Turmeric is by far one of the most popular and celebrated health foods of the decade. It’s been around for far longer than that, however. In fact, turmeric has a 4000 thousand-year-old history as an ayurvedic medicine.
Whether you enjoy it as a flavorful curry blend, skin-balancing paste or in a variety of turmeric drinks, this yellow spice is a powerful health tool.
Health benefits of turmeric
Before we get to the recipes, there are some pretty nifty health benefits that you should know about turmeric.
First off, turmeric is a powerful anti-inflammatory. It is used as a safe remedy for inflammatory arthritis and inflammatory bowel diseases (IBD) such as Crohn’s disease and ulcerative colitis.
In one study, turmeric was found to be safe and equally effective as a non-steroidal anti-inflammatory drug for the treatment of osteoarthritis of the knee. Unlike the drugs, which are associated with significant toxic effects (ulcer formation, decreased white blood cell count, intestinal bleeding), turmeric produces no toxicity.
Turmeric also plays a major role in improving brain function, which is promising for individuals suffering from a neurodegenerative disease like stroke or Alzheimer’s. The compound, ar-turmerone in turmeric promotes brain regeneration and helps differentiate stem cells into neurons.
Due to the high antioxidant levels in turmeric, individuals who have significant amounts of turmeric in their diet are less likely to develop cancerous tumors. Laboratory experiments have shown that curcumin (a phytonutrient in turmeric) can prevent tumors from forming.
Be sure to use lead-free turmeric if you plan on using any of these recipes. Source your turmeric wisely! If fresh turmeric is not available at your local health food store or farmers market, opt for a high-quality organic powdered turmeric.
Also, if you’re wondering why all of the recipes contain either black pepper, plant-based fat, or both, it’s because it helps increase absorbability of turmeric in the body.
1. Golden turmeric drink
Ingredients:
- 2 cups of milk, preferably coconut or homemade nut milk
- 1 teaspoon dried ginger powder
- 1 teaspoon dried turmeric powder
- A pinch of black pepper
- Raw, organic honey, to taste
Instructions :
- Heat the milk over medium heat until it begins to steam.
- Add spices.
- Simmer for a few minutes and cool for 10 minutes.
- Drink hot.
2. Turmeric smoothie
Ingredients:
- 1 cup frozen mango
- 1 tablespoon of coconut milk
- 1/2 banana
- 1 teaspoon of turmeric powder
- 1 teaspoon of chia seeds
- 1/2 teaspoon of cinnamon
Instructions :
- Put all the ingredients in a high-power blender and blend until smooth.
- Add water or more coconut milk if necessary to improve texture.
- Drink immediately.
3. Turmeric, ginger, honey paste
Ingredients:
- 2 tablespoons turmeric powder
- 4 tablespoons raw, organic honey
- 2 teaspoons fresh grated ginger
- 2 teaspoons coconut oil
- A pinch of black pepper
Instructions:
- Stir together the ingredients in a bowl. It should taste very strong. Store in a glass container in the fridge.
- To use, boil a cup of water and let cool until warm.
- Stir a few teaspoons of the mixture into the water and drink.
4. Turmeric water with black pepper
Ingredients:
- 1 tablespoon turmeric
- 1/2 teaspoon of black pepper
- 1 teaspoon olive or coconut oil (optional)
Instructions :
- Mix all the ingredients in a glass of warm water and drink immediately!
5. Turmeric latte
Ingredients:
- 1 cup of almond or coconut milk
- 1 tablespoon of coconut oil
- 1 tablespoon freshly grated turmeric root
- 1 tablespoon of freshly grated ginger root
- 1 teaspoon of cinnamon powder
- Pinch of black pepper
- 1 teaspoon raw, organic honey
Instructions :
- Heat the milk in a small saucepan over medium heat. Add all the ingredient but the honey into the pan.
- Bring to a boil, lower heat, and simmer for 5-10 minutes.
- Remove from heat and cool for 10 minutes.
- Strain, add honey and serve.
6. Turmeric lemon tea
Ingredients:
- 1 cup boiling water
- 1 tablespoon lemon juice
- 1/2 teaspoon turmeric powder
- 1/2 teaspoon ginger powder
- A pinch of black pepper
- 1 teaspoon raw, organic honey
Instructions:
Combine lemon juice, turmeric, and ginger in a mug, top with boiling water and sweeten to taste with honey.