Raised in a traditional Indian family, turmeric has been a part of my life for as long as I can remember.

My mother would sprinkle this beautiful spice in every Indian curry she’d cook and force me to drink it mixed with warm milk when I would come down with a cold, wake up with a sore throat, or even injure myself. I wasn’t a fan of turmeric back when I was younger. Today, I embrace turmeric as an important part of my diet and have a newfound respect for this spice.

Turmeric is a potent herb that originates from the ginger family. Its bright yellow-orange hue can easily leave stains on clothes, countertops and carpets. Traditionally, turmeric is used as food, medicine, and even in Indian wedding ceremonies to pamper the bride and groom before their big day. It’s a versatile ingredient that contains powerful antioxidants and benefits. However, it can be somewhat intimidating to add this spice into our everyday lives if we’ve never used it before.

Below are five simple ways to add a dose of turmeric throughout the day. Turmeric can be found in many health stores today, either grounded or raw. It’s important to purchase high-quality organic turmeric that is free from pesticides and other harmful ingredients. Since turmeric is so powerful, a small amount goes a long way.

Tropical Turmeric Smoothie

Turmeric in a relatively simple smoothie gives the end product a boost of nutrients and a vibrant color. This smoothie is colorful, tasty and an instant mood booster!

Serves: 1

Ingredients:

1 cup of unsweetened almond milk
½ cup of coconut water
½ cup frozen (or fresh) pineapple
½ banana
⅛ teaspoon organic ground turmeric
1 Medjool date
Handful of ice

Method:

Place all of the ingredients into a high-speed or regular blender. Blend until smooth and creamy. Pour into a glass and enjoy.

Turmeric Milk

Turmeric milk (a.k.a. golden milk) is a deliciously effortless warm beverage and is especially soothing during cooler months when everyone around us seems to be falling ill.

Serves: 1

Ingredients:

1 cup of milk (regular milk or nut milk)
½ cup of water
¼ teaspoon organic ground turmeric
⅛ teaspoon black pepper
¼ teaspoon ginger, peeled and grated
1 tsp of honey or maple syrup

Method:

In a pot, warm the milk, water turmeric, black pepper, and ginger until it comes to a boil. Using a strainer, pour the drink into a cup. Stir in the sweetener. Enjoy warm.

Turmeric Salad Dressing

Mixing turmeric into a basic salad dressing is another quick and simple way giving your dressing a bright yellow hue and a boost of nutrients.

Serves: 4-6

Ingredients:

¼ cup extra-virgin olive oil
⅛ cup balsamic vinegar
⅛ teaspoon organic ground turmeric
Sea salt and freshly ground black pepper

Method:

Mix olive oil, balsamic vinegar, ground turmeric in a small bowl (or mix in a blender). Add in salt and pepper to taste. If using a blender, pulse a few times until the dressing is combined.

Drizzle the dressing onto your salad, toss and enjoy. Store the remaining dressing in an airtight container for up to four days.

Cauliflower Turmeric Soup

Both filling and tasty, this comfort soup is a great alternative to the traditional potato soup.

Serves: 4

Ingredients:

1 small head cauliflower, cut into florets
1 small yellow onion, diced
3 garlic cloves, peeled and sliced
2 tablespoons extra-virgin olive oil or butter
4 cups water (or broth)
1/2 teaspoon organic ground turmeric
½ teaspoon cumin
Sea salt and freshly ground black pepper

Method:

In a large pot, heat the oil on medium-low heat. Add garlic and cook it for a couple minutes until fragrant, stirring frequently. Add onion, cauliflower, turmeric, salt and pepper. Stir until the cauliflower is well-coated in oil. Add broth and increase heat to medium. Cover pot with a lid and bring to a simmer.

Cook until the cauliflower is cooked thoroughly. Carefully transfer the ingredients from the pot to a high-speed blender. Blend until smooth and creamy. Pour soup back into the pot and adjust salt and pepper to taste. Ladle into bowls and enjoy.

Turmeric Basmati Rice

Turmeric gives rice a boost of color and nutrients. This delicious side goes well with curries, soups and salads.

Serves: 2

Ingredients:

1 cup of Basmati rice
1 teaspoon extra-virgin olive oil or butter
2 cups water (or broth)
½ teaspoon organic ground turmeric
¼ teaspoon cumin seeds
Sea salt and freshly ground black pepper

Method:

Soak rice in water at room temperature for thirty minutes. Heat oil or butter in a pot over medium heat. Add Basmati rice and cook for two to three minutes. Stir in the remaining ingredients and bring to a boil.

Reduce the heat to low and stir once to prevent sticking. Cover with a lid and cook until rice is tender. It should take around 25 minutes. Once cooked, turn off the heat and let the rice rest for ten minutes. Using a fork, gently fluff the rice and serve.

Turmeric Tea

Adding a pinch of turmeric to a cup of tea is a quick way to start or end the day with a small dose of turmeric.

Serves: 1

Ingredients:

1 cup boiling hot water
1 bag of organic green tea
A pinch of organic ground turmeric
1 teaspoon honey (optional)

Method:

Add hot water to a cup. Steep green tea for a couple of minutes and discard. Stir in turmeric and honey. Enjoy warm.

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Author: Sapana Chandra

Images: Author’s Own

Editor: Catherine Monkman