Turmeric: 10 ideas to include it in your daily diet

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Elia Tabuenca García
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Together with ginger, chilli and cinnamon, turmeric is a real health spice. Enriching our daily diet with turmeric is not complicated at all. In fact, turmeric, with its delicate flavor, is suitable for enriching numerous dishes with taste and color.

HOW TO INSERT TURMERIC IN YOUR DAILY FOOD - Together with ginger, chilli and cinnamon, the turmeric It is a real spice of health. Enriching our daily diet with turmeric is not complicated at all. In fact the turmeric, with its delicate flavor, it is suitable for enriching numerous dishes with taste and color.

Turmeric has been known since ancient times for its beneficial properties. Contains mineral salts, such as iron and potassium. It has anti-inflammatory, pain relieving and antioxidant properties. Associating turmeric with a pinch of black pepper favors its absorption by the body. Here are some practical ideas for incorporating turmeric into your daily diet.


Prepare the Golden Milk

Il Golden Milk, or “Latte d'oro”, is a curative drink typical of Ayurvedic tradition, which came down to us through Yogi Bhajan. It is prepared with turmeric, water, milk (also vegetable, for example almonds), a teaspoon of almond oil and honey. It is considered beneficial especially for the joints. Here the complete recipe.

Read also: Joint problems? Here is the Golden Milk recipe

Add turmeric to the soup

A very simple way to use turmeric more frequently in cooking is add it to soups, perhaps together with the other vegetables for the preparation of the broth. Or at the end, to garnish them. Accompanying turmeric with a pinch of pepper allows our body to fully enjoy the benefits of this spice.

Read also: Purifying soup with red lentils, turmeric and ginger

Prepare a natural turmeric cough remedy

If you have a cough or if you feel a sore throat coming, rely on turmeric. You can prepare un natural remedy for food-based cough combining a pinch of turmeric and a pinch of ginger in a teaspoon of honey. This remedy promotes the immune system and reduces inflammation.

Season the risotto with the turmeric

Turmeric is great seasoning for risotto. You can use it in combination with saffron or to replace it. Its delicate flavor goes particularly well with Basmati rice. You can choose turmeric both to season a normal risotto and to prepare a special rice cake.

Read also: Rice cake with turmeric and basil

Prepare turmeric tea

With turmeric powder you can prepare an herbal tea especially useful in case of a cold. In 500 milliliters of boiling water, dissolve 2 teaspoons of turmeric powder, 1 teaspoon of honey, the juice of a slice of lemon and a pinch of black pepper. Stir carefully and drink a cup or two of herbal tea turmeric per day.

Prepare and use curry in cooking

Turmeric is one of the basic spices in preparation of curry (which in India is more correctly known as masala). In this case we mean curry as a powdered spice mix that usually includes turmeric, ginger, black pepper, coriander seeds, fennel seeds and cloves. Make your own homemade curry and add a pinch to your favorite spicy dishes.

Enrich the stuffed vegetables

Choose turmeric for enrich stuffed vegetables with flavor and color. You can choose, for example, peppers, tomatoes, courgettes and aubergines. Turmeric will be used to give an extra touch to the filling, which you can prepare with millet, rice, quinoa or grains of your choice, to be seasoned with spices.

Read also: Peppers stuffed with millet and turmeric

Drizzle with turmeric oil

You prepare turmeric oil for both cosmetic and food use. You can prepare it by mixing 3 tablespoons of turmeric with 500 ml of extra virgin olive oil in an airtight jar. Close and leave to macerate for a week. Shake the jar once a day and on the eighth day pour everything into a bottle without moving the turmeric left on the bottom. Here the complete recipe.

Read also: Turmeric oil for food and cosmetic use: properties and how to make it

Make turmeric crackers

With just a few ingredients you can prepare one homemade snack for use in place of packaged bread or crackers. It is about the turmeric crackers, to be enriched also with Mediterranean herbs, such as oregano and rosemary, or with a pinch of spicy paprika according to your tastes.

Read also: Vegan Snacks: Turmeric Crackers

Add turmeric to smoothies

Turmeric is most effective when it comes added raw in food and consumed after a short time. You can try adding a pinch of turmeric to your fresh homemade smoothies, for example based only on fruit, but also on fruit and vegetables. A pinch of turmeric and a pinch of ginger, for example, can add flavor to a banana smoothie, making it a little less sweet.


Read also:

  • Turmeric: properties, uses and contraindications
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