Turmeric is a popular spice in the Indian culture, it’s the one that gives curry its yellow colour, but it’s also a very popular supplement these days. You might find it under the name “turmeric” but also under the name “curcumin”. Curcumin is the main compound found in turmeric, the one that gives it the colour and most of the health benefits. These benefits include anti-inflammatory and antioxidant properties, which are beneficial for a wide variety of health conditions, including arthritis. In this article you will find out some useful turmeric recipes for arthritis.
When combined with other anti-inflammatory foods or drinks, turmeric can relieve the symptoms of this disease and improve the quality of life for those suffering with it. Multiple studies have shown that by taking curcumin for up to 12 weeks, pain and inflammation are reduced.
Turmeric Recipes for Arthritis
This is one of the easiest ways to consume turmeric. Add a teaspoon of turmeric to 4 cups of hot water and simmer for 10 minutes. You can use turmeric powder, grated or grounded turmeric as well as dried turmeric. If any flakes, grains or large pieces remain, you can strain the tea before drinking it.
Add other ingredients for extra taste and additional benefits, such as:
Pepper is known to improve the absorption of curcumin, so that’s why it is important to always consume it along with it. A study has shown that black pepper can increase the bioavailability of turmeric by up to 2,000%. If you don’t like its taste, you can also take a supplement that contains curcumin and piperine / Bioperine.
This is a delicious drink that has a golden and creamy appearance. You can use regular milk, alternatively you could use a dairy free version such as almond milk or coconut milk. Add a tablespoon of turmeric powder to 2 cups of milk, together with a pinch of black pepper.
For an even better absorption, you can add extra fat (such as coconut or almond oil). For a better taste you can add honey, cinnamon or maple syrup. Drink the golden milk as it is, or use it as a base for various recipes. You can also add it to your morning espresso or latte.
Feel free to add 1 or 2 teaspoons of turmeric to any smoothie that you drink throughout the day. A great recipe that has ingredients to fight inflammation and oxidation includes:
Simply mix the ingredients in the blender and consume it right away.
Turmeric Golden Milk Oatmeal
Oatmeal is a healthy food that is recommended as part of an anti-inflammatory diet high in fibre. By adding the above mentioned golden milk, you will increase the anti-inflammatory effect. For even better taste and health benefits, add blueberries, strawberries and honey. This recipe includes:
- 2 cups of milk (any type works)
- 1 teaspoon of grounded ginger or powder
- 1 teaspoon of grounded turmeric or powder
- ½ of teaspoon of ground cinnamon
- 1 pinch of black pepper
- 1 teaspoon of honey
- 1 cup of rolled oats
- Coconut flakes, dried fruits, nuts (optional)
Add all the ingredients except for the oats in a small pan and whisk to combine them and bring them to a boil. Reduce the heat and add the oats, and then continue cooking them for about 5 more minutes, until all the liquid is absorbed. Top as desired and serve it warm.
Scrambled Eggs with Turmeric
Eggs have protein and other nutrients, and can be a part of a healthy diet. By adding turmeric powder to your scrambled eggs you will give them extra colour, taste and health benefits. Use eggs, butter, turmeric and spinach to create a healthy, delicious and very easy to make breakfast.
Green Salad with Turmeric Dressing
Green leafy vegetables are very healthy in general, including people suffering with arthritis, as some of them help fight inflammation. You can make a great salad out of spinach, kale and Swiss chard along with carrots, capsicum and tomatoes.
A salad dressing will bring extra flavour and colour, so why not make it bring extra health benefits too? All of the ingredients in this recipe have health benefits on their own, but if you combine them together they will compliment each other and work even better. You will need:
- 1/3 cup coconut cream
- 1/2 cup olive oil
- 1 tablespoon of fresh lemon juice
- 1 teaspoon of turmeric powder
- 1 teaspoon of honey
- 2 teaspoons of chopped parsley
- ½ teaspoon of ginger powder
- ½ teaspoon of salt
- 1/8 teaspoon of black pepper
Start by blending the coconut cream and the olive oil in a tall glass, using an immersion blender. Mix until they are fully combined, and then add in the rest of the ingredients. Keep on blending until you have a smooth paste. Add it to your salad and enjoy both a healthy and delicious meal.
Carrot, ginger and turmeric soup
Ginger has good anti-inflammatory properties too, so it will work well with turmeric. For this recipe you will need:
- 3 carrots
- 1 white onion
- 3 cloves of minced garlic
- 1 piece of fresh ginger (1 inch) finely grated
- 1 piece of fresh turmeric (2 inches) finely grated
- 4 cups of vegetable stock
- 1 tablespoon of lemon juice
- Coconut milk
- Black sesame seeds
Start by dicing the onion and carrots, and by grating the ginger and turmeric. Sauté the onion for about 3 minutes in olive oil, then add the garlic, turmeric and ginger. Sauté for one more minute.
Next add the diced carrots and sauté for 2 more minutes. Add the vegetable stock and simmer for approximately 25 minutes or until the carrots are soft. Use a stick blender to blend everything until it becomes smooth. Add the lemon juice, a bit of coconut milk and some black sesame seeds for topping.
There you go! Now you know some healthy, delicious and useful turmeric recipes for arthritis. For a wide variety of turmeric products, you can check out this page.