Conversations about “inflammation” are everywhere. Here’s a trend that is probably here to stay. As research indicates, “inflammation” is a probable cause of most ‘imbalance’ or dis-eases. I know it’s a busy life. I know that so many of us are truly rushing from one activity to the next and that the last thing many of us have time for ~ is healthy ‘from scratch’ meals. This is probably more important NOW than ever, however.
I confess to being slightly addicted to my fellow bloggers posts and their great meal ideas. So many people these days have allergy or ‘sensitivity’ challenges, or ‘irritable bowel issues’. Many of these issues (no, not all.) are rooted in the body’s ability to fully digest and assimilate the nutrients of the food being eaten. Also, I believe that our immune systems have ‘gotten confused’. Remind me to tell you about the importance of probiotics (again!)
The other part about our busy lives ~ we may shy away from new habits because we don’t feel that we have the time to explore or we want to do things as ‘we’ve always done them’ so that it’s EASY.
and then along comes TURMERIC. No . Turmeric isn’t NEW.. in fact it’s ancient. but for many of us, it’s really only in the last 10 years that the ‘literature’ and the internet have brought Turmeric (please pronounce the first R in turmeric.. one of my pet peeves is when it’s pronounced toooomeric.. NO NO!!)
what was I saying? oh yes… Turmeric is an important herb to know. AND.. to incorporate into our lives. The research is simply too astounding to ignore. I posted about some of Turmeric’s healing qualities here and how I use it paired with ginger root here.
But HOW do we ensure that we can include turmeric in our days easily without spending hours on research?
Ta da … Here are some ideas for YOU !! I’ve been making all sorts of delicious concoctions. Most of these below are the results of ‘play time’ with other herb-gals, creating some new favourites with tastes we already enjoy. It’s really just about that, isn’t it? I love coconut and lime. You may not. What do you love as a flavour combination?
3 IMPORTANT things to remember to maximize Turmeric health benefits:
1. Boost the absorption rate of turmeric by 2000% by combining with freshly ground black pepper.
2. Mix it with a healthy fat so that it can bypass the liver and extend it’s benefits throughout the body.
3. Warm it up. It is more bio-available when heat is added.
Some of these ideas are made easier by having a kind of paste made by mixing good quality water and turmeric powder together. This is a ‘base’. I normally try to use it within 2 weeks but apparently it’s fine for longer.
Forgive me. I don’t know where I got this ‘paste’ recipe. Years ago online.. there are probably many versions of this — but this works just fine and is simple to do. Enjoy this little hand-held walk through some turmeric ideas.. I originally called this post “MAXIMIZE your TURMERIC“. Hope you find it helpful.
I’d LOVE LOVE LOVE to hear back about what you are doing and how you are including Turmeric in your life..
It’s an herbal ally that we need to see more of!
Here’s a recipe for a small amount of turmeric paste that you can store in the refrigerator. It will keep for 2-3 weeks in the fridge and ready for you to use it on a daily basis. It’s easy to make ‘golden milk’ or ‘golden yogurt’ or ‘golden smoothies’ when the ‘star’ ingredient is ready and waiting! In a hurry? Take a spoonful and add it to your meals!
HOW TO MAKE:
Measure 1/4 cup turmeric powder.
Place the turmeric powder in a small pot.
Add 1/2 cup of pure water. Stir well.
Simmer over medium-high heat for at least 7 minutes, stirring constantly.
A thick paste will form. If it get’s too thick (and dry) while cooking, just add more water.
Allow to cool.
Spoon into a glass jar with a tight fitting lid.
Note: I always use my turmeric paste within 3 weeks. It’s bitter, so use it in small quantities while getting used to the taste!
Golden Milk or Turmeric Tea
Whatever name we call it and whatever combination of ingredients we use – it’s delicious. It’s easy to make and it’s a very good choice for you and your family! Turmeric health benefits are too numerous to not make this tea a part of your life!
How to Make:
Take 1 tsp. of the turmeric paste and add to a small pot.
Add 2 cups of MILK (cow milk, goat, almond, hemp, rice — or a combination)
Warm this mixture, stirring often.
Add maple syrup, raw honey or stevia (if wanting a sweetener)
Add a grind or two of fresh black pepper. Mix well.
Take off the heat and pour into a cup to enjoy.
optional: To incorporate the suggested ‘good fat’ to increase absorption, add 1/2 tsp of sesame oil, coconut oil or Udo’s Oil^^
NOTE: The combination of the anti-inflammatory properties of Turmeric can be very beneficial.
Add this small amount of GOOD oil to the mixture and the tea is made more powerful, more therapeutic (increased absorption is ‘key’!)
More to come on the benefits of good oils.. Suffice to say — VERY helpful for ARTHRITIS. — osteo and rheumatoid
AROMATIC TURMERIC TEA with COCONUT MILK
1 cup Coconut Milk (or almond)
½ tsp Cinnamon
1/8 tsp Nutmeg
1/2 tsp Turmeric (or more if you prefer!)
2-3 ‘grinds’ of fresh black pepper
optional: Dash of Cayenne Pepper
:Raw honey or Maple Syrup to taste
: add good 1/2 teaspoon of coconut oil or ghee
Combine all ingredients (except honey) in a pot and, warm up slowly, stirring often.
NOTE: Do heat slowly so that the coconut milk doesn’t thicken up too much.
Coconut + Lime + Ginger Tea with Turmeric
1/4 cup finely grated unsweetened coconut
2 to 3 teaspoons minced ginger
2 1/2 cups boiling water
1 tablespoon fresh lime juice, to taste
2-3 ‘grinds’ of black pepper
Add 1 teaspoon or to 1 1/2 teaspoons honey (infused with turmeric) to each serving.*
Optional: 1/2 – 1 teaspoon of ghee or coconut oil
Measure the coconut and ginger and put in a large pyrex measuring cup (or glass, ceramic etc container with lid)
Cover with boiling water.
Cover and allow to steep for 20-30 minutes (or longer, if you prefer)
Strain the mixture into a bowl and press the coconut against the strainer to extract all the yummy liquid. I tend to use ‘canning jars’ or glass measuring cups for this tea.
Reheat the infusion and it’s almost ready to serve!
Stir 1 teaspoon lime juice and 1-2 teaspoons of honey-turmeric paste into each cup. Stir well.
You can make the ginger-coconut infusion ahead of time and keep it for a day in the refrigerator.
*Honey infused Turmeric
I keep this on hand in a small canning jar, so it’s ready to add to this tea or any other combination!
It’s easy. Simply combine the turmeric powder with the honey and keep in a glass jar with a good fitting lid.
1/2 teaspoon turmeric
2 tablespoons honey
TURMERIC ‘hot toddy’
8 ounces (1 cup) almond or coconut milk
1/2 teaspoon turmeric powder
1/2-inch wide round slice of ginger root, peeled and finely chopped
Dash of cayenne pepper
1/2 – 1 teaspoon honey or maple syrup (or a pinch of Stevia powder)
Optional : 1/2 tsp of cardamom or cinnamon
: or a small pat of butter or teaspoon of good quality coconut oil is delicious!
Warm the milk on the stove.
Combine the other ingredients in a mug or cup. I tend to use a glass canning jar. (but then.. you know if that if you have read my ‘recipes’ before)
Add a little of the warm milk into the mug and stir until the mixture is smooth without lumps.
Slowly add the rest of the milk and mix well.
I leave the ginger but it’s easy to strain it out if preferred.
Add 1 teaspoon of turmeric, 1 teaspoon ACV, 1 teaspoon raw honey in a cold fresh ginger tea
Tropical Smoothie with TURMERIC
1 cup Coconut milk
1/2 cup frozen mango chunks (or pineapple!)
1 tbsp coconut oil
1 tsp chia seeds
2 grinds of black pepper
1/2 tsp cinnamon powder
1/2 tsp ginger (grated, fresh if possible)
1/2 tsp turmeric, powder
TURMERIC HEALTH BENEFITS in the Kitchen:
Many people believe that we can benefit (and increase absorption of the ‘curcumin’ in the turmeric by adding black pepper. Others believe that we must include a good fat to ensure proper assimilation of the healing benefits. To be honest, there are a lot of ideas. I do enjoy the taste of turmeric and fresh cracked black pepper. I often add a dollop of good quality coconut oil to dishes where I have added turmeric ~ for just that reason!
FISH ~ the next time you are cooking fish, try a light pan fry with butter. Add salt, pepper, lemon juice and a sprinkle of turmeric.
CHICKEN ~ Create a dry rub with herbs + spices OR mix some turmeric with a little butter and S+ P and rub on the skin before roasting. TIP: Mix turmeric into softened butter and then clarify it to create ‘turmeric ghee’
CHILI idea – Add 2-3 teaspoons of turmeric powder into your regular chili and change it up a bit.*
* Do the same for any of your winter casseroles, soups, stews or sauces! Here’s an example of one of my favourites…Click here.
VEGGIES ~ Roast your veggies dusted with a little cumin, salt, pepper and turmeric tossed with some olive or coconut oil
again… I would LOVE to hear what you are doing with Turmeric. Every day or every week.. ONE SMALL CHANGE will translate into better health! Please comment.. Leave your ideas and we can all learn! Enjoy it all.. Carol
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