turmeric?

Fresh turmeric and ground turmeric both have their place in cooking, depending on the flavor and texture you’re aiming for.

Fresh turmeric has a more vibrant, earthy flavor and is ideal for recipes like smoothies, teas, curries, and marinades where you want a fresh, zesty kick and can blend or grate it directly.

On the other hand, ground turmeric is more concentrated and convenient, making it perfect for soups, sauces, or baked goods where you want the flavor to disperse evenly without extra preparation.

Both forms offer similar health benefits, so it often comes down to convenience and the type of dish you’re making!

With all of turmerics amazing health benefits, it makes sense to incorporate as much turmeric into your daily cooking as possible. Keep some handy so you can sprinkle it on anything or everything. It is a simple and delicious way to take advantage of its numerous health benefits. Pairing turmeric with black pepper will also help to increase the absorption of curcumin and maximize its health benefits so be sure to add that to dishes when it makes sense as well. By making turmeric a staple in your kitchen, you can enjoy this ancient spice’s vibrant color and rich flavor while supporting your overall well-being.

References:
Hasima N, Aggarwal BB. Cancer-linked targets modulated by curcumin. Int J Biochem Mol Biol. 2012;3(4):328-51. Epub 2012 Dec 24. PMID: 23301199; PMCID: PMC3533886.