How to use turmeric in your daily diet

From soups to supplements, find out how you can add turmeric into your daily diet to reduce inflammation and enhance overall health

Turmeric, also known as the golden spice, not only provides a fabulous colour to dishes, such as soups and curries; it also contains health-supportive nutrients. In this post, we will look at easy ways you can incorporate turmeric into your daily diet, so that you can make the most of its flavour and health benefits.

Questions this blog series will answer include:

• What is turmeric?

• What are the health benefits of turmeric?

• How to use turmeric in your daily diet

• Does the quality of turmeric matter?

• When and how to supplement with turmeric or curcumin

• Easy and healthy turmeric recipes

How to use turmeric in your daily diet

For most people, the easiest way to benefit from turmeric is through food rather than supplements. Think of it as a small, versatile addition to meals rather than a concentrated medicine. Here are some ideas listed below or click here for some easy and healthy turmeric recipes to try.

Add turmeric to cooking

• Curries and stews: Turmeric is a staple in Indian and Southeast Asian curries. It pairs well with spices like cumin, coriander, and ginger.

• Soups and rice dishes: Stir a teaspoon into soups, lentil dishes, or rice for extra flavour, colour, and nutrition.

• Eggs and vegetables: Sprinkle turmeric on scrambled eggs, roasted vegetables, or sautéd greens.

Make golden milk and turmeric tea

• Golden milk: Combine 250ml milk (dairy or plant-based) with 1/2 tsp of dried turmeric or 1.5 tsp grated fresh turmeric. Add a pinch of black pepper, and a little honey. Heat gently for a warm, comforting drink. Ginger and cinnamon make great additions for extra flavour and nutrients.

• Turmeric tea: Boil water with turmeric, ginger, and lemon for a soothing herbal tea that supports immunity and digestion.

Incorporate turmeric into smoothies

Add a small pinch of turmeric to fruit or green smoothies for colour and nutrition. To improve absorption, pair it with a little black pepper and healthy fats, such as avocado, coconut milk and nut butter.

Use turmeric in dressings and sauces

Turmeric can be added to salad dressings, vinaigrettes, yogurt sauces, hummus and marinades.

How to increase turmeric absorption

It is important to note that turmeric isn’t absorbed well on its own. Pairing it with black pepper (which contains piperine) and a small amount of healthy fat (olive oil, coconut milk, avocado) helps your body absorb it more efficiently, making its potential to support your health much more effective. Therefore, for each of the ideas on this list, I recommend you add a pinch of pepper and look to pair turmeric with healthy fats.

How to avoid turmeric stains

Turmeric’s colour can stain teeth and fingers. Use a straw for drinks and rinse your mouth after. If you’re prepping the fresh root, wear gloves or rub your hands with a little oil first. I learned that one the hard way after mixing a giant tagine by hand and ending up with yellow nails for days!

Would you like some easy turmeric recipes to try?

I have tried and tested a wide range of turmeric recipes and have created a list of my favourites. Click here for my go-to easy and healthy turmeric recipes.

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In the next post, we are going to look at 'Does the quality of turmeric matter?'.

Does turmeric quality matter?