Turmeric recipes for an antioxidant boost

Turmeric recipes for an antioxidant boost

18 Mar 2022

Name the one ingredient that may have the potential as an anti-aging element. You guessed right. Turmeric with its key active compound of Curcumin, is known for improving general health and wellbeing and prevention of various ailments ranging from inflammation, oxidation, depression to arthritis. Turmeric intake is a winning ingredient to support your longevity.

Turmeric is a potent and earthy ingredient that is commonly found in Indian cuisine (1). It comes from the root of the curcuma longa plant, which is part of the ginger family. But it isn’t just a popular kitchen herb. It has long been used in traditional Indian and Chinese medicine. Curcumin, the most active constituent in turmeric, has powerful anti-inflammatory and antioxidant effects (2). Curcumin is also what gives turmeric its trademark yellow coloration.

Read on to learn about curcumin benefits, and some turmeric recipes you can try at home.

Curcumin benefits

Curcumin has been found to successfully suppress inflammatory conditions. As part of its anti-inflammatory mechanisms, curcumin also supports joint health, having been found to help in improving joint swelling and pain (2). In addition, it has also shown anti-arthritic effects on chronic inflammatory conditions in the joints. It helps reduce free radicals, and enhances the activities of other antioxidants in the body (2).

Curcumin as part of your diet

There are many ways to add curcumin to your diet. Adding turmeric to recipes is a good way to add an extra dash of peppery heat. Turmeric benefits are aplenty. Doing its bit to help prevent the onset of Alzheimers and cancers, the humble Turmeric may just be the secret to longevity!

As a herb, it can add flavour and colour to other dishes, like smoothies, soups, scrambled eggs, roasted veggies, or even muffins (1, 3). To maximise its antioxidant levels, consider adding your fresh curcumin at the end of cooking, or as you are about to serve the food (3).

For optimal absorption, you can take turmeric alongside heart-healthy fats such as avocado, nuts, and seeds (1).

Turmeric recipes

Here are some turmeric recipes you can try at home:

Banana and nut bars (4)

This recipe is good for 12 servings. You will need:

  • Bananas - 240 grams
  • Cinnamon - Ground, 1 tsp
  • Walnuts - 65 grams
  • Oats - Rolled uncooked, 135 grams
  • Peanut butter - Preferably crunchy with no added sugar or salt, 20 grams
  • Raisins - 40 grams
  • Chia seeds - 15 grams
  • Flaxseed - 2 tbsps
  • Sunflower seeds - 70 grams
  • Turmeric - 1 tsps

Banana and nut bars with turmeric are a great snack or dessert, which can give you a little antioxidant boost.

Begin by preheating your oven to 180 degrees C. Peel and mash bananas in a large bowl, and add peanut butter. Add oats, flaxseeds, and sunflower seeds for crunchiness. Season with cinnamon and turmeric. Put the mixture into a tray and push flat. Bake for forty minutes and then cut into bars while they are still warm.

Turmeric recipes

Potato salad with turmeric (4)

Another interesting turmeric recipe is potato salad that can act as a side for your main course. A dash of turmeric adds spice and pungence.

Here’s what you need for 5 servings:

  • Potato - Peeled, 2cm dice, 500 grams
  • Olive oil - 20 ml
  • French shallots - 200 grams
  • Chives - Chopped, 1/2 cut
  • Red capsicum - Fine dice, 150 grams
  • Celery - Fine dice, 100 grams
  • Dijon mustard - 2 tsp
  • Mayonnaise - 97% fat free, 60 ml
  • Black pepper - cracked, 1/4 tsp
  • Turmeric - 1 pinch

Preheat your oven to 200 degrees C. Boil water in a large pot and add the diced potato. Cook for five to ten minutes, and remove while they are still a bit tender, and refresh with cold water right away. Peel and cut the shallots in quarters and toss in oil. Roast them in the oven for ten to fifteen minutes, until they’re caramelised. Pull apart the cooked shallots. In a separate bowl, prepare the dressing by mixing the mustard, mayonnaise, pepper, and turmeric together. You can add a bit of water as well. You can then combine the potato, roast shallots, chives, celery, and capsicum. Add the dressing and mix together by hand, before serving.

Pumpkin and ginger soup (4)

This spicy and sharp vegetable-filled soup makes a great accompaniment to a meal, or take it on its own to warm you up on a cold day.

Turmeric recipes

For 10 servings, you will need:

  • Red lentils - Dry, 300 grams
  • Vegetable stock - Reduced salt, 2.4 litres
  • Rice bran oil - 40 ml
  • Brown onions - Diced, 340 grams
  • Pumpkin - Diced, 500 grams
  • Carrots - Diced, 400 grams
  • Turmeric - 2 tsp
  • Crushed garlic - 15 grams
  • Crushed ginger - 3 tsp
  • Water
  • Black pepper - 1 tsp

Soak the lentils in cold vegetable stock overnight. When you are prepare to cook, roast the cut vegetables with rice bran oil, together with turmeric, ginger, and garlic. Put all the vegetables in a pot, deglaze the roasting tray, and add the remnants into the pot. Add the lentils and vegetable stock. Bring the pot to a boil, and then allow it to simmer for an hour or a little over until the lentils have broken apart. You can adjust the consistency with more water or more vegetable stock. Season with pepper and serve.

Curcumin benefits from supplementation

The best way to get the nutrients you need is through a healthy and balanced diet.  It may also help to get the amount of curcumin you need in the form of a supplement. While trying out some turmeric recipes is a great way to add curcumin to your diet, you can also try Vitable’s Activated Curcumin supplement.

Try Vitable's vitamins subscription service. We follow the specific vitamin plan that serves your specific health needs. Get your personalised vitamins anywhere in Australia through our nationwide vitamin delivery service.

*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.

References:

  1. Cleveland Clinic. "7 Health Benefits of Turmeric". Cleveland Clinic. Published November 10, 2021 on https://health.clevelandclinic.org/turmeric-health-benefits/ . Accessed February 5, 2022.
  2. Vitable. “Curcumin”. Vitable. Published n.d. on https://research.vitable.com.au/curcumin . Accessed February 5, 2022.
  3. Better Health Channel. "Herbs". Better Health Channel. Last reviewed December 15, 2021 on https://www.betterhealth.vic.gov.au/health/healthyliving/herbs . Accessed February 5, 2022.
  4. Western District Health Services. “GREEn recipe booklet”. Healthy Eating Advisory Service: Nutrition Australia Vic Division. Published n.d. on https://heas.health.vic.gov.au/sites/default/files/WDHS-GREEN-Recipe-Booklet-final.pdf . Accessed February 5, 2022.