Adding This Golden Spice to Your Diet Will Improve Your Health

Spice up your life!

Because of this global pandemic, society has been more conscious about their health and the importance of building a strong immune system has been brought up a lot.

People have been trying to improve their health through various methods: Exercising, getting fresh air, eating clean, incorporating healthy food in everyday meals, and the like.

Recently, a powerful spice has increased its popularity after being brought up in several health & wellness platforms because of its many benefits and medicinal properties. Say hello to Turmeric—a bright yellow spice that has been around for thousands of years, which has been widely used in Ayurveda: the ancient Indian medical system.

This golden wonder is known for its slightly bitter, earthy, and peppery flavor. Turmeric is a member of the ginger family and is commonly used in Southeast Asian, Indian, and Middle Eastern cuisines.

Turmeric contains a compound called curcumin, which is the active ingredient that’s responsible for the spice’s anti-inflammatory and antioxidant properties. It’s a must to consume turmeric with black pepper in order for your body to absorb curcumin into your bloodstream.

Black pepper contains a natural substance called piperine that enhances
the absorption of curcurmin. Without black pepper, the curcumin will just pass through your digestive tract.

Curcurmin is fat-soluble as well, so it’s ideal to consume turmeric
with healthy fats such as coconut oil. This natural spice can also boost your immune system, help you in your weight loss journey, naturally lower cholesterol levels, improve your brain’s functions, ease arthritis
symptoms, and many more.

So, how do you incorporate this superfood into your everyday life? There are tons of recipes out there that use turmeric aside from yellow curry. Here are some of our favorites:

Turmeric Latte

Photo from VeggieShake

Also known as Golden Milk, this is a traditional Indian drink with Ayurvedic roots. This comforting, creamy, spicy, and delicious drink is so easy to make from scratch—no wonder it’s a crowd favorite. Include this in your daily routine and reap the benefits of turmeric.

Ingredients
· 1 1⁄2 teaspoons ground turmeric
· 1⁄4 tsp ground cinnamon
· 1⁄4 teaspoon ground ginger
· 1 tablespoon coconut oil

· 1 1⁄2 cups unsweetened plain almond milk
· 1 1⁄2 cups light coconut milk
· 1 pinch ground black pepper
· Sweetener of choice (Honey/Maple Syrup/Coconut Sugar, to taste)

Procedure
In a small saucepan, add the milk, turmeric, cinnamon, ginger, and black pepper. Stir everything over medium heat for about 4 minutes until the mixture is warm and fully incorporated.

Turn off the heat and add your sweetener of choice and coconut oil.
Pour it in your favorite mug and enjoy. This drink is best consumed immediately while it’s still fresh, and you can top it with more ground cinnamon if you want to.

Notes:
– You can also just use 1 type of milk and it doesn’t necessarily have to be plant-based, but using a combination of both almond and coconut milk will result in a creamier latte.
– The black pepper is non-negotiable, since this is what will absorb the curcumin in your system.
– Turmeric is fat-soluble, so the coconut oil will help your body absorb the curcumin, too.

Turmeric Rice

Photo from TasteLove&Nourish

Elevate your rice game with this recipe. The flavors in this dish will change the way you eat your rice. Now there’s no need for you to feel guilty when you get that extra cup of rice, knowing that it’s packed with all the tasty, healthy, good stuff. Be warned though: you might want to eat this every day.

Ingredients:
· 1 cup jasmine rice
· 1 1⁄2 cups chicken broth
· 1 1⁄2 teaspoons ground turmeric
· 1 tablespoon butter
· 1 tablespoon olive oil
· 1⁄4 cup finely diced onion
· 1 bay leaf
· salt to taste
· a pinch of ground black pepper (or more, to taste)

Procedure:
· Rinse the rice until the water runs clear. Drain in a medium saucepan over medium heat, add olive oil and butter.
· Add the onion and garlic in the saucepan and saute until softened.
· Add rice and turmeric. Stir until combined.
· Add the chicken broth, bay leaf, salt, and pepper. Cover the pan and increase the heat to bring it to a boil.
· Reduce the heat after a while and allow it to simmer for 15-20 minutes, or until the liquid is gone.
· Remove from heat, let it sit for 5 minutes, fluff the rice, serve, and watch
yourself eat everything in a few minutes.

Tofu Scramble

Photo from Simple Vegan Blog

This vegan alternative for scrambled eggs is quick and easy to whip up and it only makes use of 4 ingredients.

Ingredients:
· 8 ounces firm tofu
· 1⁄4 teaspoon salt
· 1⁄4 teaspoon ground turmeric
· 1/8 tsp ground black pepper
Procedure:
· Chop the tofu and crumble it into bite-sized pieces.
· Heat oil in a frying pan and add the tofu and all of the other ingredients in the pan. Cook over medium heat and stir well for 5-10 minutes.
· Serve and enjoy.

Turmeric Golden Milk Oatmeal

Photo from livelytable.com

Looking for the Golden Milk latte in breakfast form? We’ve got you covered. It only takes a few minutes of prep time to enjoy this nourishing, filling, and tasty bowl of oats.

Ingredients:
· 2 cups of milk
· 1 teaspoon ground turmeric
· 1 teaspoon ground ginger
· 1⁄2 teaspoon ground cinnamon
· a pinch of ground black pepper
· 1 cup rolled oat sweetener of choice (Honey/Maple Syrup/Coconut Sugar, to taste)

Procedure:
· Add the milk, turmeric, ginger, cinnamon, and black pepper in a small
saucepan. Stir everything to combine and bring it to a boil.
· Reduce to low heat and add the oats. Cook for 5 minutes, or until all the liquid has been absorbed.
· Add your sweetener and stir.
· You can choose to add toppings, such as coconut flakes, dried fruits, and
maybe even nuts.

There more ways to incorporate turmeric in your meals such as sprinkling it over your roasted veggies and salads, mixing it with your avocado mash, making soup, blending a small pinch in your smoothies, and many more. Get creative.

Turmeric truly is powerful and has many scientifically-proven health benefits. Take this every day to nourish your body along with a healthy, well-balanced diet.

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