How to Take Turmeric: 18 Ways to Make Turmeric Part of Your Diet

How to Take Turmeric: 18 Ways to Make Turmeric Part of Your Diet

Today, almost everyone is obsessed with turmeric. With its anti-inflammatory properties, overwhelmingly earthy flavor, and healing properties, it’s...

Today, almost everyone is obsessed with turmeric. With its anti-inflammatory properties, overwhelmingly earthy flavor, and healing properties, it’s easy to see why this spice has become a pantry staple. It has gone from a spice people used to toss to back on the spice rack to a pantry staple you’re sure to find in almost every kitchen. 

Turmeric is more than a superfood. It's a spice that has shown promise in protecting against a wide range of conditions from cancer to heart disease and many more. Moreover, it's inexpensive, safe, and easy to include in your diet.

Something important to keep in mind is that the active ingredient in turmeric, curcumin, does not absorb into the body easily on its own. For this reason, it’s often paired with black pepper in supplements and foods, because piperine, pepper’s active compound, can increase the absorption of curcumin.

How Can Turmeric Benefit You? 

This spice has gained popularity due to its wide range of benefits. Some of the benefits of turmeric include:

  • May help act preventatively for heart diseases, Alzheimer's disease, and various types of cancer
  • May improve symptoms of depression and arthritis, thanks to its antioxidant and anti-inflammatory properties
  • Can help alleviate an array of gut problems
  • Can help improve the body’s defenses
  • May protect against free-radical damage that can hinder brain function and DNA repair
  • Helps to alleviate the appearance of signs of aging

We can go on and on about the benefits of turmeric because they are so many. The bottom line is turmeric is a spice in its own league due to its holistic healing properties. You should ingest more turmeric to possibly strengthen your body’s defenses, increase energy, and alleviate bothersome conditions.

One of the best ways to harness the powerful benefits of turmeric is to include it in your diet. So, if you’re looking for how to take turmeric, you are in the right place. Read on to find out the simple ways to make turmeric part of your diet.

The following are easy ways to add this powerful spice to your diet, many of which include black pepper to make sure that you’re getting the best absorption:

Make turmeric tea.

    This is one of the simplest ways to add turmeric to your diet. It doesn’t involve many ingredients, yet it gives you a super potent drink with lots of potential benefits. Just boil 1 cup of water and add ¼ teaspoon of turmeric powder or freshly grated turmeric. Let it simmer for 10 minutes before drinking. 

    You can add honey for a lightly sweetened flavor, or fresh lemon juice for a sour taste. Add a pinch of pepper for better absorption. Maple syrup can be substituted for honey if desired. Turmeric tea is particularly recommended for people on a weight loss diet.

    Stir it into a curry.

      If you want to enjoy the flavor of turmeric in its true natural state, try it in a curry. You can make a basic curry powder with turmeric, ground coriander, mustard, cinnamon, ground cumin, black pepper, and cayenne. 

      Mix together all these ingredients in a small bowl and mix well until they are well combined. Store the powder in an airtight container for up to three months. Curry powder is perfect for use in curries, stews, soups, and more. You can use the curry powder to make Chickpea curry wraps, coconut split pea soup, and many other recipes. 

      Blend a super smoothie.

        You can enjoy the powerful benefits of turmeric by blending a delicious smoothie containing avocado, spinach leaves, coconut water, berries, ginger, and flax oil. A turmeric smoothie is perfect for anyone looking to enjoy the benefits of turmeric on the go. 

        Just blend together half an avocado, 1 cup of coconut water, 1 cup of fresh spinach leaves, 1 cup of berries, 0.5 teaspoon of ginger, 1 tablespoon of flax oil, 0.5 teaspoon of turmeric, and any other ingredients you love to include in your smoothie. You can add as many ingredients as you want to increase its nutritional level. 

        To improve absorption, you may want to dissolve the turmeric in warm coconut oil or add a touch of black pepper, if you like the taste enough. Turmeric adds a bit of spiciness that balances out the sweetness of fruit in smoothies.

        Add it to a salad or salad dressing.

          You can sprinkle turmeric directly on most salads or whisk the spice into any salad dressing and other dishes. A simple green salad mixed with the pungent turmeric will not only taste great but also deliver powerful benefits. You can whip up some salad dressing by whisking together 1 teaspoon turmeric powder, ¼ cup of olive oil, 2 teaspoons white miso paste, 2 tablespoons lemon juice, 2 tablespoons of apple cider vinegar, and 1 tablespoon raw honey. A quarter of a teaspoon of black pepper could give this some added spice and improve how your body absorbs the tumeric as well. 

          The best thing about adding turmeric to salad or salad dressing is that you can use it with many kinds of salads. Besides, you can control the type of nutrients and flavor you want to achieve with your salad recipe.

          Make golden milk.

            Golden milk, also known as turmeric milk, is simply turmeric paste mixed with warm milk and oil. You need the following ingredients to make golden milk: ground turmeric, filtered water, coconut oil or ghee, and other spices like black pepper, cinnamon, ginger, milk, honey, or maple syrup. By including the black pepper, you’re making sure that you’ll get all the great health benefits that turmeric has to offer. 

            Boil 1 cup of filtered water and mix with ¼ a cup of ground turmeric. Stir the mixture for about 5 minutes to make a thick paste. Mix some paste with 1 cup of milk and cook over medium-low heat for about 5 minutes. Stir in 1 cup of coconut oil or ghee and add spices of your choice. Add maple syrup for some sweetness. You can use almond milk instead of coconut milk, depending on what you prefer.

            Bake a snack.

              You can incorporate turmeric into your snacking routine by baking mixed nuts. You need the following: 2 cups of whole raw nuts, 2 tablespoons of vegetable oil, 1 tablespoon cayenne, 2 tablespoons ground turmeric, and 1/4 tablespoon salt and black pepper. Bake for about 15 minutes at 300 ° until fragrant.

              Add it to rice.

                This is another simple way to add turmeric to your diet. Cook your rice like you normally would but add in turmeric before serving. It will not only add a deep yellow color to your rice, but it will also add a distinctive flavor. Other dishes you can add turmeric to spice them up include potatoes, quinoa, and stir-frys.

                Add it to soups.

                  Make your soups like you normally would and add turmeric until you get the right flavor. Be it vegetable broth, chicken bone broth, chicken noodle soup, or egg drop soup, adding turmeric can enhance the flavor and amp up nutrients. A warm bowl of soup spiced up with turmeric will cheer you up on cold days and clear your sinuses.

                  Add it to eggs.

                    Next time you are scrambling eggs, add a pinch of turmeric to boost your nutrient intake without overpowering your taste buds.

                    Mix it into hummus.

                      If you're a lover of homemade hummus, you can easily add turmeric to your diet. Start with adding chickpeas to your blender. Add tahini, fresh lemon juice, olive oil, cumin, garlic, and salt to the blender. Add a pinch of turmeric to the mixture and blend until thick and smooth. You'll obtain a thick, creamy, and flavorful hummus.

                      Make bone broth coconut milk.

                        Reap the incredible benefits of turmeric by blending bone broth, coconut milk, and turmeric. You need 1 cup of coconut milk, 2 teaspoons of turmeric, 1 cup of bone broth, cinnamon, black pepper, raw honey, and ginger powder. Blend these ingredients for 5 to 10 minutes and heat the mixture over medium-low heat. Drink it warm to reap immunity-boosting benefits.

                        Season roasted vegetables.

                          You don't have to eat bland roasted veggies when you can infuse turmeric to add flavor and enhance the nutritional content. Whether it's cauliflower, carrots, or any other root vegetables, you can season turmeric before or after cooking.

                          Sprinkle it on popcorn.

                            You can add flavor to plain popcorn by infusing ground turmeric and other spices. You need the following ingredients: Coconut oil, popcorn kernels, ground turmeric, saffron, sesame seeds, and sea salt. Combine coconut oil with popcorn kernels in a pot over gentle heat and cover tightly. Keep them moving as they pop to avoid burning. When the popping slows down, remove from heat and add turmeric, sea salt, and saffron. Toss in sesame seeds and serve.

                            Flavor your fish.

                              Use turmeric to season your fish like you would with other spices. Combine 2 tablespoons of coconut oil, 2 tablespoons lime juice, 1 tablespoon of fresh ginger, a teaspoon of turmeric, and ⅛ teaspoon of black pepper. Rub onto a fish of your choice, and then grill or bake in the oven until the fish is flaky. Serve with mango salsa for an extra tropical flair. 

                              Add to juice.

                                If you love making juice at home, you can easily add turmeric to your diet. Just add turmeric to the ingredients you use to make your juice.Turmeric works well with most fruit juices, but it is especially good with citrus fruits. 

                                Combine the juice of one orange, 2 small lemons (ideally fresh), ¼ cup fresh turmeric, and ¼ cup fresh ginger in a blender and blend. When finished, top with ¼ teaspoon of the ever helpful black pepper, so that you can be sure to get all the benefits you’re looking for. If this flavor is too intense for you, feel free to add more fruit juice to mellow it out. 

                                Make homemade mustard.

                                  You can mix up ½ ground mustard, water, white wine vinegar, and 1 tablespoon of turmeric and salt to make a basic mustard.

                                  Add it to your morning oatmeal. 

                                    You can savor your oatmeal with turmeric to bring out a distinctive flavor. Cook the oatmeal in coconut milk and add turmeric and other spices. 

                                    Combine the amount of milk that your oatmeal calls for in a saucepan with 1 teaspoon each of ground ginger and ground turmeric, as well as a teaspoon of cinnamon and a pinch of black pepper. Simmer, and then add your oatmeal. If you’re looking for a sweeter breakfast, add a teaspoon or more of honey to taste.

                                    MUD!

                                      You didn’t think we forgot, did you? Forever and always, our favorite way to add turmeric to the diet is by using mud in your day to day life. Whether you use it for your favorite latte or bake it into your morning snack, mud gives you all the benefits of turmeric plus a whole lot more!

                                      There you have it. These are 18 simple ways on how to take turmeric. Don’t overcomplicate it. Start simple. Pick one or two of your favorites and incorporate them into your diet on a regular basis. You won’t regret it!

                                      Sources

                                      Link 1 - https://www.medicalnewstoday.com/articles/306981

                                      Link 2 - https://www.everydayhealth.com/diet-nutrition/diet/turmeric-curcumin-benefits-side-effects-types-more/

                                      Link 3 - https://www.bbc.com/future/article/20200406-are-there-benefits-to-eating-turmeric-and-other-spices

                                      Link 4: https://www.healthline.com/nutrition/turmeric-and-black-pepper#active-ingredients

                                      Link 5: https://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-turmeric


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