Despite it being a powerful anti-inflammatory food, turmeric is not consumed by many because of its distinct flavor. Fortunately, there are many ways to add turmeric to your diet that will mask its pungent flavor while adding more nutrients to your meals and snacks.
1. Smoothies
The easiest way to add turmeric to your diet is to sneak it into a smoothie. You can just chop it and add it to your smoothie even without peeling the rhizome. The good thing is it doesn’t matter what type of smoothie you are making. You can try mango, coconut, and spinach with turmeric. For an energizing anti-inflammatory drink, blend turmeric with coconut milk and vanilla protein powder.
2. Baked vegetables
You can add turmeric powder to your baked vegetables. Adding turmeric powder when you are mixing in olive oil, salt, and pepper before baking your vegetables will make them even more nutritious. Cauliflower, eggplant, and root vegetables like beets, carrots, and sweet potatoes are some of the best options to bake.
3. Egg dishes
You can add a little turmeric powder to scrambled eggs, omelets, and breakfast bakes. The flavor of turmeric often goes unnoticed in these dishes, especially if you only add a small amount. However, if you double or triple the amount you use, turmeric can give a nice flavor to eggs if you enjoy its taste. This will also give a nutrient boost to your food.
4. Egg bake
Ingredients:
- 1 small onion, chopped
- 1 tablespoon (tbsp) fresh turmeric, grated, or 2 teaspoons (tsp) turmeric powder
- 2 ounces (oz) unsweetened coconut milk
- 2-3 cups leftover cooked vegetables of any kind, chopped
- 6 eggs, beaten
- Salt and pepper to taste
Directions: In a metal or cast-iron skillet, cook onion in oil until translucent. Add the spices and heat for one minute. Add the vegetables to heat through. Beat eggs with milk, salt, and pepper and pour over vegetables. Cook for 15 to 20 minutes on low, covered, until eggs are cooked. You can also bake for 25 minutes on 325 F.
5. Curry
Ingredients:
- ¼ cup water
- ½ head cabbage, shredded
- 1 pound ground pork or chicken
- 1 small onion, thinly sliced
- 1 tbsp fresh ginger, grated
- 1 tbsp fresh turmeric, grated
- 1 tbsp olive oil
- 3 garlic cloves, thinly sliced
- 6 oz unsweetened coconut milk
Directions: Cook meat in hot oil in a skillet until it turns brown. Add onion, garlic, and spices and heat them for 5 more minutes. Add milk and water and heat through. Turn off the heat and add in the cabbage. Serve over basmati rice with Greek yogurt.
6. Florets for inflammation
Ingredients:
- 3 cups small cauliflower and/or broccoli florets
- 2 tbsp olive oil
- 1-2 tsp turmeric powder
- ½ tsp salt
Directions: Just mix all ingredients in a bowl and bake at 425 F for 25 minutes. Serve over rice or with grilled meat.
7. Curry rice
Ingredients:
- ¼ tsp cinnamon powder
- ¼ tsp pepper
- ¼ tsp salt
- ½ tsp turmeric power or ½ tbsp finely grated turmeric
- 1 cup of rice
- 1 tsp garlic powder
Directions: Cook rice according to instructions, putting all spices into a saucepan at the onset of cooking. Serve it topped with various roasted vegetables.
You may also want to consider adding black pepper to these recipes. Curcumin is poorly absorbed into the bloodstream, and black pepper can improve its absorption. This is because of piperine, a natural substance found in black pepper that increases the absorption of curcumin by 2,000 percent. Both are also rich in antioxidants, making your food even healthier. (Related: Organic turmeric powder with black pepper is the ultimate combination for optimal health.)
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