If you'd like to add more turmeric to your diet, try using it in sweet and savory recipes like soups, cakes, and warm drinks like golden milk and hot chocolate

16 Simple Ways To Add More Turmeric to Your Diet

If you'd like to add more turmeric to your diet, try using it in sweet and savory recipes like soups, cakes, and warm drinks like golden milk and hot chocolate

• Turmeric is an ancient spice with anti-inflammatory and antioxidant properties that can support overall health.
• Ground or grated turmeric can be incorporated into sweet and savory recipes, such as soups, curries, and baked goods.
• Sip on turmeric-infused drinks like golden milk and turmeric hot chocolate for a warm and nutritious beverage.

Turmeric (Curcuma longa L.) is a spice used for thousands of years as a natural remedy for several health conditions, including skin conditions, respiratory disorders, and inflammatory conditions. 

Turmeric has powerful anti-inflammatory, antioxidant, and anti-cancer properties, and adding it to your diet could benefit overall health and improve symptoms related to conditions like arthritis and high cholesterol.

Turmeric has an earthy, bitter taste and can be added to sweet and savory foods and drinks, like teas and curries.

1. Golden Milk

Golden milk, known in India as haldi doodh, is a comforting drink made with milk, ground turmeric, and warming spices like ginger and black pepper.

You can enjoy golden milk any time of day or night as a caffeine-free coffee alternative or a soothing pre-bedtime drink.

To make golden milk at home, mix a teaspoon of ground turmeric into 1 cup of heated milk or nondairy milk. Add ingredients like black pepper, ginger, and honey to taste. 

2. Turmeric Tea

Making a cup of turmeric tea is an easy and delicious way to add turmeric to your diet.

To make turmeric tea, add half a teaspoon of turmeric, 2 tablespoons of lemon juice, and 2 teaspoons of honey to 2 cups of water. Bring the mixture to a boil and let cool before enjoying. Adding a pinch of black pepper can significantly increase the bioavailability of curcumin, the main active component of turmeric.

3. Curry

Curry is a dish made with a sauce heavily seasoned with spices, like turmeric. There are many types of curry, some made with vegetarian ingredients like vegetables and beans and others with animal proteins, like chicken and lamb.

Curries are easy to make and versatile. Studies show that people who regularly eat curry are more likely to live longer, healthier lives.

4. Soup and Broths

Turmeric can be added to soups to boost their flavor and health benefits.

Try adding a few teaspoons of turmeric to savory soups like chicken, butternut squash, and lentil soup. Turmeric is also delicious in homemade bone broth. 

5. Salad Dressings and Marinades

Try adding turmeric to homemade dressings and marinades. 

For a simple salad dressing, mix half a cup of olive oil, a quarter cup of apple cider vinegar, 2 teaspoons of honey, 1 teaspoon of ground turmeric, half a teaspoon of ground ginger, and a pinch of salt in a glass bowl. Enjoy your turmeric dressing on green salads, or use it as a marinade for chicken and fish. 

6. Baked Goods

Incorporate turmeric into baked goods like cakes and sweet breads. Turmeric pairs well with citrus flavors, like lemon and orange. 

Sfouf is a traditional Lebanese cake made from semolina flour, ground turmeric, sugar, sesame paste, anise, and pine nuts.

7. Rice Dishes

A dash of turmeric can add flavor, color, and nutritional benefits to rice dishes.

Indian yellow rice is a simple dish commonly served alongside main dishes like curry and dal. It is made by simmering basmati rice with oil or ghee, garlic, onion, and spices like turmeric and cinnamon to create a flavorful grain dish. 

8. Egg Dishes

Fold turmeric into scrambled eggs or add the spice to frittatas, omelets, and quiche. 

To make turmeric egg salad, mash four hard-boiled eggs with 2 tablespoons of mayonnaise, 1 teaspoon of mustard, half a teaspoon of turmeric, and a dash of salt and pepper. Top your egg salad with freshly chopped chives for added flavor and garnish. 

9. Smoothies

Adding turmeric to smoothies is an easy way to boost your intake of this anti-inflammatory spice. 

To make a creamy turmeric smoothie, combine 1 cup of milk or dairy-free milk, 1 and a half cups of frozen pineapple chunks, 1 banana, half a teaspoon of ground or 1 teaspoon of freshly grated turmeric, and 1 teaspoon of fresh grated ginger in a blender. Blend until smooth.

10. Wellness Shots

Wellness shots are concentrated drinks made with juices, herbs, and spices. You can make turmeric wellness shots at home using just a few simple ingredients. 

To make orange turmeric wellness shots, blend 1 peeled orange, half a cup of water, a 1-inch piece of fresh ginger, a 1-inch piece of peeled and grated turmeric root, and 1 teaspoon of honey in a high-speed blender until smooth. 

Strain the mixture and store it in glass jars in your refrigerator. Take a shot whenever you need a nutritious boost. 

11. Roasted Vegetables

Turmeric can add vibrancy, flavor, and health benefits to vegetable dishes. To make turmeric-roasted vegetables, toss fresh vegetables, like cauliflower, broccoli, and carrots, with a mixture of turmeric, black pepper, cumin, salt, and olive oil until well-coated.

Roast the vegetables until tender for a simple side dish. 

12. Spiced Nuts

Adding more nuts to your diet could improve your health in several ways, such as decreasing heart disease risk factors, including high levels of low-density lipoprotein (LDL or "bad") cholesterol and triglycerides.

To make sweet and salty turmeric-roasted nuts at home, combine 4 cups of mixed nuts with 2 tablespoons of maple syrup, 2 tablespoons of melted coconut oil, 2 teaspoons of ground turmeric, 2 teaspoons of chili powder, 1 teaspoon of paprika, 1 teaspoon of salt, and half a teaspoon of black pepper. 

Pour onto a parchment-lined baking sheet and roast at 350 degrees Fahrenheit (177 degrees Celsius) for 20 minutes, stirring halfway through. 

13. Lentils 

When making lentils, try stirring in some ground turmeric. Lentils are an excellent source of fiber and plant protein.

For an easy vegetarian meal, simmer lentils with coconut milk, turmeric, and ginger and serve with a side of rice. 

14. Oatmeal 

For a filling breakfast option, try turmeric oatmeal. 

When cooking your rolled oats, stir in half a teaspoon of ground turmeric. Once cooked, top your turmeric oats with fresh berries and chopped nuts for a complete meal. 

15. Chia Pudding

Chia pudding is a high-fiber dish that can be enjoyed as a quick breakfast, snack, or dessert.

In a glass bowl or jar, mix half a cup of unsweetened milk or plant-based milk with 2 tablespoons of chia seeds, half a teaspoon each of ground turmeric, ground ginger, and cinnamon, and a sweetener of your choice, like maple syrup.

After it's thoroughly mixed, let it sit in the refrigerator until firm. To add protein and fiber, top your turmeric chia pudding with fresh berries, Greek yogurt, and seeds.

16. Turmeric Hot Cocoa 

For a warming drink to enjoy after a long day, try sipping on turmeric hot chocolate.

To make a cup of turmeric hot chocolate, bring a cup of your preferred unsweetened milk to a simmer on the stovetop. Stir in a tablespoon of cocoa powder, half a teaspoon of ground turmeric, a quarter teaspoon each of cinnamon and ginger, and a pinch of black pepper. 

Remove the hot chocolate from the heat, and add a drizzle of your favorite sweetener, such as maple syrup or honey. 

A Quick Review

Turmeric is an earthy-flavored spice with anti-inflammatory and antioxidant properties that may improve skin conditions, respiratory disorders, and more.

If you'd like to add more turmeric to your diet, try adding it to sweet and savory recipes like soups, curries, and baked goods. You can also enjoy it in warm drinks like golden milk and hot chocolate.

This story originally appeared on: Health News - Author:Jillian Kubala, RD