Recipes and Food
The Golden Benefits of Turmeric Recipes
It’s an understatement to say we live in stressful times. The pandemic is a global disruption unlike anything most of us have ever experienced before, and its vicissitudes — from diminished social interactions to worries about our loved ones becoming ill to the financial insecurity of a shaky economy — can send us into a spiral of anxiety.
One way our body signals to us that we are not in balance is through the presence of inflammation. For many, the most common sign of inflammation manifests in digestive issues like heartburn and acid reflux. And if you think it’s just you, think again: There has been a run on over-the-counter antacid medications like Tums and Pepcid in many parts of the country since the start of the pandemic.
"I can’t control what goes on in the world, but I can control what I put into my body."
While we can’t do much about the external stressors in our lives, there are some things we can do to quell the inflammation in our bodies. As part of my wellness routine for the new year, I’m learning new ways to handle stress — from the inside out. I can’t control what goes on in the world, but I can control what I put into my body, and one of my recent favorites is incorporating turmeric into my diet. Turmeric is a spice that gives curry its golden color and vibrant flavor. It contains curcumin, a substance with powerful anti-inflammatory and antioxidant compounds, and it’s been used for thousands of years in traditional Chinese and Ayurvedic medicine. In addition to fighting inflammation, turmeric is also known to have antiviral and antibacterial properties.
The health benefits are reason enough to try turmeric, but the fact that it also tastes great in dishes makes it a star in my book. (And that golden hue is an instant mood booster.) Here are three easy recipes using turmeric that will have your tummy feeling great all day long: a smoothie to start the morning right, a chickpea snack you can nibble on between meals, and a sweet, milky concoction to end your night. So ditch the antacids and get cooking. Your tummy will thank you.
1) Turmeric Morning SmoothieServes 2
- 2 medium-size bananas
- 1½ cup almond milk (or milk of your choice)
- ½ cup plain Greek yogurt
- 1 Tablespoon hemp seeds
- 1 teaspoon chia seeds
- ½ teaspoon ground turmeric
- ¼ teaspoon ground ginger
- ½ teaspoon ground cinnamon
- 1 Tablespoon honey
- ½ teaspoon vanilla extract
- Dash of fresh-ground black pepper
- 6-8 ice cubes
Combine all ingredients in a blender and blend for 30-60 seconds until smooth.
2) Chickpeas with Turmeric
- 2 cups cooked chickpeas (or 15 ounces canned; drain and pat very dry)
- 2 Tablespoons olive oil
- 1 teaspoon turmeric
- 1 teaspoon ground ginger
- 1 Tablespoon sesame seeds
- ¼ teaspoon freshly ground black pepper
- Kosher salt
Heat oven to 400 degrees. Spread the chickpeas out evenly on a sheet pan and roast 30 minutes until crispy and golden. Turn off the oven and leave the pan for another 15 minutes to crisp some more, checking to make sure chickpeas don’t burn.
In a 10-inch skillet, heat olive oil in medium-low heat. Add all the spices and cook until fragrant, about 1 minute. Add the sesame seeds and cook for another 30 seconds. Add the chickpeas until coated in spiced oil.
3) Golden Milk
- 1 ½ cups light coconut milk
- 1 ½ cups unsweetened plain almond milk (DIY or store-bought)
- 1 ½ teaspoon ground turmeric
- ¼ teaspoon ground ginger
- ¼ teaspoon ground cinnamon, or 1 whole cinnamon stick
- 1 pinch of fresh ground black pepper
- 1 Tablespoon sweetener of choice (honey, maple syrup, stevia)
In a small saucepan, add all ingredients. Whisk to combine and warm (not boil) over medium heat, about 4 minutes. Taste and adjust sweetener or add more spices. Serve immediately.