• Fran Penberthy

14 Delicious Turmeric Recipes

Turmeric is powerfully anti-inflammatory and I use it daily in my drinks, smoothies, casseroles, roasted vegetables, grilled fish...the list goes on.

Here's why

The active ingredient in turmeric is curcumin, a yellow-orange pigment that can benefit inflammatory bowel disease, Crohn’s and rheumatoid arthritis.

It is also believed to offer protection from certain cancers, may prevent blood clotting, lower blood sugar and cholesterol and ease high stomach acid.

Turmeric is a natural painkiller, metabolism and immune system booster and may help detoxify from toxins. IMPORTANT

Add a little black pepper to each of the recipes below to increase turmeric’s bio-availability.

One study found that it was increased by 2000%! Alongside turmeric the 14 Recipes below may also include: Ginger potent anti-inflammatory that offers protection against colorectal cancer, it possibly induces cell death in ovarian cancers, and it gives a boost to your immune system. It is a natural aid to digestion and a natural pain killer. Lemon provides Vitamin C and helps alkaline the body.

Raw honey is rich in minerals and contains flavonoid compounds that have antioxidant and anti-cancer properties. Coconut water is deeply hydrating and nourishing. It is loaded with vitamins (especially the B vitamins), minerals, and trace elements (including zinc, selenium, iodine, sulfur, and manganese) incredible source of electrolytes like potassium and sodium. It is also full of amino acids, organic acids, enzymes, antioxidants, and phytonutrients.

Pineapple contains an enzyme called bromelain which is anti-inflammatory, a natural pain killer and helps improve circulation. Bromelain also helps promote healthy digestion by breaking down protein.

Tart Cherries are full of antioxidants and flavanoids such as quercetin and it's more bio-available form isoquercitrin. Tart cherries are a potent anti-inflammatory food and a powerful pain killer, in fact studies have shown that tart cherry juice is ten times more effective then taking aspirin to reduce pain caused by inflammation, arthritis and gout. 1. Anti-Inflammatory Turmeric Tonic

From Savoury Lotus 2 cups coconut water (like this) (or filtered water) 2 tbsp grated fresh turmeric (or ½ to 1 tsp dried turmeric powder) 1 tbsp grated fresh ginger juice from 1 lemon or orange 1 medium carrot 1 tbsp raw honey (like this) or real maple syrup (like this) pinch of black pepper Optional: a pinch of cayenne or cinnamon Place all ingredients into high speed blender and blend until smooth. Drink as is or strain before serving. 2. Morning detox drink

From The Harvest Kitchen 2-1/2 cups boiling water 1 organic lemon cut into slices (I like the taste of Meyer lemons best) 1 inch piece of fresh ginger, peeled and sliced 1/8 teaspoon ground turmeric 2 teaspoons honey (optional) Bring the water to a boil. Turm the heat off and add the lemon, ginger and turmeric. Let steep for 30 minutes. Strain and drink at room temperature or reheat (but don't bring to a boil). 3. Spiced Matcha Latte

From Fit Mitten Kitchen 3 oz water, boiled 1 tsp matcha powder ¼ tsp cinnamon ⅛ tsp turmeric ⅛ tsp ginger 8 oz non-dairy milk, warmed sweetener to taste (I used 1 drop of this) Boil water (on stove, in kettle, microwave) and add to small glass mixing cup. Add matcha powder, cinnamon, turmeric, and ginger to cup and whisk until combined. Warm non-dairy milk in large mug(I used the microwave). Add spiced matcha water mixture to mug of milk and whisk again. Add sweetener to taste, and enjoy! Notes *You may end up with bits of spices at the bottom of your cup if your liquids aren't warm enough. *You can also make this on the stove top by putting all of the ingredients in one pot, and whisking until mixture is simmering. Then remove from heat and enjoy from mug. *I've also blended mixture in my NutriBullet. Instead of warming milk in microwave, just add directly to blender cup with slightly cooled spiced matcha mixture. 4. Soothing turmeric milk

From Heart Beet Kitchen 1 cup coconut milk 3/4 teaspoon turmeric 1/2 teaspoon cinnamon 1/4 teaspoon ground ginger 2 teaspoons raw honey pinch of salt Add coconut milk to a small saucepan, whisk in turmeric, cinnamon, and ginger. Bring to a simmer and cook for 5 minutes. Stir in honey and salt until dissolved. Enjoy. (If you want to use fresh turmeric and ginger you can certainly do that too, just mash some of each root into a paste and simmer for 10 minutes.) 5. Superfood Hot chocolate

From Mind Body Green 1/2 cup almond milk + 1/2 cup water, warmed on stovetop 1 tablespoon coconut oil 1 tablespoon raw cacao powder 1/2 teaspoon raw maca powder 1/2 teaspoon turmeric 1/2 tablespoon maple syrup 3 dashes cinnamon cayenne + sea salt, pinch of each Add all ingredients to blender. Blend well and enjoy! 6. Turmeric Pick-Me-Up

From Flavour and Savour 1 cup coconut water 1 inch knob of fresh ginger, peeled ½ teaspoon turmeric powder juice of ½ a lemon (1/4 cup) 1 Tablespoon honey pinch of sea salt pinch of black pepper Blend all ingredients in a high-speed blender. Strain if desired. Serve with a stir stick and a straw. Add ice to make a refreshing cold drink. 7. Turmeric latte

From Joanna Frankham 1 tablespoon freshly grated turmeric (or 2 Tablespoons ground turmeric) 2 teaspoons ground cinnamon, plus extra to serve 1 tablespoon freshly grated ginger (or 1 teaspoon ground ginger) 1 tablespoon coconut oil Raw honey to taste 250 mls coconut milk Combine the turmeric, cinnamon, ginger and coconut oil in your favourite mug. Add enough hot water to cover and stir well to combine. Warm the coconut milk to a small pot over medium heat and bring to a simmer, stirring constantly. Carefully pour over the spices and stir well to combine. Alternatively, if you have one, use a coffee machine to heat and froth the coconut milk, then pour over the spice mix. It's what I do. Add honey to taste and stir to combine. Sprinkle with cinnamon and serve. 8. Creamy Turmeric tea

From Mark's Daily Apple 8 ounces (1 cup) almond or coconut milk 1/2 teaspoon turmeric 1/2-inch wide round slice of ginger root, peeled and finely chopped Dash of cayenne pepper 1/2 – 1 teaspoon honey or other sweetener Optional additions: a small pat of butter, cinnamon, cardamom Gently warm the almond or coconut milk on the stove. In a mug, combine the remaining ingredients. Drizzle a teaspoon of the warmed milk into the mug and mix until the liquid is smooth with no lumps. Add the rest of the milk and mix well. You can leave the pieces of ginger in the tea, or strain it out before drinking. 9. Simple Bone broth

From Paleo Magazine 3-4 lbs of bones 1 gallon water 2 tablespoons apple cider vinegar Add everything to the crockpot. Cook on low setting in crockpot for 10 hours. Cool the broth, strain and pour broth into container. Store in refrigerator. Scoop out the congealed fat on top of the broth. Heat broth when needed (with spices i.e. turmeric, nutmeg, cumin powder, vegetables, etc). 10. Chia Seed and Turmeric Smoothie

From Little Chef Big Appetite 1 cup unsweetened almond milk or coconut milk 3 large ice cubes 1 frozen banana ½ cup frozen mango ½ teaspoon ground cinnamon ¼ teaspoon ground ginger ⅛ teaspoon turmeric 1 teaspoon chia seeds Stevia (optional) Unsweetened coconut flakes (optional) Place the almond milk, ice cubes, banana, mango, turmeric, cinnamon, and ginger in a blender and blend until almost smooth, about 30 seconds. Add the chia seeds and blend for an additional 15 seconds until smooth. Taste the smoothie and add stevia and coconut flakes as desired. 11. Coconut Turmeric Peach Smoothie

From Reboot With Joe 1 cup (250 ml) coconut water 1 – 2 peaches (fresh or frozen) 1/2 banana (fresh or frozen) 1/2 carrot 1/2 in (1 cm) piece of fresh turmeric 1/2 in (1 cm) piece of fresh ginger 1 tsp coconut oil (optional) 1 handful of ice Wash produce well. Slice peach in half and remove the stone. Add all the ingredients into the blender and blend on high for 45 – 60 seconds until smooth. Substitutions: Peach – nectarine, apricot, pear Banana – avocado Carrot – sweet potato, butternut squash Coconut water – almond milk, coconut milk, hemp milk 12. No Flu “Tea”

From Homemade Mommy 2 cups homemade chicken stock 1 tsp ground turmeric Pinch cinnamon 3 black peppercorns 2 whole cardamom pods 1 inch fresh ginger, peeled and chopped 3-6 cloves raw or fermented garlic, minced Bring all items except the garlic together in a saucepan and bring to a low simmer for about 5-7 minutes. Strain through a strainer and add in the garlic once the ‘tea’ has cooled down to the touch. 13. Golden Tigernut milk

From Real Food and Love (Tigernuts are not nuts but dried tubers).

Organic Turmeric Paste: ¼ cup organic turmeric powder ½ cup filtered water Golden Tigernut Milk: 1 cup Tigernut Milk (alternative diary-free milks can be used instead) 1 tsp organic turmeric paste 1 tsp organic dried ginger Bring the turmeric and water to a simmer over medium heat for about 10 minutes, stirring constantly. A thick paste will begin to form, if it becomes too dry simply add a little more water. Place the turmeric paste in a mason jar and let it cool to room temperature before storing in the fridge. Use this up within two to three weeks. Bring the tigernut milk, turmeric paste, and ginger to a low simmer. Whisk ingredients and continue cooking several minutes until the spices are thoroughly combined. 14. Pineapple Cherry Turmeric smoothie

From A Harmony Healing Makes 2 servings 2 cups frozen pineapple cubes 2 cups organic spinach—washed well 1 teaspoon organic turmeric powder (my favorite brand) 2 tablespoons organic tart cherry juice concentrate (my favorite brand) ⅛ teaspoon fresh ground black pepper 1 teaspoon fresh grated ginger 4 tablespoons organic hemp protein powder (my favorite brand) 3 cups spring or purified water 1 small avocado—peeled and seeded Organic stevia powder—optional add to taste Place all ingredients except stevia in a high speed blender and blend until smooth and creamy. Taste and add stevia if you want the smoothie sweeter. Enjoy immediately.



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