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Turmeric Recipes to Build Immunity

Turmeric Recipes to Build Immunity

Turmeric is one of the most incredible superfoods in existence today, containing over 300 highly beneficial vitamins and minerals to enforce our immune systems. Among these nutrients found within turmeric are curcumin, beta-carotene, vitamin C, calcium, potassium and zinc. 

A study by the Public Library of Science in California has found that within turmeric, curcumin has proven to be the most significant factor in building bodily immunity.

Curcumin has incredibly effective anti-inflammatory properties, which work alongside the anti-viral and probiotic properties of the spice to aid the growth of healthy gut bacteria. 

How to incorporate turmeric into your day:

Whilst turmeric can be consumed as a supplement, in its fresh or dried powder form, it’s an extremely versatile and adaptable ingredient that can be incorporated into breakfast, lunch, dinner and even dessert! With these four delicious recipes, you can easily reinforce your immunity with the scientific benefits of turmeric.

Turmeric Dressing

Turmeric dressing is an easy and resourceful way to integrate turmeric into our day. It’s a delicious finishing touch for salads or grain bowls during lunch or dinner. 

To make this dressing, simply combine:

  • ⅓ cup extra virgin olive oil. 
  • ¼ cup apple cider vinegar. 
  • 2 tbsp ground turmeric.
  • 1 tbsp ginger. 
  • 1 minced garlic clove. 
  • Sea salt and cracked black pepper

Turmeric Tea

Turmeric tea is incredibly simple to prepare and is perfect for sipping at any time of day, especially before you sleep!

To make this tea:

  • Add 2 cups of water to a small pot.
  • Whisk in ½ teaspoon ground turmeric, ¼ teaspoon black pepper and 2 tbsp lemon juice. 
  • Once the water starts to boil, turn the heat down to low and simmer for 10 minutes. 
  • After tea has simmered, add in 2 tbsp of raw honey.
  • Let tea cool for about a minute, then pour tea through a strainer to remove black pepper. Then enjoy!

Turmeric Rice

As we know, rice makes the perfect side for a wide variety of dishes and can easily be transformed with different additions. For a simple solution to boosting immunity that can be part of a range of meals, try replacing your usual rice with turmeric rice-it is also extremely easy to create!

To make turmeric rice:

  • Heat 1 tbsp of olive oil in a saucepan. 
  • Add ¼ cup of finely diced onion and 4 cloves of minced garlic, and sauté. 
  • Add 1 cup of brown jasmine (or preferred) rice and 1-2 teaspoons of ground turmeric, and stir until combined. 
  • Add one dried bay leaf. 
  • Add 1 ½ cups of chicken broth and bring to a boil. 
  • Reduce heat, allow to simmer for 15-20 minutes, or until liquid is absorbed. Remove from heat and allow it to sit for 5 minutes. Remove bay leaf, fluff the rice with a fork and serve.

Turmeric Roasted Vegetables

Turmeric is also wonderful for seasoning and roasting meats and vegetables, adding a brilliant bright hue and unique flavour. Some simple recipes include:

Turmeric vegetables: Combine 1-2 teaspoons of ground turmeric, with ¼ teaspoon of black pepper, 1 teaspoon of cumin seeds and 3 tablespoons of olive oil. Cover any of your favourite chopped vegetables with this seasoning, like sweet potatoes, carrots, cauliflower and brussel sprouts. 

Roast in the oven at 200 degrees celsius until vegetables are cooked all the way through and are crispy on the outside. 

Adding turmeric to your diet each day is has never been more easy with these highly versatile and simple recipes! Try some of these recipes today to help boost your immunity, improve digestion and reduce inflammation! 

Using fresh turmeric:

Fresh turmeric has vibrant orange flesh and holds a similar texture to ginger. Fresh turmeric should be peeled, and then prepared as you like, whether that be slicing or grating. 

Fresh turmeric can be used for a range of dishes instead of ground turmeric, those including:

  • On salads, it can be thinly sliced to make a vibrant addition. 
  • It works well in grain dishes, including rice or lentil dishes. 
  • Grated turmeric is also a great marinade for baked dishes, including baked vegetables. 
See Also
Seasonal superfoods for warmer months
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