Rob Hobson - Nutritionist June 14, 2018

The active ingredient in turmeric is called curcumin, which research has shown may help to reduce inflammation in the body and may be of benefit for many conditions from joint discomfort to impaired cognition. Combining fats and black pepper, which contains a compound called piperine, help the body to absorb curcumin. Here’s how to add more turmeric to your everyday diet…

1.Stir up a curry

A staple in Indian cooking, the easiest, most obvious way to up your turmeric intake is to add more curries to your weekly menu. Looking for inspiration? Try this Coconut Chicken Curry recipe from nutritionist and author of the Detox Kitchen Bible, Rob Hobson.

2.Try a tea

To make this spicy-lemon brew as quickly as a regular cuppa, simply squeeze the juice of, and add a whole lemon to a teapot before adding 1 tsp turmeric, 2 tsp ground ginger, 1 tsp honey and a twist of black pepper. Add boiling water and leave to steep before drinking.

3.…Or a latte

Readily available on every good coffee chains’ menu – yes, even Starbucks! – there isn’t a barista left in 2018 that doesn’t know what a turmeric latte is. Made from steamed milk, turmeric and espresso, turmeric lattes are simple to make at home and easy to find on-the-go.

4.Add it to milk

A traditional Ayurvedic drink, golden milk is a combination of milk, turmeric and other spices. To make Nutritionist Rob Hobson’s take on this traditional drink, take 250g unsalted cashew nuts and soak in 750g water (3 parts water to one part nuts) for around 15 minutes. Add: 1 tsp turmeric, 1 teaspoon cinnamon, a twist of black pepper and a pinch of ground cardamom. Blend until smooth and chill in the fridge until serving.

5.Season like a boss

Turmeric's peppery flavour works especially well with cauliflower, as well as potatoes, leafy greens and root vegetables. Simply toss into a pan with some olive oil, turmeric and any other seasoning you desire and stir-fry, or roast in the oven.

6.Soup it up

Ground turmeric can add some warmth to any chicken or vegetable soup recipe, or try blitzing your left-over turmeric-roasted veggies into soup for a slightly more aromatic option.

7.Spice some rice

Never settle for plain old basmati again! Once you’ve tried home-made fragrant rice you’ll never wonder how you ever lived without it. To make, simply place 1 tsp turmeric, 2-3 whole cloves, 2-inch cinnamon stick, 1 bay leaf and a pinch of salt to a pan. Add 2 cups of rice and water and bring to the boil on the hob. Simmer for around 10-15 minutes. Remove the cinnamon, bay leaf and cloves. Drain and serve.

8.Smoothie boost

This tried and tested turmeric smoothie booster is both delicious and healthy! And don’t worry, the usually pungent turmeric taste is well masked by the banana, ginger and honey but will turn your drink a brilliant golden yellow!

9.Scramble it

Try adding turmeric to the pan for a spicier take on scrambled eggs. Simply add 1-2 teaspoons and a dash of olive oil to a hot pan, stir briefly, and pour in the egg mixture as normal. You could also try adding sliced green onion and parsley to taste. Serve sprinkled with black pepper!

10.Make ice cream!

Remember that Golden Milk recipe? Well, if you don’t fancy drinking it up with a straw, how about freezing it instead? Simply switch out the cashew nut milk for 400ml full fat coconut milk and add ¼ cup maple syrup. Add 4 slices fresh ginger, 2 tsp ground turmeric, ½ tsp ground cinnamon to a pan with the coconut milk and maple syrup. Simmer for 10 minutes, whisking thoroughly. Add 1 tsp vanilla extract, and chill in the fridge for 4-6 hours. Remove the ginger slices and place in a container in the freezer until ready to eat.

Nothing beats a healthy, balanced diet to provide all the nutrients we need. But when this isn’t possible supplements can help. This article isn’t intended to replace medical advice. Please consult your healthcare professional before trying supplements or herbal medicines.



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