Meet the yellow spice that gives curry its golden colour – turmeric. Consumed in India for centuries it has been studied in the recent years and praised for its many health producing benefits. Turmeric is widely known for its anti-inflammatory and anti-cancerous properties. The latest studies claim that consuming turmeric is as protective for the heart health as exercise! Still, you should exercise, for many reasons. The anti-inflammatory effect is quite evident if you have aches and pains and you start taking turmeric daily. You will see an improvement very quickly. Eating an anti-inflammatory diet helps too of course.
The health benefits of turmeric are attributed to curcumin, a well-studied bioactive compound. Curcumin has the most evidence-based literature that supports its anti-cancer and anti-inflammatory capabilities compared to other nutrients.
Some benefits of turmeric:
- Support healthy cholesterol levels
- Reduces inflammation (eases symptoms of arthritis)
- Improves the function of the lining of the blood vessels
- Improves antioxidant defense
Be sure to include turmeric in your cooking – in soups and curries, salads and smoothies. You can also consume it as a ‘supplement’ in a form of paste. Here is a recipe which makes turmeric 10 times more potent from its regular powder spice form. Heating turmeric powder helps activate the curcumin and combining it with fat and black pepper greatly increases the absorption of curcumin.
- 1/4 cup of turmeric powder
- 1/2 teaspoon of ground pepper
- 1/2 cup of filtered water
- 1 T coconut oil
Mix all ingredients in a small a small sauce pan and mix well. Turn the heat to medium high and stir constantly until the mixture is a thick paste. Cook for 8-10min. Add coconut oil before the mixture cools and mix it in vigorously. Keep it in a small jar in the fridge.
You may take it first thing in the morning: glass of water with juice of ½ lemon or 1 tbs of apple cider vinegar with some ginger and 0.5 – 1 tsp. of turmeric paste.
Or have just the turmeric paste (start with 1/2 tsp twice a day).
Another – more tasty – way of consuming this healthy spice is to make a hot (or cold) Golden Latte.
Golden Latte Recipe
- 1 cup of milk of your choice (almond, coconut, dairy – all works well) – heated or cold
- 1 teaspoon of turmeric powder or turmeric paste
- 1 teaspoon honey or other sweetener of your choice
- 1 teaspoon coconut oil
Place all ingredients in blender and blend for a half a minute or so. Enjoy the yumminess and health!
Do you use turmeric? Share your recipes and ideas in the comments.