Turmeric. Is it really a ‘super-food?’

What is the definition of a ‘super-food?’

Before we talk about turmeric, I think we need to talk about ‘super-foods.’

For those of you who aren’t familiar with my posts, this might be a slight change in thinking.

As a soon-to-be dietitian, I believe that there are no specific ‘super-foods’.  You do not need to consume acai berries, use matcha powder or bee pollen in order to be ‘healthy.’ You don’t need to spend hours per week on meal preparation or extreme amounts of money on food.

All foods play an important role in our health and well-being. All foods have the potential to be super for us as they offer us a variety of different nutrients.

In my previous posts, I have highlighted the benefits of consuming different produce. It’s not to say that one particular fruit or vegetable is better for you than another. It’s to show that all foods have the potential to influence our health positively.

It’s about eating a balanced, wholesome, bright-coloured diet which ensures you eat what you feel like and what makes you feel your best.

To me, that is the definition of ‘super-food.’

Personally, some days my super-foods are coffee or chocolate, and other days it’s a fresh mandarin or a bowl of roasted vegetables.

So back to turmeric and what makes it so appealing?

There is a compound found in turmeric called curcumin.

Curcumin is a phytochemical which is suggested to have anti-viral, anti-fungal, antioxidant, anti-inflammatory and antibiotic properties.

However further research is required to substantiate these claims.

So if it’s not a ‘super-food’, why should I include this in my diet?

Nutrition Australia puts it quite simply: “We encourage people to use a range of herbs and spices as they’re good sources of antioxidants, which may have protective effects for health.”

Let’s also not forget that turmeric also tastes delicious and it adds a bright, appealing colour to any meal or snack.

So if this has you feeling inspired, add some turmeric to your next FarmGate Online order!

Handy tips:

• You can substitute fresh turmeric into any recipe which calls for dried turmeric. As a general rule, The Kitchn recommends 1 tablespoon of grated turmeric in place of 1 teaspoon of ground turmeric.
• Treat preparation of turmeric similarly to beetroot; wear gloves when grating fresh turmeric to avoid staining of hands/fingers.
• Store in paper bag in the fridge to extend shelf-life.

Menu ideas:

• If you haven’t tried this turmeric fried eggs recipe, you’re missing out!
• How about spicing up your usual hummus? This turmeric hummus is the perfect afternoon snack.
• This honey-turmeric pork with beet and carrot salad is a wonderful weekend dinner. You can marinate the pork-chops the day before to save some time.
• Feeling a little under the weather? This pumpkin, turmeric and ginger soup is packed full of nutrients. There’s an easy option to make this recipe vegan too.
• This curried coconut quinoa with greens and roasted cauliflower recipe is great to make in advance for the working week. Add your favourite protein and you have delicious lunch. The addition of turmeric gives it a wonderful, bold colour too.
• Looking for a hearty, comforting dish? Give this turmeric and coconut fish curry recipe a go. Serve with a side of veggies and you have a well-balanced, nourishing meal for the whole family.
• Have fussy eaters who don’t like their veggies? Feeling a little bold? This shepherd’s pie recipe contains turmeric and eleven different types of vegetables. Do you think your family would notice the difference?

Recipe for the week:

Spiced turmeric latte

I couldn’t write a post about turmeric and not include a recipe for a ‘golden’ latte.

Proposed health benefits aside, I love having a hot turmeric latte on a cold evening. There’s something so comforting about the spice blend that makes this weather not feel so bleak.

Feel free to adapt the spice mix and sweetness to your taste preferences.

Print

Spiced turmeric latte

Course: Drinks

Prep Time: 5 minutes

Cook Time: 5 minutes

Total Time: 10 minutes

Servings: 2 people

Author: Nadia Lim

Ingredients

• 3 cm fresh turmeric peeled
• 2 cm fresh ginger peeled
• 1 tsp honey
• 1 tbsp nut butter almond, cashew, hazelnut
• 1.5 cups milk of choice or water
• 3/4 tsp ground cinnamon
• 1 tsp vanilla extract
• 1 pinch salt

Instructions

1. Place all ingredients in a blender and blend until smooth and frothy

2. Warm up in a small pot and pour into mugs, or pour into mugs and warm up in the microwave. Sprinkle over more cinnamon to serve

Recipe Notes

• Fresh turmeric can be substituted for 3/4 tsp ground turmeric
• Fresh ginger can be substituted for 1/2 tsp ground ginger
• Substitute honey for maple syrup for vegan option
• Image used for recipe is supplied by Nadia Lim

As always, feel free to comment below with recipe inspiration or head over to the FarmGate Online Facebook Group and show me what you’ve created.

Happy Cooking.

Tess Handrinos

Tess has a Diploma in Health Science and is currently completing her final year of a Bachelor of Nutrition and Dietetics at Monash University. She is a new mum who has a passion for food, evolving skills in the kitchen and is a huge advocate for eating wholesome foods to nourish her growing family.