Turmeric has been promoted as a superfood capable of fighting cancer, alleviating depression, and other benefits, but study results have been inconsistent. It may be effective in preventing or treating type 2 diabetes since it can help reduce inflammation and keep blood sugar levels stable. However, it contains just 3% curcumin and does not absorb effectively, so it will not be a panacea. Turmeric has been shown to have anti-inflammatory and heart-protective properties, and it can assist those who have had bypass surgery in avoiding heart attacks. More study is needed to see if it can help with joint pain, stiffness, and inflammation. It’s also being researched as a therapy for ulcerative colitis, Crohn’s disease, headaches, and acne.
1. Turmeric Tea
- 1-2 cups of water
- One teaspoon of fresh ginger root
- 1-2 teaspoons of turmeric powder
- A pinch of nutmeg powder
- A bit of clove powder
- One teaspoon cinnamon
- A bit of black pepper
- Coconut milk (optional)
- Raw honey (optional)
- Boil water in a small saucepan over high heat.
- Once boiling, reduce to medium heat and add all the spices.
- Simmer for 5 minutes, strain, and serve hot.
- Add honey and milk to taste.
2. Turmeric Water with Black Pepper
If you’re short on time, this recipe is a great quick fix.
- One tablespoon turmeric
- ½ teaspoon of black pepper
- One teaspoon of olive or coconut (optional)
- Mix all the ingredients in a glass of water and drink immediately!
3. Turmeric Latte
Replace your calorie-laden coffee latte with this healthy alternative.
- 1 cup of almond or coconut milk, unsweetened
- One tablespoon of coconut oil
- Pinch of black pepper
- One tablespoon of freshly grated root
- One tablespoon of freshly grated ginger root
- Raw honey
- One teaspoon of cinnamon powder
- In a little saucepan over medium heat, boil the milk. Add turmeric, ginger, and black pepper, except for the honey, in the saucepan. After it has come to a boil, reduce the heat and let it simmer for 5–10 minutes.
- Remove from heat and cool for 10 minutes.
- Add honey after straining, then serve.
4. Turmeric Tonic
Tasty and full of electrolytes, this tonic is perfect for hydrating after a hot day.
- 3 cups coconut water
- 1/2 cup fresh ginger slices
- One lime, cut into quarters and squeezed
- Two teaspoons honey
- One tablespoon of ground turmeric
- 1/4 teaspoon cardamom
- Cayenne pepper to taste
- Combine ingredients in a glass jar with a lid, shake well, and refrigerate overnight.
- Serve at room temperature.
5. Golden Turmeric Milk
This golden milk recipe is the perfect morning treat to get your body moving in the right direction.
- Two cups of milk, preferably coconut or homemade nut milk.
- One teaspoon of dried ginger powder
- One teaspoon of dried turmeric powder
- A pinch of black pepper
- Honey, to taste
- The milk should be heated to the point of steaming over medium heat.
- Add all the ingredients.
- Steam milk over medium heat, remove it and let it cool for ten minutes.
- Drink it warm.
6. Turmeric Smoothies
If you’re a fan of smoothies, you’ll love this recipe!
- 1 cup frozen mango
- One tablespoon of coconut milk
- ½ banana
- One teaspoon of turmeric powder
- One teaspoon of chia seeds
- ½ teaspoon of cinnamon
- Put all the ingredients in a high-power blender and blend until smooth. Add water or more coconut milk if necessary to improve texture.
- Drink immediately.
7. Golden Turmeric Fruit Smoothie
In nutritious smoothies, combine the advantages of turmeric with those of seasonal fruits.
- 1 cup of almond/coconut milk
- ½ cup of the fruit of your choice banana/mango/strawberry/watermelon/peaches/pineapple
- 1 tsp of turmeric powder or 1 ½ tsp grated turmeric root
- black pepper, ¼ tsp black pepper
- coconut oil 1 tsp
- ½ tsp cinnamon/ginger powder (optional)
- honey 1 tsp (optional)
- chia seeds 1 tsp (optional)
- 1vanilla extract ts (optional)
- Three ice cubes
- The ingredients should be blended in a blender for 30 seconds or until smooth.
- Pour the smoothie into a glass cup and drink immediately.
8. Turmeric tomato soup
- Two tomatoes
- ½ cup vegetable or chicken stock
- One small onion, finely chopped
- Two grated garlic cloves
- Turmeric powder 1 tsp
- 1 tsp coconut oil/olive oil
- ½ tsp black salt/sea salt
- black pepper powder ½ tsp
- 1 tsp dried herbs basil/coriander/oregano/thyme/cilantro
- In a pan, heat the oil, add onions and garlic, and fry onions for a minute.
- Add tomatoes to the pan and cook till soft. Add broth, then bring it to a boil. Allow it to cool, then pour it into a blender to create a creamy liquid.
- Add the remaining ingredients to the pot and stir to mix it well.
- The soup is ready.
- Additionally, turmeric may be added to any other vegetable or chicken soup.
9. Turmeric and Ginger Tea Recipes
Making a healing turmeric ginger tea is simple, and you can start reaping its health benefits right now.
- One teaspoon of freshly grated turmeric root (or 1/3 teaspoon if using dried turmeric).
- (Or 1/3 teaspoon of dried ginger) One teaspoon of freshly ground ginger root.
- Black pepper, 1/4 teaspoon (to aid turmeric absorption).
- Lemon juice and raw honey, to taste.
- Boil a cup of water. Remove from heat and add ginger and turmeric.
- Steep for 5 minutes covered (covering with a lid prevents the oils and medicinal compounds from escaping through the steam).
- After the tea cools, strain and add honey (as excessive heat will destroy the benefits of honey).
- Stir in the black pepper well.
- Enjoy your ginger and turmeric tea to reduce inflammation.
- Instead of using black pepper oil, you can substitute a teaspoon of virgin coconut oil to improve the absorption of curcumin.
Where to Buy
- Product Resources
- Healthy Herbs and Spices
- Bulk Supplement
- Mountain Rose Herb
- Now Foods Herbal Products
DISCLAIMER OF MEDICINE
This information is not meant to provide medical advice or replace a personal physician’s advice or treatment. All readers of this information, especially those taking prescription or over-the-counter medications, should check with their doctors before initiating any nutrition, supplement, or lifestyle program. Moreover, the Food and Drug Administration has not evaluated the information or commodities on this website.