Add Spice to Meals with Turmeric

Spices are a great way to add bold flavor and excitement to meals. Spices are fragrant "vegetable substances, in the whole, broken, or ground form, whose significant function in food is seasoning" (U.S. Food and Drug Administration, n.d.). There are a wide variety of spices on the market, and each has a unique flavor profile. These profiles range from sweet and warm to bitter, sharp, or pungent. One spice that has grown in popularity in the United States is turmeric.

Turmeric has a distinctive rich golden color, is native to Southeast Asia, and is commercially grown in India. In addition, this spice is a member of the ginger family. The rhizome or underground stem of the perennial herb, Curcuma longa, once dried, is used as the culinary spice. (The National Center for Complementary and Integrative Health [NCCIH], n.d.) You are sure to recognize the flavor of turmeric if you enjoy Indian cuisine, because it is the main ingredient in Indian curry powder.  It is also a common ingredient in mustards and cheeses (Domonell, 2015). Turmeric has an amber-orange shade and a warm flavor. This spice is good for using in foods such as chicken and vegetable dishes, pickles, salad dressings, and smoothies (Palmer, 2016).

In addition to having a good flavor profile that complements a variety of foods, ongoing research suggests that turmeric may have health benefits when eaten as well.  Turmeric is promoted as a dietary supplement for various conditions, including arthritis, digestive disorders, respiratory infections, allergies, liver disease, and depression (NCCIH, n.d.). Curcumin is the major component of turmeric that gives it that distinct golden color, and researchers are studying Curcuminoids (curcumin and closely related substances) to determine if they have health benefits. Studies on the therapeutic effects of turmeric on several diseases show that curcumin has antibacterial, anti-inflammatory, antimicrobial, and anti-cancer effects. However, the bioavailability, or the ability of the substance to enter blood circulation and benefit the body, is poor (Hay et.al 2019). The NCCIH (n.d.) cautions that although research on turmeric substances has been conducted, their health effects remain uncertain. Researchers at the Mayo Clinic caution against taking curcumin extract in high doses because it may cause gastrointestinal upset in some individuals (Torborg, 2020).

Although more research is needed to determine the actual health benefits of turmeric, the culinary benefits remain. Find ground turmeric in the spice section of most grocery stores. Many stores also carry fresh turmeric roots in the produce section. Store ground turmeric in a cool, dark, dry space (Salomon, 2020). In 2018, Snyder and Lovejoy noted fresh turmeric root will last for a few weeks when stored in the refrigerator in a plastic bag left slightly open. Wash, peel, and grate or chop the root before using. To enhance the flavor of ground turmeric, warm it in a skillet on medium heat for 1 to 2 minutes before adding it to a recipe, but be careful as the bittersweet taste will turn bitter if scorched.

Add turmeric to egg salad to give extra yellow color and use turmeric in lentil recipes for flavor. Also, try mixing brown rice with raisins and cashews, and then seasoning it with turmeric and cumin for an Indian-inspired dish (Farr et al., 2015).

If you are new to using turmeric, try this recipe:

Indian Vegetable and Rice Skillet Recipe

When preparing this recipe, start with clean countertops and utensils. Wash hands with soap and water. Wash whole, fresh produce under cold, running water by gently rubbing onion, cauliflower, peppers, and peas, and scrubbing carrots and potato with a clean vegetable brush. Prewashed, packaged items do not require further washing.

10 servings | serving size: 1/10 of recipe

Ingredients

• 2 teaspoons vegetable oil
• 1 onion, chopped
• 1 teaspoon ground ginger
• ½ teaspoon ground turmeric
• ½ teaspoon ground cumin
• 2 cups mixed vegetables (chopped cauliflower, peppers, carrots) or peas
• 1 large baking potato, diced
• 1 cup brown rice (uncooked)
• 2½ cups water
• 1 (15 ounce) can no salt added kidney beans, drained and rinsed  

Directions

1. In a large skillet, heat oil over medium heat.
2. Add onion, ginger, turmeric, and cumin. Stir while cooking for 1 minute.
3. Add remaining ingredients. Bring to a boil, cover, and reduce heat.
4. Simmer 25-30 minutes.

References

Domonell, K. (2015). Turmeric: The golden spice. Food & Nutrition Magazine.

Farr, K. J., Nakagomi, Y., & Hongu, N. (2015, October). Season For Health: A Guide For Using Herbs and Spices For Your Home Cooking. Arizona Cooperative Extension.

Hay, E., Lucariello, A., Contieri, M., Esposito, T., De Luca, A., Guerra, G., & Perna, A. (2019). Therapeutic effects of turmeric in several diseases: An overview. Chemico-biological interactions, 310, 108729. doi.org/10.1016/j.cbi.2019.108729.

Palmer, S. (2016). What fresh turmeric root can do for you. Food & Nutrition Magazine.

Salomon, C. S. (2020). Get to know your spice rack. EatRight. Retrieved October 7, 2021.

Snyder, E.,  updated by T. Lovejoy, (2018, October 9). Ginger and turmeric: Tropical superfoods for the garden. NC Cooperative Extension News. Retrieved October 7, 2021.

Torborg, L. (2020). Mayo Clinic Q and A: Turmeric's anti-inflammatory properties may relieve arthritis pain. Mayo Clinic.

U. S. Department of Agriculture. (n.d.) Indian Vegetable and Rice Skillet Meal. MyPlate.

National Center for Complementary and Integrative Health. (n.d.). Turmeric. U.S. Department of Health and Human Services.

U.S. Food and Drug Administration Office of Regulatory Affairs (n.d.). CPG SEC 525.750 spices - definitions.