Turmeric, often referred to as the “golden spice,” has been a staple in many cuisines, particularly in Indian and Middle Eastern cooking, for centuries. Its vibrant yellow color and earthy, slightly bitter flavor make it a versatile ingredient that can be used in a variety of dishes, from savory curries to sweet baked goods. But what do you cook with turmeric to bring out its maximum flavor and nutrition? In this article, we’ll explore the best ingredients to pair with turmeric, as well as some delicious recipe ideas to get you started.
The Benefits of Cooking with Turmeric
Before we dive into the best ingredients to cook with turmeric, let’s take a look at why this spice is so special. Turmeric contains a powerful compound called curcumin, which has potent anti-inflammatory and antioxidant properties. Curcumin has been shown to have numerous health benefits, including reducing joint pain and inflammation, improving cognitive function, and even supporting cancer treatment.
How to Get the Most Out of Turmeric’s Health Benefits
To get the most out of turmeric’s health benefits, it’s essential to consume it with other ingredients that enhance its bioavailability. Bioavailability refers to the body’s ability to absorb and utilize the nutrients in a particular food or spice. Here are some tips to increase turmeric’s bioavailability:
- Black pepper: Piperine, a compound found in black pepper, has been shown to increase curcumin’s bioavailability by up to 2,000%.
- Fat: Consuming turmeric with a source of fat, such as oil or ghee, can enhance its absorption.
- Heat: Cooking turmeric can increase its bioavailability, as heat can break down its cell walls and release its active compounds.
Best Ingredients to Cook with Turmeric
Now that we’ve covered the benefits of cooking with turmeric and how to get the most out of its health benefits, let’s explore some of the best ingredients to pair with this golden spice.
Proteins
Turmeric pairs well with a variety of proteins, including:
- Chicken: Turmeric is a staple in many Indian chicken dishes, such as chicken tikka masala and chicken curry.
- Beef: Turmeric adds a warm, earthy flavor to beef stews and curries.
- Lentils: Turmeric is a common ingredient in many lentil-based dishes, such as dal and lentil soup.
Recipe Idea: Turmeric Chicken Curry
- 1 lb boneless, skinless chicken breast or thighs
- 2 medium onions, diced
- 2 cloves garlic, minced
- 1 tablespoon grated fresh ginger
- 1 teaspoon ground turmeric
- 1 teaspoon curry powder
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1 can coconut milk
- 2 cups chicken broth
- Fresh cilantro, chopped (optional)
Saute the onions, garlic, and ginger in a little oil until softened. Add the chicken and cook until browned. Stir in the turmeric, curry powder, salt, and pepper. Pour in the coconut milk and chicken broth, and bring to a simmer. Reduce the heat and let cook until the chicken is cooked through. Serve with chopped cilantro, if desired.
Vegetables
Turmeric also pairs well with a variety of vegetables, including:
- Carrots: Turmeric adds a warm, earthy flavor to roasted or steamed carrots.
- Sweet potatoes: Turmeric pairs well with the natural sweetness of sweet potatoes, making it a great addition to mashed or roasted sweet potatoes.
- Green beans: Turmeric adds a burst of flavor to steamed or sauteed green beans.
Recipe Idea: Roasted Carrots with Turmeric and Pine Nuts
- 4 large carrots, peeled and chopped
- 2 tablespoons olive oil
- 1 teaspoon ground turmeric
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1/4 cup pine nuts
- 2 cloves garlic, minced
- Fresh parsley, chopped (optional)
Toss the carrots with the olive oil, turmeric, salt, and pepper on a baking sheet. Roast in the oven at 425°F (220°C) for 20-25 minutes, or until tender. Sprinkle with pine nuts and garlic, and serve with chopped parsley, if desired.
Grains
Turmeric can also be used to add flavor to a variety of grains, including:
- Rice: Turmeric is a common ingredient in many Indian rice dishes, such as biryani and pilaf.
- Quinoa: Turmeric adds a warm, earthy flavor to cooked quinoa.
- Naan bread: Turmeric is often used to make naan bread, a type of Indian flatbread.
Recipe Idea: Turmeric Naan Bread
- 1 1/2 cups all-purpose flour
- 1/4 teaspoon salt
- 1/4 teaspoon sugar
- 1/2 teaspoon active dry yeast
- 1/2 cup lukewarm water
- 2 tablespoons vegetable oil
- 1 teaspoon ground turmeric
Combine the flour, salt, sugar, and yeast in a bowl. Gradually add the lukewarm water and mix until a dough forms. Knead the dough for 5-7 minutes, until smooth. Place the dough in a greased bowl, cover, and let rise in a warm place for 1 hour. Preheat a non-stick skillet or tava over medium heat. Divide the dough into 6-8 portions and roll out each portion into a ball. Flatten each ball into a disk shape and cook for 1-2 minutes on each side, until golden brown. Brush with melted butter and sprinkle with turmeric.
Other Ingredients to Cook with Turmeric
In addition to proteins, vegetables, and grains, there are many other ingredients that pair well with turmeric. Some of these include:
- Coconut milk: Coconut milk adds a rich, creamy texture to many turmeric-based dishes, such as curries and soups.
- Tomatoes: Fresh or canned tomatoes can add a burst of flavor to many turmeric-based dishes, such as curries and stews.
- Herbs and spices: Turmeric pairs well with a variety of herbs and spices, including cumin, coriander, cinnamon, and cardamom.
Recipe Idea: Turmeric and Coconut Milk Soup
- 2 tablespoons coconut oil
- 1 onion, diced
- 2 cloves garlic, minced
- 1 teaspoon grated fresh ginger
- 1 teaspoon ground turmeric
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 2 cups coconut milk
- 2 cups vegetable or chicken broth
- Fresh cilantro, chopped (optional)
Saute the onion, garlic, and ginger in a little oil until softened. Stir in the turmeric, salt, and pepper. Pour in the coconut milk and broth, and bring to a simmer. Reduce the heat and let cook until the soup has thickened slightly. Serve with chopped cilantro, if desired.
In conclusion, turmeric is a versatile spice that can be used in a variety of dishes, from savory curries to sweet baked goods. By pairing turmeric with other ingredients that enhance its bioavailability, such as black pepper and fat, you can get the most out of its health benefits. Whether you’re looking to add flavor to your favorite recipes or simply want to incorporate more turmeric into your diet, we hope this article has provided you with some inspiration and ideas to get started.
What are the health benefits of cooking with turmeric?
Turmeric has been used for centuries in traditional medicine due to its numerous health benefits. The active compound curcumin, found in turmeric, has potent anti-inflammatory and antioxidant properties. These properties can help reduce the risk of chronic diseases such as heart disease, diabetes, and certain types of cancer. Additionally, curcumin has been shown to improve cognitive function and reduce symptoms of depression and anxiety.
Incorporating turmeric into your cooking can also aid in digestion and relieve symptoms of bloating and gas. The anti-inflammatory properties of curcumin can also help reduce joint pain and inflammation, making it a popular ingredient among athletes and individuals with arthritis. To reap the most health benefits from turmeric, it’s essential to consume it with a fat source, such as oil or ghee, and black pepper, which enhances curcumin absorption.
What are some popular dishes that use turmeric?
Turmeric is a staple spice in many cuisines, particularly in Indian and Middle Eastern cooking. One of the most popular dishes that use turmeric is chicken tikka masala, a creamy and aromatic Indian-inspired dish. Turmeric is also a key ingredient in curries, stews, and soups, such as Thai coconut soup and Indian lentil curry. Additionally, turmeric is often used to add flavor and color to rice dishes, such as biryani and pilaf.
Turmeric is also used in various vegetable dishes, such as roasted vegetables and sautéed greens. It pairs well with sweet potatoes, cauliflower, and Brussels sprouts, adding a warm and earthy flavor. Turmeric can also be used to make golden milk, a popular beverage made with turmeric, milk, and spices. This drink is often consumed for its potential health benefits and as a relaxing bedtime drink.
How do I store turmeric to preserve its flavor and nutrition?
To preserve the flavor and nutrition of turmeric, it’s essential to store it properly. Turmeric should be stored in an airtight container, away from direct sunlight and heat. The container should be kept in a cool, dry place, such as a pantry or cupboard. It’s also recommended to store turmeric in the refrigerator or freezer to prolong its shelf life.
When storing turmeric, it’s also important to keep it away from moisture, as it can absorb moisture and lose its flavor and potency. If you’re storing turmeric in a spice rack, make sure it’s not exposed to direct sunlight or heat from the stove. Fresh turmeric roots can be stored in the refrigerator for up to a week, while ground turmeric can be stored for up to six months.
Can I use turmeric in sweet dishes?
While turmeric is commonly used in savory dishes, it can also be used in sweet dishes to add a unique and warm flavor. Turmeric pairs well with sweet ingredients like honey, maple syrup, and coconut sugar. It’s often used in desserts like cakes, cookies, and muffins, particularly those with a Middle Eastern or Indian inspiration.
Turmeric can also be used to make sweet beverages, such as golden milk and turmeric lattes. These drinks are often flavored with sweet spices like cinnamon and ginger, and can be sweetened with honey or maple syrup. When using turmeric in sweet dishes, it’s essential to use a small amount, as it can be quite potent. Start with a small amount and adjust to taste, as turmeric can quickly overpower other flavors.
How do I make turmeric tea?
Making turmeric tea is a simple process that requires just a few ingredients. To make turmeric tea, combine one teaspoon of turmeric powder or one-inch piece of fresh turmeric root with one cup of boiling water. Let it steep for 5-7 minutes, then strain the tea into a cup. You can add honey or lemon to taste, as well as other spices like ginger and cinnamon.
To enhance the absorption of curcumin, it’s recommended to add a fat source like coconut oil or ghee to the tea. You can also add black pepper, which contains a compound called piperine that enhances curcumin absorption. Turmeric tea can be consumed hot or cold, and can be made in large batches and stored in the refrigerator for up to three days.
Can I use turmeric as a natural food coloring?
Yes, turmeric can be used as a natural food coloring due to its vibrant yellow color. Turmeric is often used to color foods like cheese, butter, and margarine. It’s also used to color beverages like soda and energy drinks. When using turmeric as a natural food coloring, it’s essential to use a small amount, as it can be quite potent.
Turmeric can also be used to color desserts like cakes, cookies, and ice cream. It pairs well with ingredients like coconut and pineapple, and can add a warm and sunny flavor to desserts. When using turmeric as a natural food coloring, make sure to mix it with a liquid ingredient, as it can be difficult to mix with dry ingredients. Start with a small amount and adjust to achieve the desired color.
Are there any side effects of consuming turmeric?
While turmeric is generally considered safe to consume, there are some potential side effects to be aware of. Turmeric can cause stomach upset and nausea in some individuals, particularly when consumed in large amounts. It can also interact with certain medications, such as blood thinners and diabetes medications.
Additionally, turmeric can cause allergic reactions in some individuals, particularly those with allergies to ginger or other spices. If you experience any symptoms like hives, itching, or difficulty breathing after consuming turmeric, seek medical attention immediately. To minimize the risk of side effects, start with a small amount and gradually increase your consumption. It’s also recommended to consult with a healthcare professional before consuming turmeric, especially if you have any underlying health conditions.