Each color is significant in life. Turmeric an orange-yellowish ancient spice needs no introduction. Today let us find out how to use turmeric, healthy turmeric-laden recipes, healthy drinks, and how much turmeric to be taken into the daily diet.
Today people incorporate turmeric either as fresh turmeric root or ground turmeric powder all over the world.
Before we start cooking turmeric recipes, let us know more about this superfood spice.
1. What is Turmeric?
Turmeric is a plant, that hails the ginger family. It is an underground stem grown in warm regions throughout the year. Turmeric is deep, golden-yellow in color. It is a natural and important herb.
Turmeric is often pronounced as “Tumeric“. Well, in some parts of the world, turmeric is pronounced so as they find it difficult to pronounce ‘r’ in the first syllable. Therefore for them, it is “Tumeric“. So if you are buying “Turmeric“, it is the same as “Tumeric“.
1.1. Origin
Turmeric is local to South East Asia and is grown significantly in India. In India, it is known as “Haldi“, and is famous worldwide as “Indian Saffron“.
Today, turmeric extensively grows in India, Asia, and Central America.
1.2. Chemical Compound
Turmeric, belonging to, the Curcuma Longa family, is popularly known as golden spice. Why Golden?
Due to the presence of a yellow pigment in turmeric called “polyphenolic“. The whopping 133 species of this golden spice have been used for centuries.
Curcumin found in turmeric is used for culinary and food coloring purposes, and has noteworthy health benefits.
1.3. Flavor
Turmeric powder has a bitter taste. The warm effect and black pepper-like aroma of turmeric have an earthy and strong fragrance just like crushed mustard seeds. This makes turmeric powder a must-spice in Asian and South Asian households.
2. Properties of Turmeric
2.1. Anti-inflammatory
Regular consumption of turmeric reduces pain, redness, and swelling.
2.2. Antioxidant
Prevents cell damage by fighting against free radicals and boosts the working of other antioxidants.
2.3. Antimicrobial
Turmeric has all anti-bacterial, anti-fungal, and anti-parasitic properties. Thereof preventing infections.
2.4. Anti-cancer
Turmeric has cancer-preventive molecules and keeps in check the growth of cancer cells.
Hope these properties induce you to add turmeric to your cooking. Read the article further for how much turmeric to be consumed in a day.
3. Purpose of Turmeric
Turmeric powder has positive effects when taken in prescribed quantities and becomes part of the daily diet. Though the main purpose of turmeric in your daily diet is to add color to your food and add its health benefits to the food.
Research shows turmeric has anti-inflammatory and medicinal properties and has positive effects on diseases like IBS and Crohn’s disease.
Today, turmeric is also used topically by the cosmetic industry in their beauty products.
If you don’t like it to be part of your drink, curry, or dish, many health supplements are available in the market to maintain curcumin levels.
4. How Much Turmeric to Consume in a Day?
More turmeric than prescribed could be harmful to your gut. It is advised to take 3mg per kg of body weight.
5. Where to Buy Turmeric From?
So, my friend if you really want to know how to use turmeric in your daily diet, you must get it.
You can find turmeric root in a vegetable market in your neighborhood. For turmeric powder or dry nodes, Whole Foods supermarkets in the United States, and other renowned supermarkets, it is easily available.
Image by swisshippo from Depositphotos
Alternatively, you can buy turmeric powder from the grocery store near your place.
6. Uses of Turmeric
Traditionally, turmeric was used in Ayurveda, an old Indian medical setup, and Chinese medicine. Turmeric has been used in cooking vegetables, Indian curries, and health tonics. Taking turmeric for skin, joint, respiratory tract, or digestive system disorders has long been acknowledged. Today turmeric
But before that let us see how to use turmeric root or how to use turmeric powder.
6.1. How to Use Turmeric – Fresh Root
6.1.1. Method I
Take the node of the turmeric root.
Peel the soft rind with the edge of a regular kitchen knife or a spoon’s edge.
Wash the peeled node of turmeric root. Grate it as required.
Seal the rest of the node in the plastic bag and refrigerate it.
6.1.2. Method II
Take the entire batch of turmeric root you bought.
Peel it with a regular kitchen knife or the sharp edge of a fork or spoon.
Wash the peeled nodes and cut them into pieces.
Grind it to get a coarse or fine paste as per your taste.
Take a small saucepan and pour the paste into it.
Put the pan on medium flame and roast it till light golden.
Turn off the heat and rest it to room temperature.
Keep the thick turmeric paste in an airtight box and refrigerate it.
Use turmeric root paste as per your requirement in soup, turmeric tonic, curries, or any of your Asian recipes.
6.2. How to Use Turmeric-Dry Whole Node
Dry turmeric root can be ground into fine powder. Just put the dry nodes into the food processor to crush them.
Store it on the shelf with other dry ingredients in your kitchen.
Note-“Dry whole turmeric nodes or fresh turmeric root has negligible chances to be adulterated.”
7. How to Use Turmeric in Daily Diet?
Turmeric, as mentioned above, is used as a whole turmeric root or powder. It is important to know how to use turmeric in your daily diet as it is one of the important immune-boosting foods. Apart from turmeric, there are other immune-boosting foods too.
Below are some uses of turmeric in our daily diet. Below are the recipes for how to use turmeric in our food.
7.1. Golden Milk Recipe
Image by Thamkc from Depositphotos
Ingredients
1/2 teaspoon turmeric powder
1/4 teaspoon cardamom
1/4 teaspoon cinnamon
2 tablespoons maple syrup/honey/sugar
Ground black pepper
1/3 cup cow milk
(use almond milk or coconut milk if you are looking for a dairy-free option)
2 cups hot water
Method
Mix all the latte dry ingredients.
Pour milk into the medium to big saucepan. So that milk does not come out when boiling.
Heat it on medium flame and bring the milk to a boil.
Now, at a low flame, add all the raw ingredients and bring them to a boil. Simmer the heat.
Add the sweetener according to what you prefer.
Turn the heat off.
Your Golden milk is ready. Serve hot or let it rest for some time and serve at room temperature.
7.2. Cashew Turmeric Latte Recipe
Ingredients
1 cup Cashew milk
A pinch of turmeric powder
A dash of cinnamon
a hint of sugar
Method
On a low flame heat cashew milk, add all the dry ingredients, and bring to a boil stirring continuously.
This drink is healthy and tastes super.
7.3 Turmeric Cumin Sprinkler
Ingredients
cumin powder
Salt
Turmeric powder
Black pepper powder(optional)
Method
In a salt shaker add a teaspoon each of cumin powder, salt, and turmeric powder, and add black pepper powder and half of the other spices. Sprinkle turmeric cumin powder on whatever you eat to add the strong flavor of spices. Adding turmeric cumin sprinkler to salad dressings makes the salad taste great.
7.4. Pineapple Smoothie -Turmeric Flavor
Want to binge on some sweet yet healthy recipes? The next recipe is about how to use turmeric in your favorite smoothie.
Ingredients
2 cups frozen pineapple cubes
1 Banana
1 tablespoon turmeric powder
Method
Mix all the ingredients in the blender. Blend it for 3 minutes.
Pour in the glass and enjoy.
7.5. Golden Chickpea Hummus Recipe
How to use turmeric to make your hummus golden? Follow the recipe below for the gluten-free and vegan cheesy dip.
Image by ad.loboda.gmail.com from Depositphotos
Ingredients
200 gm Cooked Chickpeas
Chickpeas reserved water
1 clove Garlic
1/2 teaspoon Turmeric powder
1 tablespoon Lemon juice
1 tablespoon olive oil
pinch of Cumin powder
Salt as per taste
Method
Add all the ingredients except the reserved water to the food processor. Add two tablespoons of the reserved water. Blend it until smooth.
Add more reserved water as per the texture you would like to enjoy as a dip.
Serve with roasted vegetables, nachos, or crackers.
7.6. Turmeric Cauliflower Rice Recipe
Ingredients
1 cup boiled rice
2 tablespoon olive oil
1 small size chopped cauliflower
I teaspoon Turmeric
Salt and pepper according to taste.
Method
Heat the pan and pour in the oil. Saute the cauliflower until light brown.
Add salt, pepper, and turmeric powder. Saute for turmeric to turn golden brown.
Put the boiled rice and let the flavors of turmeric infuse cover the lid.
After 5-10 minutes, turn off the heat.
Serve hot.
7.7. Popcorn Seasoning
Season your popcorn, dips, scrambled eggs or spreads with this golden seasoning.
Image by IgorTishenko from Depositphotos
Ingredients
1/4 cup of ground hemp seeds
1 tablespoon of turmeric
1/2 teaspoon salt
1/4 cup nutritional yeast
(Note: You can vary the ratio as per the taste)
Method
Mix all the dry ingredients.
Transfer it to the saltshaker and sprinkle as you binge.
7.8. Soup Noodles
Though the soup which you usually drink might not be turmeric rich. But adding a pinch of turmeric will work like golden milk. Here is how to use turmeric in your soup, especially if you are using coconut milk as the base of the soup.
Ingredients
1 cup brown noodles(cooked)
4 cups vegetable stock
2 cups coconut milk
small node ginger minced
a large clove of Garlic minced
2 chopped onion
2 sweet potatoes
2 tablespoon olive oil
1 teaspoon turmeric
1 teaspoon crushed red chili pepper
Salt and pepper
For dressing
Sesame seeds
Fresh leaves or mint
Method
Heat the oil in the medium pot
Add onion and sweet potatoes and sauce them on low to medium flame. Cook for 5-7 minutes.
Add minced ginger and garlic. Put in salt and pepper. Stir them at low to medium flame.
Pour the vegetable stock and bring the mix to a boil.
Now add coconut milk, turmeric, and crushed red pepper.
Turn the heat on to low flame and let the mix simmer at low flame for 12 minutes.
Cover the lid slightly and wait till the sweet potatoes become soft.
Taste it and season it as per your taste.
Garnishing
In a bowl put the cooked rice noodles.
Pour on it the cooked soup.
Sprinkle the top with sesame seeds and garnish it with mint leaves.
Serve hot.
8. How to Use Turmeric in Day-to-Day Recipes?
It is quite possible that you may forget to take or might fall short of time to prepare a special turmeric-rich drink, a curry, or a dish.
So here are some tips to mix turmeric in your day-to-day recipes.
- Mix a pinch of turmeric in your pancake mix.
- Add a teaspoon of turmeric while boiling lentils.
- Before sautéing your vegetables for your favorite pasta or noodles, bloom half a teaspoon of turmeric in coconut oil for the perfect curcumin absorption.
- Add turmeric to every smoothie for that perfect gut health benefit.
9. How to Use Turmeric as a Medicine?
9.1. Turmeric Tea
Ingredients
Ginger root or ground ginger
Turmeric root or ground turmeric
Few citrus drops
Raw honey
Recipe
Take a crushed small knob of fresh turmeric root or a 1/4 teaspoon of turmeric powder in a pan. Add citrus drops, ground ginger, or a crushed small knob of ginger root. Pour in two glasses of water.
Bring it to a boil till a quarter of it evaporates. Take off the heat. Add a spoonful of honey; it will make tea sweet and relax the throat. Moreover adding raw honey will even out the strong flavor of both turmeric and ginger. Your turmeric tea is ready.
It is not only great to taste but also good to sip on cold days or if you are suffering from a fever or flu.
10. How to Use Turmeric on Skin?
Turmeric has immense skin benefits. You can use turmeric in homemade masks or turmeric-laden beauty products available online or at the cosmetic store near you.
Image by martahlushyk1 from Depositphotos
Here are some homemade applications of turmeric:
- Mix a teaspoon of turmeric powder with a teaspoon of honey and a few drops of warm water. Apply it on the face for acne.
- Make a fresh paste of a teaspoon of turmeric powder, a tablespoon of yogurt, and a teaspoon of lemon juice. Apply it evenly to cure hyperpigmentation.
- A fresh mask of a teaspoon of turmeric powder with a tablespoon of aloe vera gel for soothing skin.
11. Do You Know?
The beneficial compound of turmeric, “Curcumin“, is best absorbed with black pepper.
Oil also absorbs curcumin and has the same effect as pepper.
Back then, turmeric was used as a yellow dye to color the monk and priests’ robes in India and South East Asia.
In India, turmeric is considered auspicious and is divinely synced with the goddess of fertility. Turmeric is used as a scrubbing mask before the wedding and applied on the hands and face bride and groom. The ceremony is known as “haldi“.
12. Takeaway
I hope adding turmeric to your daily diet with the above recipes would now be a lot easier.
Turmeric, is fast paving its way in our kitchen shelves, no matter which part of the world we are in. The medicinal properties, antioxidant, anti-inflammatory, and anti-aging properties have guided it to reach this level.
So, if you were always unsure as to how to use turmeric in your daily diet, this article takes you on the journey of turmeric-laden foods, and recipes.
Voila! add turmeric and spice up your health,
Love turmeric and add SPICES to life.
Last Updated on by Pragya Chakrapani
