3 Turmeric Recipes for a Comforting, Anti-Inflammatory Diet
Turmeric contains curcumin, a compound with anti-inflammatory properties. However, turmeric isn’t a proven treatment for arthritis or other inflammatory diseases, and the amount absorbed from food is relatively small. Think of these recipes as nutritious additions to a balanced diet—not a substitute for medical treatment.
1. Golden Oatmeal
Ingredients
½ cup rolled oats
1 cup milk or unsweetened plant milk
½ teaspoon turmeric
½ teaspoon cinnamon
½ teaspoon grated ginger
1 tablespoon chopped walnuts
Berries or sliced banana
Method: Cook the oats with the milk, turmeric, cinnamon and ginger. Top with fruit and walnuts.
2. Turmeric Lentil Soup
Ingredients
1 cup cooked lentils
1 carrot, diced
1 small onion, chopped
1 tomato, chopped
½ teaspoon turmeric
½ teaspoon cumin
2 cups low-sodium vegetable broth
1 teaspoon olive oil
Method: Sauté the onion and carrot in olive oil, add the spices and tomato, then add lentils and broth. Simmer for 15–20 minutes.
3. Golden Yogurt Bowl
Ingredients
1 cup plain unsweetened yogurt
¼–½ teaspoon turmeric
½ teaspoon cinnamon
Fresh berries
1 tablespoon walnuts or almonds
1 teaspoon chia seeds
Method: Mix the turmeric and cinnamon into the yogurt, then add the fruit, nuts and seeds.
Tip: Black pepper is often added to turmeric recipes because piperine can increase curcumin absorption, although that doesn’t mean more turmeric is necessarily better. High-dose turmeric/curcumin supplements can also interact with medicines and aren’t appropriate for everyone.
For an anti-inflammatory eating pattern, the overall diet matters more than any single ingredient: emphasize vegetables, fruit, whole grains, legumes, nuts, fish, and unsaturated fats while limiting highly processed foods and excess added sugar.
