Turmeric! What you need to know to make use of all the hype … easily.
It’s everywhere and everyone is sayin’ it’s good for your.
From inflammation to digestion to kidney functions to arthritis to weight problems, cholesterol, oxidative stress, Alzheimer’s, anxiety, muscle soreness, and even malaria, there is ongoing research indicating that Turmeric might have health benefits worth considering. These benefits are well documented, published, and continuing.
Turmeric is so effective because it is a primary source of polyphenol curcumin. It is the curcumin that is associated with the lengthy list of health benefits.
There have been studies that show polyphenol curcumin to have anti-inflammatory effects equal to that if over the counter ibuprofen. That in itself is enough to give the yellow spice a second look!
(for more information about turmeric as an anti-inflammatory take a look at this journal)
However here is something I learned researching the health benefits of turmeric; on it’s own, it is not very bioavailable. What that means is that turmeric on its own has poor absorption, rapid metabolism, and rapid elimination.
What does that mean for us?
Turns out, it is pretty simple. To make the curcumin in turmeric useable for our bodies, we need to add something that increases its bioavailability.
Enter: Black Pepper.
Black pepper is a primary source of piperine. When combined with turmeric, the piperine in black pepper increases the bio-availability of the curcumin in the turmeric by a whopping 2000%!
The short version? If you want to gain health benefits from ingesting turmeric – add black pepper.
For more details on why black pepper to get the most out of turmeric, have a look at this article.
Now – back to getting these amazing health benefits of turmeric! Not everyone (or everyone’s kids) are keen on Indian curries (although they are in fact delicious). But there are many ways to include turmeric in your diet. I did a search, and selected the turmeric suggestion that worked best with the inclusion of black pepper.
These are my top 6 delicious and SIMPLE ways to include more turmeric with black pepper in your family’s diet!
Make turmeric paste
Turmeric paste is a mixture of ground turmeric, extra virgin coconut oil, cinnamon, and black pepper. It’s used in golden milk lattes; dissolve the paste into warm almond or coconut milk along with a little organic honey and fresh grated ginger. Ditch the baby-chino and give this one a try instead.
Roasted Pulses
A delicious way to eat chickpeas, beans, peas, and lentils! Season with turmeric and black pepper and roast in the oven for a healthy and tasty snack.
Soup for the soul
Add a tablespoon of powdered turmeric with a ½ a teaspoon ground black pepper to your vegetable soup along with lots of fresh oregano.
Mellow yellow
Sprinkle turmeric and pepper into your scrambled eggs. The taste is mild and the eggs are already yellow, so it will go undetected with kids who are sensitive to different tastes or colours.
With greens
Sprinkle turmeric into sautéed or braised greens like kale, beans, broccoli, and cabbage.
Turmeric in a dressing
A dressing for salad or a dip for bread, combine the following below for a quick, easy, and healthy option!
Give this one a try;
1/2 cup extra virgin olive oil
1/8 cup apple cider vinegar
1/8 cup balsamic vinegar
2 teaspoons raw honey
1 teaspoon ground turmeric
1/2 teaspoon ground ginger
1/2 teaspoon ground black pepper
Himalayan rock salt, to taste
For more on the benefits of turmeric, how to use it, and when NOT to use it check out THIS LINK.
Turmeric, with a bit of black pepper, can be an excellent addition to a healthy diet. Are you ready for a bit of yellow?
Are you struggling to find healthy eating options for your family?
Are you a busy on-the-go parent?
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