Turmeric, a spice commonly found in grocery stores has been used in many cultures for thousands of years. A member of the ginger family, turmeric is mild tasting and inexpensive to purchase in its dried form. Nutritionally, it is an excellent source of iron and manganese, as well as potassium and fiber. Turmeric is often used in curry dishes and is responsible for the yellow coloring in the typical hot-dog stand mustard.
Although adding turmeric to your diet won’t overpower your dish with flavor, it is much more than just food coloring. This glowing spice contains numerous antioxidant properties (ORAC value can be found here). Turmeric has been shown to protect the cells of the body from damage and reduce existing free radicals. Antioxidants in turmeric may also protect important organs, including the brain, kidneys, and liver from damage caused by alcohol, drugs, radiation and other harmful chemicals. An additional benefit of turmeric is its cancer-fighting properties, which destroy mutated cells by prohibiting their spread and potential harm. Turmeric has also been linked to the prevention of colon cancer, high cholesterol, as well as Alzheimer’s disease in addition to turmeric diabetes benefits, this spice is a superstar!
The body does not absorb turmeric very easily, so when incorporating the spice into your cooking try to include an equivalent amount of black pepper into the recipe to facilitate absorption. Some brands even offer turmeric mixed with bromine, a natural enzyme found in pineapple, which may also aid in absorption. Turmeric can be added to curry dishes, steamed vegetables or lentils for not only extra coloring, but beneficial antioxidant properties as well.
Life Extension produces my favorite Turmeric supplement called Super Bio-Circumin and can be found here.
Recipe: Turmeric Detox Tea
- 1/2 Teaspoon Powdered Ginger or Ginger Tea Bags
- 1/2 Teaspoon Turmeric Powder
- 2 Cups Water
- Juice of 1 Lemon
- Bring water to a boil Turn heat to low, then immediately add powdered ginger & turmeric. Simmer for 10 minutes. Strain mixture into a mug. Stir in lemon. Drink while warm.
Cooking time (duration): 12
Number of servings (yield): 1
Recipe: Vietnam-Style Turmeric Grilled Fish
Summary: Hanoi, Vietnam is known for their flavorful food!
- 2 teaspoons brown sugar
- 2 1/2 teaspoons turmeric powder
- 1 teaspoon sea salt
- 1 teaspoon freshly ground black pepper
- 4 cloves garlic, chopped (about 2 tablespoons)
- 1 shallot, finely chopped (about 2 tablespoons)
- 2 pounds red snapper fillets
- For the Sauce: 3 tablespoons freshly squeezed lemon juice
- 1 teaspoon brown sugar
- 1 tablespoon coconut oil
- Noodles: 1/2 pound dried rice noodles
- 1 whole red-leaf lettuce
- handful of fresh mint, basil and cilantro
- 1 large onion thinly sliced (optional)
- In small bowl, whisk together sugar, turmeric, salt, pepper, garlic, and shallot. Place in a ziploc bag with fish and marinate in refrigerator for at least 30 minutes and more preferable a couple hours.
- Make sauce: Heat the coconut until it turns liquid, whisk lime juice, sugar, and a tablespoon of water water until sugar dissolves, about 2 to 3 minutes. Set aside.
- Prepare Noodles: In heavy, 6-quart pot, bring 8 cups water to boil.
- Add noodles and boil until lightly cooked, about 10 minutes. Drain in colander, rinse with warm water, and let drain completely. Mix in the red leaf lettuce, herbs and onion.
- Grill fish: Preheat grill (high heat). Grill fish, turning once, until cooked through, about 5 minutes total. Pour the sauce over the fish and serve immediately with the noodles.
Cooking time (duration): 15 – 20
Diet (other): Low calorie, Reduced carbohydrate, High protein, Gluten free
Meal type: dinner
Culinary tradition: Vietnamese
Copyright © Stella Metsovas / W8less Nutrition.