15 Easy Ways to Add Turmeric to Your Daily Diet

15 Easy Ways to Add Turmeric to Your Daily Diet

The spice is a bright golden color, but it is not just decoration; there in your spice rack. Thousands of years in the spotlight (or star) of Indian kitchens, this remarkable spice has not only stood the test of time but has also risen to prominence in the world of wellness. And all the hype is well deserved; this sunshine-coloured dust is a serious nutritional hit.

It contains the magic of curcumin, which is the principal active component of turmeric. Curcumin possesses remarkable antioxidant and anti-inflammatory effects, which could be beneficial to the entire body.

According to Dr. Lisa Brown, Registered Dietitian & Nutrition Expert, Turmeric’s active compound, curcumin, has been shown to possess potent antioxidant and anti-inflammatory properties. Regular consumption can support joint health, reduce inflammation, and promote overall wellness.

Are you eager to revolutionize your daily food intake with such golden goodness? We have 15 easy, yet scrumptious, ideas to incorporate turmeric into your day-to-day routine without making your kitchen resemble a chemistry department.

Before we dive into simple ways to include turmeric in your diet, let’s explore its amazing benefits. Known for its anti-inflammatory and antioxidant properties, turmeric superfood benefits include supporting overall health and boosting your immune system. Let’s see how you can easily add this super spice to your meals!

Turmeric Supplement Facts

1. Get Your Morning with Golden Milk

Golden milk is a hug in a mug. A creamy comfort beverage, this is made with milk (dairy or plant-based) and the addition of turmeric, half a pinch of black pepper, and optional add-ons such as honey, ginger, or cinnamon. The result? The relaxing drink that would suit you when you want to relax in the evening or wake up in the morning at peace.

All you do is heat your favorite milk, add to it 1/2 teaspoon of turmeric, a small pinch of black pepper, and sweeten to suit. The black pepper is there to aid your body in uptaking the curcumin, and the milk helps absorb enough healthy fats.

2. Drink Turmeric Tea

If you want something lighter, take turmeric tea. You may apply ground turmeric powder or fresh turmeric roots (grated). Put it in hot water and leave it to soak last 5-10 minutes, adding lemon juice and honey to add additional flavor and vitamin C.

The drink is a fantastic morning energiser or an evening chill relaxant. Turmeric has a distinctive earthy, bitter flavour which is delicious sweetened with honey, and a shot of fresh lemon.

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3. Add Turmeric to Smoothies

Turmeric pairs perfectly with smoothies, and that is why you need to combine them with tropical fruits, such as pineapple and mango. The innate sweetness actually covers the bitterness, whereas colors are so vivid they compensate for the golden hue of turmeric.

These include trying a mixture of frozen mango, pineapple, coconut milk, fresh ginger, and 1/2 teaspoon of turmeric. The coconut milk leads to good fats in your body to take in the curcumin, and makes a blissfully smooth consistency. You can also use a tablespoon of almond butter or coconut butter.

4. Add it to Oatmeal

Without any inoculation, turn your morning oats into a golden bowl of goodness. Add 2 inches of cinnamon, diced dates or raisins, and stir in 2tsp of turmeric in your oatmeal. The hot spices are harmonious together, and they make a cozy breakfast that satisfies people as a treat.

Looking for something different, savory turmeric oatmeal with a fried egg, a side of avocado, and everything bagel spice. It is surprisingly tasty and keeps you satisfied for hours on end.

5. Fancy Your Scrambled Eggs

One pinch of turmeric in your scrambled eggs serves two purposes. Not only does the turmeric add a very subtle earthy flavor, but it also makes the eggs have a beautiful golden color that looks as though you have scrambled eggs in a restaurant. Just whisk in 1/4 teaspoon of it into your eggs before frying.

It is also an excellent trick in frittatas, omelets, or even egg salad. The turmeric will not attract attention since it mixes well with the mild flavor of eggs, and even picky eaters will not detect it.

6. Soups and Broths

Turmeric and soups are the best of friends. The spice dissolves in the liquid so enchantingly, which imparts its flavor and color to the dish. Experiment with it in lentil soup, butternut squash soup, or even a plain old chicken broth.

Use 1/2 teaspoon in each pot and add to your own taste. Turmeric also goes very well with other warming spices such as ginger, cumin, and coriander to build layers of flavour that will make your soup taste as though it has been simmering all day.

7. Use It to Cook with Curries

It is a no-brainer as turmeric is a must-have in a curry. To add an earthy dimension to your vegetable curry or chicken curry, or even plain tofu curry with just a half teaspoon of turmeric, giving them the lovely golden hue.

It is not frightening when it comes to making curry if it is your first time. Basic formula: lightly sautee onions, and once cooked, taste with turmeric and other spices, and then add your protein and vegetables, and add some coconut milk or broth. It is more tolerant than you suppose.

8. Rice or Quinoa Use It

Upgrade your grains by throwing in turmeric in the water they are being cooked in. When using rice or quinoa, put in about 1/2 teaspoon per cup of grain. What you get is gorgeous golden grains with a slightly spiced taste, and they simply shine on the plate.

Go the next step and add in a handful of raisins, toasted cashews, or cilantro or parsley. It goes particularly well with long rice or fluffy quinoa.

9. With Roasted Veggies

Pour some olive oil, salt, and a good pinch of turmeric on top of your vegetables and then roast them all. Turmeric is also spectacular with cauliflower and sweet potatoes when they are roasted: they turn a lovely golden-brown color, and the spice counters the natural sweetness.

The olive oil aids the absorption of the curcumin as it leaves just the right caramelized edges. It can be used to spice up ordinary vegetables.

10. The inclusion of Lentils and Beans adds to Lentils and Beans.

Lentils and turmeric are soulmates. Turmeric is used in Indian cooking, nearly always in lentil dishes, because of the color and taste. Put it in during the initial stages of cooking, so as to enable the spice to bloom and evolve.

Turmeric is essential whether one is cooking basic red lentil soup or comforting bean chili. Begin with 1/2 teaspoon, and add to taste; just a teaspoon will do.

11. Create Turmeric Chia Pudding

To make your chia pudding golden, whisk turmeric in the coconut milk before adding the chia seeds. The product is a creamy, delicious, nutritious breakfast or snack that not only tastes as good, but also as it looks.

Serve with a spread of fresh berries, sliced banana, or chopped nuts to give the creamy texture some contrast. To give the body healthy fats that are required in the process of absorption of curcumin, the coconut milk gives that, and it is both tasty and smart.

12. Turmeric Bake

Turmeric can be wonderfully used in the baked items particularly when combined with some counteracting flavor. Add it to lemon muffins, coconut quick bread or ginger cookie. The spice gives the toast a certain warmth and beans a beautiful color, and without crowding out the other flavors.

Begin with 1/2 teaspoon in a regular muffin recipe and go further. Turmeric with ginger is a fantastic combination to try. Citrus, coconut, and spices like ginger and cinnamon are some of the spices that go really well with turmeric.

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13. Marinades or Rubs

Make delicious marinades with turmeric and yogurt, garlic, lemon juice, and other spices. This is a dream on chicken, fish or tofu. The protein is softened by the yogurt, and the color and the anti-inflammatory properties are obtained using the turmeric.

In a dry rub, the simple combination is turmeric and paprika with cumin and salt. Apply it to vegetables or protein prior to grilling or roasting and get a beautiful golden crust.

14. Prepare Salad dressing of turmeric

Add some brightness to your salads, with a golden vinaigrette. Combine olive oil, lemon juice or vinegar, turmeric, and a pinch of black pepper with salt in a whisker. It is especially lovely on dark leafy greens or salad bowls.

The curcumin is absorbed with the help of the olive oil, and the bioavailability is amplified by using black pepper. It is just making simple addition of anti-inflammatory benefits to your daily salad.

15. Turmeric Butter- Keep it Simple

Combine melted butter, turmeric, a small amount of salt, and black pepper. Spread this golden butter on the toast, steamed vegetables, or rice melt butter. It is a convenient way of using turmeric in most meals.

Keep the turmeric butter in the refrigerator, and it can be taken out and used all week. A bit is rich enough, and sprinkles plainest fare with beautiful color and faintly savory taste.