The Folklore. Turmeric is trending high these days, especially in the wellness world. Curries, golden milk lattes, and a hip smoothie and juice bar boost, this sunny yellow spice is making headlines with its culinary, nutrition, and health accolades. Nearly 4,000 years old, turmeric is native to India and has been important as a spice, in religious ceremonies, and in traditional and herbal medicine, especially for arthritis and digestive issues. Although widely recognized for its curcumin content and the accompanying health benefits, there is much more to this ancient spice, often called Indian saffron for its less expensive but similarly pleasing color and flavor.
The Facts. Similar in appearance to ginger root, it’s no surprise that turmeric (Curcuma longa) is related to ginger and also cardamom, all members of the Zingiberaceae, or ginger family. When cut, however, turmeric reveals its bright orange flesh. There are about 70 varieties of turmeric grown around the world, mostly in India. Used for color and flavor, especially in curries, turmeric is known for its anti-inflammatory properties. A one tablespoon serving of turmeric powder packs 26% DV (Daily Value, based on 2,000 calories/day) of antioxidant manganese and 16% DV of iron, essential to carrying oxygen to blood for increased energy.
Notable Nutrients: Turmeric
1 Tablespoon (7 g), ground
Iron: 3 mg (16% DV)
Manganese: 0.5 mg
Note: g=gram, mg=milligram, DV=Daily Value, based on 2,000 calories/day
The Findings. A major source of the powerful plant compound, curcumin, turmeric is known for its antioxidant and anti-inflammatory activities, such as the prevention of metabolic syndrome, arthritis, anxiety, and even in the management of exercise-induced muscle soreness. However, it’s poor bioavailability and body absorption make it vital to ingest with piperine (black pepper), which can increase its bioavailability by 2000 percent (Foods 2017). Curcumin may also help prevent risk of cardiovascular disease by improving artery endothelial (cells that line heart and blood vessels) function (Aging, 2017).
The Finer Points. The dried, powdered form of turmeric is most familiar in this country, but fresh turmeric is becoming more available in market produce sections. Treat the fresh root as you would ginger root, storing in the refrigerator. Dried turmeric is widely available in supermarkets and ethnic markets. Because there is so much variety, color is not necessarily a quality indicator. Slice fresh turmeric into soups, salads, and marinades—or boil, dry, and grind into homemade powder. Add dried turmeric to dairy or plant milks for the popular golden milk, mix into soups, rice, salad dressings, curries, or vegetable sautes—like cauliflower—for a boost of color and flavor.
GOLDEN MILK TURMERIC CHAI
- 1½ c water
- 1 inch piece fresh ginger, peeled and sliced into rounds
- 1 inch piece fresh turmeric root, peeled and sliced into rounds
- 1 cinnamon stick
- 1 star anise
- 3 whole cloves
- 3 green cardamom pods
- 3 black peppercorns
- 1½ c milk (dairy, soy, coconut, etc.)
- 2 black tea bags
- 3 Tbsp honey, to taste
1. In a saucepan, add water, ginger, turmeric, cinnamon stick, star anise, cloves, and peppercorns. Using the back of a large spoon, crush green cardamom pods on cutting board until seeds are released. Add seeds and pods to saucepan. Bring to boil, then let simmer 3-5 minutes or until fragrant.
2. Add milk and tea bags, and bring to simmer; be careful not to boil milk. Steep 3-5 minutes more. Remove from heat. Remove and discard tea bags.
3. Stir in honey. Strain and discard solids. Serve hot or cold.
Makes 2 servings
Nutrition Information Per Serving: 166 calories, 0 grams (g) fat, 0 g saturated fat, 35 g carbohydrate, 7 g protein, 0 g dietary fiber, 99 milligrams sodium, 35 g sugar
Recipe adapted courtesy Frieda’s Inc.