16 Ways to Cook with Turmeric, the Trendy and Super Healthy Spice


by Ellen Blake

A lot of people cook with turmeric these days. It’s not only a delightful way to add a warm, earthy flavor and a beautiful golden hue to your dishes but is also a healthful choice. Turmeric’s natural anti-inflammatory and antioxidant properties may offer benefits like reduced inflammation, improved digestion, and potential pain relief. Incorporate this versatile spice into your meals by sprinkling it into soups, curries, or sautéed veggies, or even making a soothing turmeric tea.

What is Turmeric and Why is it So Popular?

Turmeric comes from a flowering plant called Curcuma longa which is native to Southeast Asia. A cousin of ginger, turmeric is also a root, or more accurately, a rhizome. The turmeric spice gets lots of attention from both the medical community and culinary enthusiasts. Why? Because its active ingredient, curcumin, has potent anti-inflammatory and antioxidant properties. Studies show turmeric also helps in the management of metabolic syndrome, arthritis, anxiety, hyperlipidemia, and various stomach issues like Crohn’s disease, stomach ulcers, and irritable bowel syndrome. No wonder so many people obsess over turmeric.

Where Can You Find Turmeric?

I find ground turmeric in the spice section at grocery stores. I noticed recently that produce sections of both specialty and grocery stores carry fresh turmeric. It isn’t cheap, so some people opt to grow their own at home. It’s easy to grow if you have a sunny spot to put a large pot or planter.   How to Grow Turmeric Indoors.

When added to recipes, the turmeric spice provides the intense color of yellow mustard and curry powder. Long used to flavor Indian and Caribbean dishes, it has a slightly bitter taste with a bit of a peppery flavor. 

Ways to Cook with Turmeric

Ground Turmeric

    • Soup: Any soup recipe tastes good when you add 1-2 teaspoons of turmeric. It adds a deep golden color to the recipe.
    • Curry or stew: Turmeric brings warm flavors to any curry or stew. Add 1 teaspoon of the ground spice when you sauté the vegetables.
    • Rice: Add a pop of color to rice dishes. Add ½ teaspoon turmeric to the water when you cook the rice.
    • Smoothies: 1 teaspoon gives a subtle turmeric flavor. Add up to 2 teaspoons to intensify the flavor. Include coconut oil in your smoothie to boost turmeric absorption.
    • Tea:  Add ¼ teaspoon ground turmeric to your mug before you add the hot water when you brew tea. 
    • Pancakes: Add ½ teaspoon of ground turmeric to your dry pancake mix. The color will turn a beautiful golden yellow.
    • Hummus: Combine ¼ teaspoon ground turmeric with 1 tablespoon of toasted sesame seeds to use as a hummus topper. 
    • Lentils (or other legumes): Cook your legumes with onions, olive oil, and 1 teaspoon of ground turmeric. Serve them plain or combine them with cooked quinoa for a more substantial meal. Make patties out of the legume/quinoa recipe for vegetarian burgers.
    • Mac and cheese: Stir ½ teaspoon of turmeric into your cheese sauce.
tumeric root
Tumeric Root

25 Recipes with Tumeric

Fresh Turmeric

If you want to use the fresh root, the first step is to peel it, then grate it with a  microplane grater. Wrap any extra you don’t immediately need tightly in plastic wrap – it will keep in the refrigerator for a week to 10 days.

  • Marinades: I teaspoon of freshly grated turmeric root adds a kick to marinades for chicken, fish, and beef. 
  • Salad Dressing: Stir a small amount of grated turmeric into salad dressings.
  • Stir Fry: Add 1-2 teaspoons of fresh turmeric to your stir-fry while you sauté the vegetables.
  • Egg Dishes: Sprinkle 1 teaspoon of freshly grated turmeric into egg dishes such as a scrambled egg mixture, frittata, or quiche recipe. In addition to the health benefits, the turmeric enhances the color of the eggs.
  • Smoothies or Fresh Juice: Add a 1-inch piece of turmeric root to smoothies. 
  • Yogurt: Top plain Greek yogurt with 1 tablespoon grated fresh turmeric, ¼ teaspoon ground black pepper, a pinch of sea salt, and a teaspoon of olive oil for a fabulously healthy yogurt bowl.
  • Pumpkin Recipes: Stir in 1 teaspoon of the freshly shredded spice to the batter and bake as usual to intensify the flavor and color of pumpkin pie, pumpkin muffins, or a pumpkin loaf. 

This humble but powerful spice fights many diseases we face today. While Turmeric cannot cure our diseases, it does provide a myriad of health benefits.

Note: This article is not intended as medical advice. Please consult your doctor before you add the turmeric spice to your diet, or take turmeric or curcumin as a supplement, to ensure they do not interfere with pre-existing conditions or current medications. 


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