Studies performed with curcumin have shown such incredible results that you definitively should incorporate a daily turmeric dosage into your diet. Including this exotic spice in your meals can be done with ease. Check out these practical tips on how to put more turmeric into your diet without stressing out about it.
How much turmeric do you need per day?
You should take about 1-3 g of turmeric powder to experience health benefits form curcumin. This is about 1/2- 1 teaspoon a day. This dosage is considered to be effective and safe for preventative treatment. Since the bioavailibility of curcumin is an issue it is impossible to say how much turmeric powder you should exactly take to achieve a certain concentration of curcumin in your blood stream.
Turmeric is considered safe and has only little side effects, even when taken in large doses. Taking 1 teaspoon a day isn’t too hard to incorporate in your every day routine even if you haven’t used this spice before. Its taste is earthy and has a mild bitter note that can be lost when it is cooked.
The only important thing to remember is to consume it with a pinch of pepper or with a source of fat (olive oil, coconut oil, …) to boost it’s bioavailability up to 2000%. Find out more about turmeric.
How to incorporate a daily turmeric dosage in your diet
1. Make turmeric tea
Since turmeric has become a very popular spice you can find a bunch of different recipes for turmeric tea online. It is best to make it from fresh turmeric roots if you can find them. Making tea from fresh turmeric roots is basically the same as making ginger tea:
- Peel about a thumb size part of the root.
- Slice it and pour hot water over it.
- Let it steep for about 5-10 minutes. For a more intense taste cook it for about ten minutes.
- Strain the tea and add honey and lemon if you wish.
The other possibility is to make turmeric tea from turmeric powder, which is probably going to be the choice of the majority, since turmeric powder is available in almost every store. Check out this recipe for turmeric tea. It’s easy and quick to make. All the ingredients are simple and the added ginger gives it an additional kick. Add a pinch of black pepper to get more curcumin out of it.
Another way to make even quicker turmeric tea is to make a turmeric tea paste with honey and simply pour hot water over it. Add some lemon to taste. You can make this paste ahead and keep it handy in your fridge.
2. Put in smoothies
You can add a teaspoon of turmeric powder to any smoothie you make. It will only slightly change the taste of your smoothie. What it will change is the color because turmeric has a very strong yellow pigment that tends to dye everything it comes in contact with. Even your fingers and clothes. Start with adding 1/2 a teaspoon to become accustomed to the taste and build up to a whole teaspoon. Also check out these delicious smoothie recipes that were made especially with turmeric on their mind – Mango-turmeric smoothie from Reboot with Joe and Carrot ginger turmeric smoothie from Minimalistbaker.
3. Add to soups, chowders, chilies and curries
You can simply add it to soups, chowders, chilies and curries. The advantage here is that black pepper and some kind of fat is an essential ingredient in these dishes. That will naturally increase the absorption rate of curcumin. Turmeric goes well with chilies and curries. Moreover turmeric is traditionally used in India as an essential spice in curries. In chowders and soups turmeric will change the color and affect the taste slightly. Add turmeric at the beginning of cooking, because the slightly bitter taste of turmeric will fade when you cook it. Try adding 1/2 a teaspoon and build up from there until you get the taste you like. This is a good way to introduce this spice to the whole family. Try this Indian chicken curry that uses turmeric and a lot of other spices.
4. Make golden milk
You may have heard and wondered about golden milk. In fact it’s nothing else than milk mixed with turmeric. You can add various spices like cardamon, vanilla or cinnamon to the milk and cook them all together. I usually add some pepper to the drink which makes it hot and warming. Golden milk is a great alternative to coffee. It is a flavorful drink that can substitute at least one coffee a day. Check out this frothed comforting recipe for golden milk.
5. Add to rice
Add a teaspoon of turmeric to your rice dishes. It goes well with oriental rice dishes and even with classic risottos. Rice and turmeric are a good combination and the rice gets a beautiful color as well. This simple red pepper risotto adds turmeric at the end for an extra depth of flavor.
6. Make mashed potatoes
Add turmeric powder to infuse some extra flavor to good old mashed potatoes. Just make mashed potatoes the way you’re used to and add a little bit of pepper and turmeric at the end. You can make it with sweet potatoes as well. Look at Sanaas turmeric infused mashed potato recipe for a twist on this classic staple meal.
7. Add to eggs
Add turmeric to scrambled eggs, omelets or your next frittata. They will become even more yellow. You can add it to protein rich egg white omelets too. This is an easy way to add more of this spice without much effort. Just remember to add it the next time you make eggs and don’t forget the black pepper either.
8. Sprinkle on a sandwich
I found that a fine sprinkle of turmeric over your sandwich bread or favorite tortilla wrap goes unnoticed when it comes to taste. Make your sandwich as you’re used to, just sprinkle a bit of turmeric on the bread before adding spreads and toppings. If you prefer you can add the turmeric at the end over the top which will result in a stronger turmeric taste.
9. Add to mustard
This is one of my favorite turmeric hacks, because it gives you the possibility to make this mix ahead and use it whenever you need. It’s super simple as well. Just add the golden spice to your favorite mustard. Make this turmeric mustard mix and keep it handy in the fridge. Another option is to make a mustard, turmeric and pepper mix. Add as much turmeric as you like, this depends entirely on your taste, the more the better. As for pepper add a small amount so it doesn’t overpower the mustard flavor. It’s always better to start with small amounts and build up gradually.
10. Add to dressings
You can add turmeric to salad dressings. It’s best to add it to make the dressing in a shaker to emulsify the curcumin with the rest of the dressing. Otherwise nasty little clumps will form that will effect the taste of your salad. That’s because turmeric is hard to blend with cold liquids. This is an excellent way to sneak in some additional turmeric in your diet especially because pepper and olive oil are often essential ingredients in salad dressings.
11. Toss over roasted vegetables
Sprinkle some turmeric over fresh veggies and roast them in the oven. The earthy taste of turmeric powder goes well with the sweetness of roasted vegetables. This will also make a delicious, quick meal you can toss together in minutes. Check out this garlic-turmeric spice mix for very yummy roasted vegetables.
12. Mix with honey – immunitybooster
You can prepare this powerful honey turmeric mix in advance. Make a paste out of a cup of honey and 2-3 teaspoons of turmeric. You can eat a teaspoon of this mix to boost your immunity or you can pour hot water over it for a quick turmeric tea. Add some lemon if you like. You can even add fresh grated ginger to this paste to make it even more powerful, anti-inflammatory and immune boosting.
13. Make flavored salt
This is also one turmeric hack that can be prepared in advance and used with no further effort. Get the salt shaker and add some turmeric powder to the salt you’re using. Add a few rice kernels inside to keep the spices dry.