Go for Gold
Here's why turmeric continues to be my most trusted superfood
This colourful fragrant spice has long been revered in both Indian and Chinese medicine for its far-reaching medicinal benefits. And finally the wider world is waking up.
Turmeric features in my top 10 foods for radiant skin in my 2018 book GLOW: Your Complete Four-Week Plan for Healthy Radiant Skin, published by Gill Books in Ireland, with a simple Turmeric Tonic recipe that I continue to make every couple of weeks and keep in the fridge. There is also a delicious skin-centric Citrus Turmeric Salmon Recipe on page 205 (if you have the book!).
Here’s why I rate it so highly:
Studies support the time-tested belief that turmeric is indeed a potent antioxidant and anti-inflammatory and that the spice's active ingredient is a group of polyphenol plant pigments called curcumin, that give the distinctive saffron/orange colour.
In Ayurvedic medicine, the spice is referred to as 'Indian solid gold' and has long been used to help curb inflammation and treat an array of ailments from infections to stomach upsets and arthritis. Further studies confirm how powerful curcumin is in protecting against joint pain and swelling, inflammation, high cholesterol and so much more. Mixed with honey it forms a thick paste that can be taken orally for sore throats and colds and the sticky paste can be applied directly to the skin to relieve infections and certain inflammatory concerns like acne and rosacea - again more on this in my GLOW book.
But for me, one of the main reasons it continues to be a mainstay in my kitchen is that the spice is one of the most potent anti-inflammatory agents and immune boosters around - and that says a lot in my view.
But there’s more…..as a very recent paper (as in 2022) found that curcumin could be as effective as the drug omeprazole for reducing excess stomach acid and indigestion, The findings were published in the journal BMJ Evidence-Based Medicine.
While curcumin is the real star in turmeric, the spice is also rich in protective phytochemicals and fibre with vitamin C, calcium, iron, potassium, magnesium and zinc.
How I use it:
When using turmeric in cooking, the fresh root is preferred and is easily available now (buy organic where possible). But dried works too if fresh not available.
1 inch/2.5cm fresh turmeric root = approx. 1 tsp ground turmeric
Research has also shown that adding some black pepper to cooking helps the body use the curcumin goodness more effectively. And remember it stains. Badly. I learned the hard way….and now wear compostable gloves when grating the root and always clean the counters as soon as I’m finished - otherwise it is very difficult to remove the yellow stains! You can thank me afterwards……
Kate’s Turmeric Tonic
I have played around with a few recipes over the years but the following is a rough outline of what works for me….there is a video on my instagram for more.
Take a (very) large handful of turmeric roots - soak in water to clean. If there is a lot of soil, then lightly peel the outer part of the root, very lightly as you don’t want to lose the goodness. Grate the root and put into a pot (ideally one that you don’t mind staining!) Cover with water and bring to the boil. Leave to simmer for at least one hour - until the water takes on that rich saffron/orange colour. Generously grind black pepper into the mix. Turn off heat and leave as is for a few hours (or overnight if not too warm in the kitchen).
Wearing those gloves again, strain the water into a jar and squeeze the grated root to get the best of the goodness. Once all the liquid is in the jar - put the top on and keep in the fridge for a week or so. I have anywhere between 100-150ml every morning - but please start slowly and build up, as this can be a lot for some.
And remember, if you have any medical conditions (eg kidney issues) please check with a trusted medical expert to ensure it is safe to take.
Golden Turmeric Latte
There a many recipes for this deliciously soothing bedtime drink and, as I dont make it myself, I am unsure of the exact quantity of ingredients - but this photo shows what the lovely folk at the divine Alpina Gstaad in the glorious Swiss ski slopes use in theirs - play around with the ingredients until you find the perfect warming drink for you. And most importantly, enjoy!
Love it this time of year!