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Everyday super foods: turmeric & ginger

Everyday super foods: turmeric & ginger

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Herbs and spices are such important ingredients to any cook. They can add fantastic flavour to a meal or drink, and have great nutritional benefits, too. Fresh herbs work especially well – particularly mint and basil – to add a delicate flavour to plain old water and create a more interesting way to stay hydrated.

20 healthy ways to use ginger

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Tandoori chicken

With roasted broccoli

Marinated overnight, this gnarly, tender tandoori chicken has incredible depth of flavour

Using spices and herbs in a dish can reduce the amount of salt that’s needed without compromising the flavour, and a small amount of spice goes a long way due to the flavour they can pack in.

Ginger is a favourite of mine on the spice front, I really love its warm, spicy, punchy, pungent flavour and, whether dried or fresh, it’s always an ingredient I’m well stocked up on. Ginger is often used in hot drinks, but it’s also a fantastic ingredient in stir-fries, cakes, smoothies, desserts, meat and fish rubs and so much more.

Ginger is a great ingredient to get into your diet when you can. Not only does it add a lovely, warm, distinctive flavour, it has long been reputed for its many health benefits. Ground ginger is a good source of manganese which helps contribute to the normal formation of connective tissue in the body, while fresh ginger is a great source of potassium, which helps the nervous system function properly, and contributes to the maintenance of normal blood pressure.

Many herbs and spices are packed full of micronutrients. Turmeric is a great example – it’s often used in curries and sauces such as piccalilli, and is what creates that distinctive bright yellow colour. Just like ginger, turmeric works well in both sweet and savoury dishes, in everything from cakes and biscuits to soups, kebabs and roasted chicken. Turmeric is super-high in iron, which we all need to make red blood cells and transport oxygen around the body. Iron also helps contribute to the normal function of the immune system.

So, as you can see, using lots of herbs and spices does wonders for flavouring food, but also for your health too!

For loads of ideas and inspiration, have a look through our collection of healthy ginger recipes below!

9 Reasons Everyone Should Drink Turmeric with Water Everyday

Turmeric with water: Turmeric belongs to the family of spices that contains brilliant yellow-orange color. It is used for lots of medical purposes from old ages and uses as a dye. It is widely used in many countries like India, China, Cambodia, Japan, and many others. It is considered as one of the favorable elements for kids, adults as well as old people.

Almost every family, especially in India, uses this herb but most of them are unaware of its benefits. It carries countless magical benefits and does not let you be hospitalized again and again.

14 Delicious Turmeric Smoothie Recipes to Boost Your Mornings

The anti-inflammatory spice boasts tons of health benefits.

If you're not clued into the health benefits of turmeric yet, let us fill you in. Known for its vibrant golden hue, this ancient Indian spice boasts a powerful ingredient: curcumin. Studies have linked curcumin's antioxidants and anti-inflammatory compounds to better memory, improved heart health, pain relief, and reduced cancer risk. On top of that, turmeric simply makes good-for-you foods, such as veggie-rich curries, stir fries, and soups, taste that much better. But don't limit its potential to dinner: You can sneak turmeric into your lattes, baked goods, and yes, even your smoothies for a flavorful kick, gorgeous color, and health benefits to boot. So, consider this your cue to load up on the spice in any way you can, starting with these delicious (and nutritious!) turmeric smoothies.

This creamy smoothie is just as pleasing to the tastebuds as it is to the eye. Beyond its gorgeous color, mango and coconut milk offer a tropical base, ginger delivers a bit of zest, and hemp seeds pack fiber, protein, magnesium, and satiating healthy fats. Go ahead, picture yourself relaxing on the beach with this beauty in hand.

Get the recipe from Prevention »

This turmeric smoothie combines banana, coconut oil, and a pinch of cinnamon for a sweet and spicy flavor. The secret ingredient? Homemade hemp milk, which is easier to make than it sounds (promise!). The plant-based alternative to cow's milk still offers some protein, plant-based omega-3 fatty acids, and healthy fat&mdashnot a bad way to start your morning.

Get the recipe from Prevention »

This smoothie packs mango, banana, and pineapple for natural sweetness, but maintains a spicy tang thanks to protein-packed Greek yogurt, cinnamon, ginger, and black pepper. Fun fact: Research finds that pairing turmeric with black pepper increases absorption of curcumin, so you can reap max health benefits.

Get the recipe from Eating Bird Food »

For an extra dose of antioxidants, load up on blueberries, blackberries, and raspberries. This nutrient-rich smoothie doesn't stop there, though. Yogurt offers protein, probiotics, and vitamin D, oatmeal boosts the fiber, while spinach packs vitamin C and folate. Let's not forget turmeric and ginger, which give this smoothie a pleasant kick.

Get the recipe from Well Plated »

Loaded with vitamin C (hello, pineapple), potassium-rich bananas, and creamy coconut milk, this vibrant smoothie is guaranteed to brighten your morning. Tip: Use frozen fruit to give the drink its creamy texture, otherwise the consistency will resemble juice rather than a smoothie.

Get the recipe from Jar of Lemons »

The color of this smoothie doesn't exactly scream turmeric, but you don't have to see it to take in the benefits. You can thank kale (sub in spinach if you have that on hand instead!) for its vibrant green hue&mdasha veggie that's loaded with vitamins C, A, and K. Blended with almond milk, fiber-rich chia seeds, and sweet pineapple, you'll have your new go-to green drink.

Get the recipe from Sweet Peas and Saffron »

Amp up your morning OJ and blend it into this creamy turmeric smoothie. You'll take in extra fiber from the mango, chia seeds, and carrot. Medjool dates lend some natural sweetness and a splash of vanilla infuses it with heartwarming flavor. You'll also get an extra dose of antioxidants in the form of maca powder, a trendy Peruvian root that you've no doubt encountered on your Instagram feed.

Get the recipe from Half Baked Harvest »

If you're looking for a sweet but citrusy start to your day, look no further. This delightfully refreshing smoothie packs in tropical fruits, plant-based milk, a whole orange for a vitamin C boost, and a heaping teaspoon of turmeric for good measure. Use more ice cubes for a creamier blend, or dial back and add extra milk for a thinner drink.

Get the recipe from Yummy Mummy Kitchen »

Don't let the electric purple hue deceive you: This smoothie boasts a tablespoon of turmeric, a splash of apple cider vinegar, fresh ginger, and a pinch of black pepper. Offset the zing with antioxidant-rich blueberries, mango, and plant-based milk for a creamy smoothie that's almost too pretty to sip.

Get the recipe from The Foodie Dietitian »

Is there anything more satisfying than the sweetness of a ripe peach? Chop up the fruit and blend it into this vibrant smoothie, which features turmeric, ginger, carrots, and plant-based milk. Fair warning: The recipe creator says this beverage is spicier than it looks.

Get the recipe from Vegukate »

If you're a fan of the sweet-and-sour combo, you'll love this turmeric smoothie from Minimalist Baker. Pineapple and banana give a sweet and tangy base, lemon offers a citrusy punch, while carrot packs in vitamin A (not to mention that gorgeous orange color). This smoothie is sure to perk up your tastebuds while doing your health a favor, too.

Get the recipe from Minimalist Baker »

A creative way to get your coffee fix, this turmeric smoothie will perk you up and keep you feeling full all morning. Oats and chia seeds offer gut-filling fiber, instant coffee provides that much-needed caffeine, while turmeric and ginger give the smoothie a spicy kick. The best part is that you can totally customize this to fit your preferences, so feel free to sweeten it up with more honey and cinnamon if need be.

Get the recipe from The Almond Eater »

Going for a traditional banana shake? Take it up a notch with this sweet smoothie recipe (hello, vanilla and honey). In addition to turmeric, this blogger utilizes spicy cinnamon, zesty ginger, and hemp seeds (for added protein, fiber, and minerals) to amp up the flavor profile.

Get the recipe from Lemons and Basil »

This recipe is as simple as it gets, but that doesn't make it any less delicious and refreshing. Utilizing just four ingredients, you can easily toss your fruit, milk, and turmeric into a blender for a healthy and satisfying drink on the go.

Get the recipe from Karissa's Vegan Kitchen »

Though widely accepted as the national dish of the Philippines, no two adobos are the same. This one calls for an unapologetic amount of turmeric, which has a somewhat bitter, definitely earthy flavor, and those deep, dark notes are backed up by charred coconut.

Recipes you want to make. Cooking advice that works. Restaurant recommendations you trust.

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Turmeric Drinks to Increase the Absorption of Curcumin

Here are some turmeric smoothie recipes with compounds that will help the curcumin to be better absorbed by the body:

Spicy Tropical Smoothie

The fat content in coconut milk and the black pepper help for better curcumin absorption. This spicy tropical smoothie also aids digestion due to the enzymes in pineapple (bromelain) and papaya (papain), so it’s good to drink this smoothie after a meal. You can read my previous articles about how to use pineapple as a medicine and 10 reasons to eat papaya.

1 cup coconut milk
1/2 cup pineapple or papaya chunks
1 banana
1/2 teaspoon each of ground turmeric, ginger and cinnamon (or 1/2-inch fresh turmeric/ginger, peeled and roughly chopped)
¼ tsp. freshly ground black pepper
A little honey, maple syrup, or stevia to sweeten (optional)

Put all the ingredients in a blender and process until smooth. Drink immediately to enjoy the most nutritional benefits.

Anti Inflammatory Smoothie

Chronic inflammation is linked to many diseases and is known to worsen their symptoms. The ingredients in this smoothie have anti inflammatory properties so you can use this smoothie as a natural alternative to anti inflammatory medications. In this smoothie, the green tea and the berries (with quercetin) as well as the coconut oil help for better curcumin absorption.

1 cup green tea
1 cup berries of your choice (such as blueberries, raspberries, cranberries)
1 tablespoon coconut oil
1/2 teaspoon each of ground turmeric and ginger
1 teaspoon ground flaxseed or chia seeds
A little honey, maple syrup, or stevia to sweeten

Put all the ingredients in a blender and process until smooth.

Green Smoothie With Turmeric

Here is another great recipe for green smoothie that combines the goodness of leafy greens that are packed with chlorophyll that helps to cleanse the body. Chlorophyll has also anti-inflammatory properties, as it also alkalizes the body, and can therefore be used to reduce the risk of diseases and inflammation processes in the cells. Here the avocado helps the body absorb the turmeric as avocados are full of healthy fats such as omega-3 fatty acids (you can read more about avocado in my previous article about 11 healthy reasons to eat avocados).

1 cup coconut water or coconut milk (there are many reasons to drink coconut water)
1 compressed cup of leafy greens of your choice (such as kale, spinach, lettuce)
1/4 avocado
Green fruit such as pear, apple or kiwifruit
1/2 tsp. of ground turmeric powder or 1/2-inch fresh turmeric, peeled and roughly chopped
1 tablespoon coconut oil (omit it if you use coconut milk or avocado as they provide the fat)
A little honey, maple syrup, or stevia to sweeten

Golden turmeric smoothie

This smoothie is rich in vitamin A which is vital for good vision, healthy skin, healthy immune system and cell growth. Here the coconut oil helps for better absorption of the curcumin.

2 tablespoons old-fashioned rolled oats
1 cup water or orange juice
1 carrot chunks
1 mango
Few melon chunks
1/2-inch fresh turmeric, peeled and roughly chopped (or 1/2 teaspoon ground turmeric)
1 tablespoon coconut oil
Few dried apricots (optional)

Place the oatmeal in a blender and process until finely ground. Add the remaining ingredients to the blender and process until smooth. For a thicker smoothie, let it stand for a few minutes before serving.

Morning Warm Lemon Water Tonic With Turmeric

I wrote in the past about the incredible health benefits of drinking lemon water, and while I’ve mentioned before that turmeric has low solubility in water, it can be taken with water too if its solubility is enhanced. Citrus fruits, such as lemon, are one of the primary dietary sources of quercetin. Some studies suggest that the bioavailability of curcumin can also be enhanced with warmth because warmth increases the solubility of curcumin in water (remember its solubility, not absorption) although prolonged heat is not good as mentioned before. You can read more information in my article on how cooking and heat affect turmeric and black pepper. This may be the reason why some recipes of “golden milk” use turmeric with warm milk.

1 cup warm (not hot) water
1/2 tsp. of ground turmeric powder or 1/2-inch fresh turmeric, peeled and roughly chopped
Juice of half a lemon
Dash of cinnamon (optional)
A little honey, maple syrup, or stevia to sweeten

Add the turmeric to the warm water, add the lemon juice and honey and stir well. The turmeric will settle to the bottom of the cup, so you need to continue to stir the water as you drink, to get all the benefits of the turmeric. Make sure to drink while the water is still warm.

By boosting the bioavailability of this powerful spice, you also increase its benefits for every system in your body, and it’s one of the best things you can do for your long term health.

Why ginger is considered excellent for health?

Ginger earns its health-giving profile mainly because of one bioactive component - gingerol. Gingerol pumps in a whole host of anti-inflammatory properties and antioxidants that build up the immunity system and fight disease-causing free radicals.

Pure ginger juice contains some volatile oils, which lubricate the digestion system. Ginger produces more acid content in the body that burns calories and fat and turns up the metabolism rate of the body.

Consuming ginger has many other advantages. It keeps blood sugar level in check and helps in alleviating nausea and vomiting.

15 Recipes That Can Help Strengthen Your Immune System

Help fortify your immune system by cooking with ingredients such as turmeric, ginger, and garlic.

The spice turmeric lends dishes an orange hue — not to mention, its active component curcumin has immune-supportive properties.

Could what you make for dinner tonight help bolster your immune system? Maybe. And in the era of COVID-19 — when strong immunity is crucial — this information can be empowering.

“The immune system is the body’s defense mechanism that works tirelessly to protect us from substances that can make us ill, like bacteria, viruses, parasites, and environmental toxins,” says Karen Ansel, RDN, who’s based in Syosset, New York, and is the author of Healing Superfoods for Anti-Aging. And, she explains, “like the rest of the body, the immune system requires certain nutrients to perform at its best.” In fact, certain nutrients have a direct effect on the production and activity of immune cells and antibodies, according to Harvard Health Publishing.

So how do we support our immune systems with what’s on our menu? “Diet-wise, the best thing you can do for a strong immune system is to focus on whole foods such as fruits, vegetables, whole grains, and lean protein,” Ansel says. “Fruits and vegetables are filled with vitamins, minerals, and antioxidants that support the body’s immune soldiers so that they can quickly spring into action to fight off foreign invaders, while protein helps build infection-fighting antibodies,” says Ansel.

On the flip side, an ultraprocessed diet, as well as a Western diet high in sugar, alcohol, and red meat while low in fruits and veggies, can be harmful to your immune system and even suppress it. "That doesn’t mean that you have to nix these entirely, but you may want to consume them in moderation to keep your immune system strong and healthy," Ansel adds.

Check out these recipes below that all contain immune-supporting superstar ingredients, from turmeric to tangerines, and ginger to garlic. Then consider making one of these dishes today to keep your immune system running smoothly.

2. Garlic

Garlic is one of the most popular flavors in the world, used from China all the way to Europe and beyond. A member of the onion family, garlic plants form “bulbs” which are further divided into cloves. Raw garlic has a very strong flavor, so it is most commonly used as an ingredient in dishes rather than something eaten on its own. Garlic has almost miraculous health properties, in some cases even stronger than pharmaceutical drugs. The health benefits of garlic are explained in detail below:

  • Lower Blood Pressure: High blood pressure or hypertension is a very common problem, and contributes to potentially fatal health issues like heart attacks and strokes. Studies on the effectiveness of garlic extract produced astonishing results. Taking 600-1500 mg of garlic extract per day was just as effective at lowering blood pressure as the medication atenolol. Blood pressure medications often have unwelcome side effects, like erectile dysfunction in men, so this is certainly great news for those living with hypertension who want an alternative to normal treatments.
  • Brain Protection: Studies have shown that antioxidants found in garlic can prevent Alzheimer’s disease and other forms of age-related dementia. Oxidative stress greatly contributes to the aging process and causes the mind to lose its edge sooner than it should. Eating a garlic-rich diet will help fight free radicals and prevent these debilitating conditions from forming.
  • Garlic is a Nutrition Powerhouse: In addition to all those antioxidants, garlic is packed full of nutrients like vitamins C and B6, fiber, selenium, manganese, phosphorous, and more.
  • Garlic can treat heavy metal toxicity: Exposure to heavy metals like lead often goes unnoticed for a long time, but it can cause serious health problems if left untreated. One study with garlic offers new hope for an effective treatment. A study was performed with employees of a car battery plant who had been exposed to lead in the course of their work. A group of the employees were given garlic extract instead of D-penicillamine, the traditional treatment for lead toxicity. The study showed that the group given garlic extract had blood toxicity levels 19 percent lower after four weeks, making it more effective than the D-penicillamine, without the risk of side effects.

Continue to Page 3

3 Easy Golden Turmeric Milk Recipes for Arthritis and Joint Pain

Turmeric milk (aka. Golden Milk) has been used for centuries to help ease the aches and pains associated with arthritis, joint pain and general inflammation. The combination of turmeric and ginger creates a potent natural anti-inflammatory effect that has far reaching positive health benefits for your body, mind and soul.

Here are 3 ridiculously good turmeric milk recipes that include tasty superfoods like ginger, cinnamon and matcha to help push the wellness and healing benefits even further.

1. Turmeric Golden Milk

Preparation time: 1 minute
Cooking time: 3 minutes
Servings: 1


1 cup almond milk
½ tsp turmeric
pinch of black pepper
raw honey to taste


Mix together all the ingredients except raw honey in a saucepan and bring to a boil over medium heat.
Simmer for a minute.
Remove from the heat and strain the mixture through a fine mesh strainer.
Sweeten with raw honey to taste and serve.

2. Turmeric Milk with Ginger, Cinnamon, Black Pepper and Coconut Oil

Preparation time: 1 minute
Cooking time: 3 minutes
Servings: 1


1 cup almond milk
½ tsp turmeric
½ tsp cinnamon
1 (1/2-inch) piece ginger, peeled and sliced
1 tbsp coconut oil
1/4 teaspoon whole black peppercorns
raw honey to taste


Mix together all the ingredients except raw honey in a saucepan and bring to a boil over medium heat.
Simmer for a minute.
Remove from the heat and strain the mixture through a fine mesh strainer.
Sweeten with raw honey to taste and serve.

3. Matcha Turmeric Milk

Preparation time: 5 minutes
Cooking time: 3 minutes
Servings: 1


¾ cup almond milk
½ tsp turmeric
1/8 tsp ground nutmeg
1/8 tsp cinnamon
½ tsp matcha
¼ cup boiling water
raw honey to taste


In a saucepan combine the almond milk, turmeric, ground nutmeg and cinnamon and bring to a boil over medium heat.
Simmer for a minute.
Remove from the heat and strain the mixture through a fine mesh strainer. Set aside.
Place the matcha powder in a heatproof cup.
Add the boiling water and whisk to remove any clumps.
Add the turmeric mixture, sweeten with raw honey to taste and serve.

5 Easy Ways to Get More Turmeric Into Your Diet

This uncomplicated chicken-and-rice dish would be as welcome on a Wednesday night as it is on a casual dinner-party night. The no-stress recipe has you cook onion, garlic, some spices and chicken pieces in an ovenproof pot, then add rice, broth and dried cranberries. You slip it into the oven for an hour, or so, and that's it. The finished dish is warm and satisfying the turmeric gives it a slightly golden tinge and a gentle orange taste.

Photo: Gus Filgate and Jason Lowe

Kedgeree, a versatile, filling rice dish, isn't well-known in the U.S., but it ought to be. Traditionally made with flakes of fish and other humble ingredients, this inventive version gets its heft from halved hard-boiled eggs. Turmeric gives the rice a rich, paella-like look, and accents the bright yellow egg yolks.

It's easy to see why chicken salad is standard picnic fare: It's portable, tastes better when all the ingredients have had a few hours to mix together and can be eaten with a fork, on a sandwich or in avocado halves or lettuce-leaf cups. This marigold-yellow rendition includes nonfat yogurt, cumin, celery, onion, parsley, cashews and, yes, a good dash of turmeric for color and a subtle orange flavor.

Make a pureed soup on Sunday, and you won't just have lunch for the first few days of the workweek—you'll also have a handy dip that, along with some pita or crackers, will tide you over between meals. This roasted sweet-potato puree is especially perfect for snacking with some lime juice and cayenne pepper (which go especially well with ginger-like turmeric), it has a kicky taste that's delicious with tortilla chips.

A simple chicken breast can seem like a ho-hum dinner option after a while, but there is a way to make the cheap and easy protein taste brand new. It's simply a matter of saucing. As soon as you remove the meat from the heat (whether you've roasted, sautéed or grilled it), "paint" it with this wonderfully fragrant but not too spicy mixture of ginger, coriander, turmeric, salt, cayenne, cardamom and melted butter. Boring chicken no more.